Conventional Deadlift vs. Sumo Deadlift for Back Training?

[FasTraxx94]

Hello everyone,

In between sets today, I started to think about the differences between pulling sumo vs. conventional. I've always pulled sumo because, when I first learned how to deadlift (about 5 years ago), the proper form for this style stuck with me much more vividly than a conventional pull. However, my friend (and training partner) pulls in the conventional style. So, when it was my set, I tried to focus in on what muscles groups were contracting to execute the motion.

I'm 5'9 with pretty good flexibility, so my starting position has the top of my thighs parallel to the ground, and my pelvis position, and consequently my back chain, is nearly vertical when I keep the bar on my shins. In a pull, I inhale, contract the abdominal core, and thrust out to lockout with what seems like a ton of emphasis on my quadriceps, adductors, and glutes compared to my back.

On the other hand, a conventional deadlift seems to work the back more because of the starting position of the pelvis. With your feet closer together, the starting position of your pelvis is tilted more horizontally, recruiting more from what seems like the spinal erectors and the lower back group.

Basically, my point is: does anyone perform both sumo and deadlift in their routine? I'm still on WBB1 and right now I do 265x8x2 pulling both sets sumo. Would it be more beneficial to pull one set sumo and one set conventional, or am I just making a mountain out of a mole hill here?

By the way, i've been a dormant member for about 5 years now, but just recently started weightlifting again (I know, that's college and injury for you). This website has always provided me with a ton of great resources, both online and in person (Belial! It's Chris, the skinny asian kid you helped out my freshman year). Now that I train with purpose, i've gone from 140 lbs (starting weight freshman year of college) to 152 lbs (weight at the time of graduation, 100% beer and terrible senior year, have-to-cook-for-yourself diet by the way) to 182 lbs (now MS1; approximately 2.5 months of training, still fat, but good fat - if there's such a thing). It's a great feeling hitting the gym and going from 95 lb deadlifts to 265 lb reps.

So, thanks WBB!

Edit: My signature is so old, that new year's resolution is almost 5 year's old. Better late than never I guess.

[Dinosaur]

The biggest pullers stick to conventional, I personally think conventional is the best way to go.

[-Superman-]

The biggest pullers stick to conventional, I personally think conventional is the best way to go.

:withstupi
I am not an all-star deadlifter but I have been using conventional. I don't want to have to tell how much I deadlift to some moron and find out he doesn't agree with my sumo stance and says my deadlift isn't legit. I keep everything with common standards.

[HeavyBomber]

The biggest pullers stick to conventional, I personally think conventional is the best way to go.

I disagree but you're right about the majority of huge deadlifts being performed conventional.

I have done them both ways for years and I am stronger on sumo no doubt about it.

[Bob]

I think that you use much more quad/ham/glute pulling sumo style.. and less back/erectors. So for balance, I think you want to throw some conventional into your program.. or perhaps SLDLs.

Unless you are looking to compete... then you are going to have to find out which one you are stronger at.

[dw06wu]

Conventionals emphasize spinal erectors.

Sumos shift a lot of weight to the hips, glutes, and hams.

If you are having lower back problems, stick to sumo. Otherwise, at least for me, you can probably pull more conventional style.

[whiteman90909]

I used to perform sumo, but switched to conventional because I felt that my back was a weakness of mine.

[Jinkies]

I've heard from a physics major that sumo is alot more stable and should be able to progress farther then conventional due to the tripod effect.

I still won't do it though, im all about the back.

[SkinnySadMan]

Hmmm I have injured my back just about a month ago. I stopped working out for a month and started getting back into it. Massage person said it may have been a torned ligament around L5 or L6 (I forgot which one he said).

So I guess I'll stick to the sumo for now.

[Sexybeast777]

Conventional may give you more power, but sumo may be safer, in terms that you might be less likely to injure your back. I must add that if you do conventional properly, with good form, it should be mostly legs, not that much back! Just an observation

[Absolute]

I do sumo because it feels more natural to me. Conventional is a bit awkward and I don't feel as stable as when I'm pulling sumo.

[Deadlifter]

I'm 5'9 with pretty good flexibility, so my starting position has the top of my thighs parallel to the ground, and my pelvis position, and consequently my back chain, is nearly vertical when I keep the bar on my shins. In a pull, I inhale, contract the abdominal core, and thrust out to lockout with what seems like a ton of emphasis on my quadriceps, adductors, and glutes compared to my back.

This is not the optimal way to do a conventional deadlift. You're essentially doing deadlifts with the starting position for an olympic pull. A deadlift is not a squat with the bar in front of you. Using your quads to move the bar will take you forever to crack the bar off the floor.

You should only go low enough to the point where you're keeping an arch in your back.

[FasTraxx94]

This is not the optimal way to do a conventional deadlift. You're essentially doing deadlifts with the starting position for an olympic pull. A deadlift is not a squat with the bar in front of you. Using your quads to move the bar will take you forever to crack the bar off the floor.

You should only go low enough to the point where you're keeping an arch in your back.

Hmm, I was under the impression that this was the way to do sumo deadlifts. I should have been a bit clearer, I do sumo deadlifts now, but i'm thinking about doing alternating sets of both conventional and sumo.

Everything i've ever read says to keep your back straight without an arch. Throughout the entire motion, my back is pretty much arrow straight. Are you supposed to start arched, lift, and then straighten?

[SaVvY]

to actually work the back, i find a wide grip dead to be the best, if i use a narrow grip (sumo or not) so my lats are getting crushed in somewhat, i find they just dont do any work

[Validus]

conventional has greatly increased my back and I love it. Although one of my friends swears by sumo so I just chalk it up to slight differences and mostly a question of preference.

[abbcccxyyzzz]

I JUST recently started training sumo and wow it is very easy! I already made a personal best in that lift my 1st, 2nd, and 3rd time trying it. The ROM is just so small it makes life a whole lot easier. With sumo though, proper from is a must when the weights starting getting heavy.. with conventional sloppy explosive forms works even in max efforts.

[ZenMonkey]

Good thread... but sooo old