Conventional or Sumo Deadlifts?
Both the sumo and conventional deadlift techniques have their advantages and are suitable for powerlifters, but the choice of technique often depends on an individual’s body mechanics and preferences. Here’s an overview of the key considerations:
Sumo Deadlift:
- Wide stance: In the sumo deadlift, the lifter assumes a wide stance with their feet positioned close to the plates. This wider stance reduces the range of motion, making it advantageous for individuals with longer legs or a shorter torso.
- Hip and knee position: The sumo deadlift emphasizes hip abduction, as the lifter’s knees are pushed out to the sides. This stance places less stress on the lower back compared to the conventional deadlift, making it potentially beneficial for lifters with lower back issues.
- Increased quadriceps involvement: The sumo deadlift places greater emphasis on the quadriceps due to the wider stance and more upright torso angle. This can be advantageous for lifters with strong quadriceps but potentially less developed posterior chain (glutes, hamstrings, and lower back).
- Reduced lower back stress: Due to the wider stance and more upright torso, the sumo deadlift typically places less stress on the lower back compared to the conventional deadlift. This can be advantageous for lifters who struggle with lower back strain.
Conventional Deadlift:
- Narrow stance: In the conventional deadlift, the lifter assumes a narrower stance with their feet positioned outside the hips. This wider grip allows for a straight bar path and greater engagement of the back muscles.
- Increased back involvement: The conventional deadlift places a significant emphasis on the erector spinae and other muscles of the lower back due to the more forward-leaning torso position. This can be advantageous for lifters with strong lower back muscles and good hip mobility.
- Greater posterior chain recruitment: The conventional deadlift places a greater emphasis on the posterior chain, including the glutes and hamstrings. This can be advantageous for lifters who aim to develop these muscles.
- Typically better for longer-limbed lifters: The conventional deadlift, with its narrower stance and more forward-leaning torso, can be more advantageous for lifters with longer limbs and a shorter torso. It allows them to take advantage of their leverages and maintain a more advantageous starting position.
Ultimately, powerlifters should choose the deadlift technique that feels most comfortable and natural to them while considering their individual body mechanics, strengths, and weaknesses. Experimentation and working with a knowledgeable coach can help determine which technique is best suited to maximize their performance.