Sumo vs. Conventional Deadlift

Deadlifts build strength and improve performance. A strong posterior chain (muscles on the backside of your body) leads to better movement quality, improved posture, and reduces your risk of injury. The two most common variations are the conventional deadlift and the sumo deadlift – there are a few key differences between the two. 


This variation is performed with your feet hip width apart (or narrower) and your hands on the outside of your legs. Because your shins remain vertical with only a slight bend in your knee, youre required to drop your torso further towards the ground. This will place a higher demand on your hamstrings and lower back. 




This variation is performed with your feet outside hip width and your hands inside your legs. You will have a greater bend in your knee which will cause your torso to remain more vertical. This also allows you to recruit your glutes and quads, reducing low back involvement. 



Which one is better?

Its all about preference – both variations are great. Everyone is built differently which may make one variation feel better. The basic principles remain the same between both variations and they both deliver great benefits. 

Taylor Reuillard


Sumo vs. Conventional Deadlift

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