Approach the barbell and stand with a wide stance. The angles of your body in relation to the bar are going to be different for conventional versus sumo deadlifts. Let’s start by looking at which muscles are activated. Cholewicki et al. 6 6. You don't have the mobility to sumo or conventional deadlift with a neutral spine. There are a vast number of other minor muscles that are also worked during both the sumo and conventional deadlift. Deadlifting variations: sumo vs conventional ‍♂ What is the difference? At 5’7, most of me is back. Now let’s take a look at the sumo deadlift. Other Types Of Deadlift. In short, both sumo and conventional deadlift variations have their place in training cycles and primarily depend upon:. Your main goal is fat loss or just building your lower body. We are going to skip the hips for now and come back to them later on. Anyone who lifts heavy stuff doesn't care how much you trap bar deadlift. Posted by. Archived. Peak moment at the hip was similar between variants but peak moment at the knee was greater in the sumo deadlift. In the start position, this will look like your shoulders being slightly in front of the bar if you were to draw a straight line down to the floor. demonstrated an increased L4/5 back extensor moment in the conventional compared to the sumo deadlift. The set-up here is quite different and a bit more precise so you can’t just grip it and rip it like the conventional deadlift. Sumo vs conventional deadlift based on body type? Peak concentric velocity was similar between the conventional and sumo deadlift (6). ... By switching from a conventional to sumo deadlift or vice versa, the body will start to adapt once again. For instance, a long torso means there is a greater moment arm from the shoulders to the hips. In the conventional deadlift, medial gastrocnemius activity is significantly greater. Conventional: narrow stance with arms outside of knees Sumo: wide stance with arms inside of knees. This makes the conventional deadlift tougher on our back muscles, especially our spinal erectors. I have shorter arms and legs and what seems like a disproportionately long torso (hello, front and back wedgies whenever I … In the conventional deadlift, you will have approximately 5-10% more forward lean. 2 years ago. SUMO DEADLIFT. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. All three involve lifting a weight from the floor but use different techniques or equipment. Sumo vs Conventional Deadlift. In the conventional deadlift our shins are pretty vertical. And those leverages can be an advantage or a disadvantage to either the conventional or sumo deadlift. Sumo vs conventional deadlift based on body type? The conventional deadlift requires a 5% to 10% greater lean of the torso than the sumo deadlift. Unlike Conventional Deadlifts where the feet are hip-width apart, the Sumo Deadlift requires the feet to be much wider apart. This particular type of deadlift specifically targets the spinal erectors, hamstrings, and glutes. Conventional vs Sumo Deadlift. If your goal is to be strong, learn how to sumo or conventional deadlift with good technique. Knowing the difference between these three exercises means you’ll be able to choose the best one for your body type … Close. You’ll need to plant your feet firmly into place, and this is generally a lot easier with weightlifting shoes. Was greater in the conventional deadlift requires a 5 % to 10 % greater lean of the than! Of deadlift specifically targets the spinal erectors, hamstrings, and this is a... Our spinal erectors, hamstrings, and glutes conventional to sumo deadlift vice versa, the will. Medial gastrocnemius activity is significantly greater demonstrated an increased L4/5 back extensor moment in the sumo or. 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