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Thread: Sumo Deadlifts for Trap growth

  1. #1
    A gallon a day, everyday! ThomasG's Avatar
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    Sumo Deadlifts for Trap growth

    Since I've switched to sumo from conventional pulling my traps have had a definite increase in growth.

    The athletes performed four sets using their 12-rep max on both the sumo- and conventional-style deadlift while the scientists recorded muscle activity in the middle quads (rectus femoris), outer quads (vastus lateralis), inner quads (vastus medialis), outer hamstrings (biceps femoris), inner hamstrings (semitendinosus/semimembranosus), glutes, inner things (adductors), calves, abs, external obliques, and middle traps and upper traps. They found that the sumo-style deadlift increased the use of the inner and outer quads, inner hamstrings, and upper traps muscles more than the conventional deadlift.

    THE VERDICT The major difference between the two deadlifts appears to be that the sumo-style deadlift utilizes more of the quads, the inner hams and upper traps.

    Here's an interesting article discussing the differences in what muscles are being used between the two.

    http://findarticles.com/p/articles/m.../ai_n28010840/
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  2. #2
    A gallon a day, everyday! ThomasG's Avatar
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    No one else has experienced this or tried it out?
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    Quote Originally Posted by Athos View Post
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    Senior Member soclydeza's Avatar
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    i love sumo deads. conventional just doesnt feel natural to me for some reason. i dont do them necessarily for trap development, but i will say that i give all credit to sumos for what i have built so far in my traps and neck. when i stopped deadlifting for a while i never felt that area really get worked too much by anything else, but its definitely been coming back since i started doing them again.
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    THE 800 QUEST NickAus's Avatar
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    I have put some muscle on my back and traps from sumos.

    I don't think sums build the hamstrings very well but that's just me.
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  5. #5
    A gallon a day, everyday! ThomasG's Avatar
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    Did either of you used to pull conventional frequently? If so when you switched to sumo did you notice a difference in trap growth?
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    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
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  6. #6
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    I did shrugs 3 times a week for 6 months. I didn't have a neck after...and I deadlift on a regular basis. I've done both, so I really have nothing to add to this discussion. Though the study is probably right. Studies are good stuff.
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    I used to pull exclusively conventional and then found out sumo was better for my body type and that I'm much stronger with it, but I read that it's still good to pull conventional most of the time in training even if you pull stronger sumo. I've since been kind've questioning that idea, and I've decided to do just about all of my pulling sumo style. My traps DEFINETELY get more sore than they did conventional and they've gotten significantly bigger/stronger.

    I'd say that, for the most part, sumo hits the legs and traps harder than conventional does and conventional hits the back harder than sumo does. I still think it's a good idea to do both, but with the majority of your pulling in training being with whatever style is your strongest.

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    Moderator Brian Hopper's Avatar
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    I haven't pulled sumo that much to tell a difference. But I am going to start, so i'll let you know if I see a difference.
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    THE 800 QUEST NickAus's Avatar
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    One reason you will get more growth sumo is you can train it more often usually as it is easier to recover from.

    Plus if it suits you better than con you will be using more weight.
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  10. #10
    Senior Member colinS3's Avatar
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    I've been using sumos for the past month and I definitely notice an increase in definition/size of my traps. I never really used the deadlift too frequently before 1 month ago though so I'm not the best person to base that off of.

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    imo, nothing beats db shrugs with a pause at the top for traps

  12. #12
    Skinny Feet Kiff's Avatar
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    Personally cant get along with Sumo deadlifts, they make me feel really unstable, but that is just me. I always pull conventional and notice the ache is lower than my traps in anything kind of level with my chest but on my back. Would make sense that sumo would focus this a bit further up i guess.
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    Senior Member colinS3's Avatar
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    Quote Originally Posted by Kiff View Post
    Personally cant get along with Sumo deadlifts, they make me feel really unstable, but that is just me. I always pull conventional and notice the ache is lower than my traps in anything kind of level with my chest but on my back. Would make sense that sumo would focus this a bit further up i guess.
    Yea the conventional deadlift is definitely gonna hit your lower back a little harder than the sumo style

  14. #14
    Moderator Brian Hopper's Avatar
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    I did sumo speed pulls today and I can see where it will hit your traps a little bit harder. I think it's because your hand placement is more in front of you then off to the sides. Because I stood there at lockout for a few seconds and I can feel it in my traps. Just my .2 cents!!!!
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  15. #15
    Senior Member Raleighwood's Avatar
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    I'd like to add some sumo's in but right now power cleans are taking their place.

    If/when I start to plateau on my conventional, I may switch to sumo for a cycle or two. Would love some more trap growth!
    Last edited by Raleighwood; 12-31-2010 at 02:51 PM.
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