Which Deadlift Variation Is Best For You? | SUMO OR CONVENTIONAL?

Choosing the right deadlift variation comes down to which one not only better suits your goals, but also which one you can perform properly. You may also find that your preference will change over time and that is ok too! But as far as which one you should start with? Well, this video will get you on the right track!

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Today I’m going to talk about how to pick the right deadlift variation for your goals. I did make a video in the past, one of my VS series videos, that goes really deep into detail on both of these exercises, and I’ll put a link to that HERE if you want to check it out. But for today, I’m just going to go over some of the basic mechanics for each movement, to help you decide where to start.

If you’re getting into powerlifting, the conventional and sumo deadlift are accepted in powerlifting meets, so you can do either one. At that point, it comes down to preference more than your body itself. What I mean by that is, some things that are going to affect you and your ability to do a conventional deadlift or a sumo deadlift is going to be your flexibility, and obviously your ability to get into position to use proper form.

What Does A Conventional Deadlift Look Like?
Your feet should be about shoulder width (maybe a little closer, maybe a little further) apart. You’ll then bend down, and grab the barbell so that your arms are as straight as possible. Whether you’re doing sumo or conventional, the wider your arms are, the heavier the weight is going to feel, and the more the bar is going to have to travel. In order to maximize the deadlift, you want the bar to have to travel as small a range of motion as possible. That’s why personally, I wear wrestling shoes or go barefoot, as opposed to wearing a shoe with a thick sole on the bottom. That’s a big no-no, and if you have shoes like that, take them off when you deadlift!

Once you’re in position with your arms hanging down as straight as possible, you want to also make sure that your hips are low, and not up high so that your torso is parallel to the ground. They should be nice and low so that when you pull the weight up, you’re actually pushing through your heels and explosively through your hips to bring the bar to the top of the movement.

What Does A Sumo Deadlift Look Like?
The set-up for a sumo deadlift is going to be a little bit different. You’re going to have your feet a bit wider, and as your feet get wider, you’re going to adjust your legs so that your knees are always tracking over your toes. For example, if you were to sumo deadlift with a wide stance but had your toes pointing forward, your knees would be put into a slightly compromised position where you’d be putting a lot of strain on them because they’re trying to track out, but your toes are pointing forward. This means you MUST make sure your toes are pointing out, so that as you do your reps, your toes and knees go out and in the same way. Once in position, you’ll again grab the bar so that your arms are as straight as possible, and pull the bar up.

Which Variation Should You Use?
Now that you know what each variation looks like, you can figure out which one you should start with. In my opinion, if you have the flexibility, you should start off with the conventional deadlift, and I think this for a few different reasons. Firstly, it is a bit more taxing on your Central Nervous System (CNS), and I want you to make sure you’re challenging yourself and getting stronger overall, which is something a conventional deadlift will definitely help with. Secondly, it can transition better into other exercises that you might be doing if you’re getting into cross-fit or competitive powerlifting.

However, if you cannot get into position for a conventional deadlift, then obviously there’s a clear issue. If you have tightness in your hips, and you can’t get low enough to actually grab the bar and push through your legs and hips to get to the top of the movement, it’s not going to end well.

*CONTINUE READING HERE*

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[ScottHermanFitness]

Choosing the right deadlift variation comes down to which one not only better suits your goals, but also which one you can perform properly. You may also find that your preference will change over time and that is ok too! But as far as which one you should start with? Well, this video will get you on the right track!

[retrogamesandmusiclessons]

I only started deadlifting 2 weeks ago. I'm going conventional as I spent more time learning that form and sticking to that while I get more gains!

[Sigmabuzz]

Great point scott i did my back in by deadlifting because i couldnt get down low enough to push with my legs. I will be trying out the sumo from now on cheers

[justinu]

Guys don’t listen to Scott...Im broke now bc i that like button and now I spend all my money on new clothes bc of my gains 😜😁😁💪🏻👊🏻

[TexicanMr]

For recreational lifters and non-powerlifters, trapbar deadlifts and RDLs are also good options.

[technicalshiva]

Sorry for posting some negative comments on your videos. I was doing that for fun. You are the best fitness youtube personality. I've been following your abs workout routine and it has given me fantastic results.
Thank you!

[Neighborhood_Samoan]

Thanks for the videos, fixed my cable crunches and my biceps/chest have also increased in size. You're a real G!!

[chaim]

Thank you Scott, I really needed this. Was gonna sit down sometime this week to search for something like this. You read my mind. God bless, Chazak chazak!!!

[loganf]

I've recently been adding in Sumo deadlifts to my leg days. It certainly hits glutes and hamstrings more than conventional deadlifts, but having flexibility to get into the lower starting position is a must.

[bencheung]

Hey Scott, another sick video! Can you make a video about programming for deadlift? Something about how many sets and reps per week, as well as any suggested assistance exercises, like shrugs, rows, snatch grip deadlifts, etc.!

[LinetteArroyo]

I’ve never tried sumo deadlifts. Thanks for the tips!

[maxdavid]

Thanks Scott! I noticed with conventional deadlift that my back starts to arch with heavier weight in that initial pull off the ground, so will work on my flexibility. Also... It's January already!!

[GRINGEzZ]

I like doing both, my stronger stance as the main movement and the variation as an accessory.

[mauricecooper]

I'm glad i saw this. I'm attempting deadlifts for the first time ever, and this'll help. I'm back at the gym again. Thanks, buddy!💪👍

[hathleteever]

Nice!!!! Doing the conventional better suits me and my goals, but every now and then I like to do the sumo just to change it up. I'm just glad I have the flexibility to do the conventional. Thank you for sharing!!! 👊👌👍💪

[allfridaysmatter]

Good video of conventional and sumo deadlifts. Im going start sumo deadlifting now, I really want to work on my hamstrings with the deadlift.

[sangharshgaikwad]

Awesome...Love u from India 💜Just started gym nd looking seriously towards transformation nd getting fit...You are just apt brother...!! You are part of life now for a Nobel reason..😍

[hasib]

3:16 looks like the chap lifted more than just the bar.

[hansblitz]

The Trap Bar Deadlift is best for most people who do not compete. It's better for athletes and people who just want to be stronger in general.
It has much less of a learning curve, much less change to do it wrong and get injured instantly or over time.
TBDL for the win.

[Chris-xlly]

How do you always know what I need to know this week...great vid man