The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
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    Sumo vs regular deadlift

    I have been doing research on the internet on the sumo and regular deadlifts, and I have decided that for me, the sumo DL fits my body better. Yes, regular deadlifts do target the back more than the sumo, however, the target muscle for sumo dl's is still the Erector Spinae. The sumo DL uses more leg muscles than the regular DL but there is more ROM with the sumo, and from personal experience with how my body reacts to both exercises, the sumo is best for me. I also found on the internet that the Sumo DL can be better for taller people. Therefore, I will be replacing the regular DL in my workout with the Sumo DL.
    Height: 6'-2"
    May 2009 Weight: 175 pounds
    June 2009 Weight: 180 pounds
    July 4 2009 Weight 178 pounds
    July 25 2009 Weight 180 pounds

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  3. #2
    Moderator Off Road's Avatar
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    I always thought there was less range of motion with the sumo style?
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  4. #3
    Raw K.Huget's Avatar
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    Ya I think you got your facts wrong. In a sumo you'd have a wider stance which would make you lower to the ground to begin with. Your hands are positioned on the bar narrower than your feet which would DECREASE range of motion
    22 y/o, 6'1, ~205 lbs
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  5. #4
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    OK I got the ROM wrong, but not the rest. My error. Less ROM helps me do the exercise better.
    Last edited by Sampson777; 11-26-2009 at 08:12 PM.
    Height: 6'-2"
    May 2009 Weight: 175 pounds
    June 2009 Weight: 180 pounds
    July 4 2009 Weight 178 pounds
    July 25 2009 Weight 180 pounds

  6. #5
    SchModerator ZenMonkey's Avatar
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    What is the point of this thread?
    Sarvamangalam!

  7. #6
    Moderator joey54's Avatar
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    If you are tall and have long arms, conventional may be better in the fact that you will be able to lift more weight that way. Zen, I am not really sure the point other than that the OP wants confirmation from us that sumo is the way for him. I can't give that without seeing videos and knowing a bit more about overall training.

  8. #7
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    Quote Originally Posted by joey54 View Post
    If you are tall and have long arms, conventional may be better in the fact that you will be able to lift more weight that way. Zen, I am not really sure the point other than that the OP wants confirmation from us that sumo is the way for him. I can't give that without seeing videos and knowing a bit more about overall training.
    I have long arms(BUT a very big BUT) I have long femurs and a long torso as well...so if I go conventional,it is pretty much a back dominant pull/more like a SLDL...

  9. #8
    SchModerator ZenMonkey's Avatar
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    Quote Originally Posted by joey54 View Post
    If you are tall and have long arms, conventional may be better in the fact that you will be able to lift more weight that way. Zen, I am not really sure the point other than that the OP wants confirmation from us that sumo is the way for him. I can't give that without seeing videos and knowing a bit more about overall training.
    I may have been a bit drunk last night when I replied to that... sorry!
    Sarvamangalam!

  10. #9
    Getting un-streamlined Progress's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    I may have been a bit drunk last night when I replied to that... sorry!
    LOL

    Sumo is a shorter range of motion and may be better for taller lifters. Sumo also incorporates the hips more, not legs in general. Both hit lower back (erectors).

  11. #10
    Moderator Off Road's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    I may have been a bit drunk last night when I replied to that... sorry!
    Posting under the influence...
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  12. #11
    Moderator joey54's Avatar
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    PUI is always a bad idea!

  13. #12
    Senior Member DMedley's Avatar
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    You can increase the ROM of the sumo squat by standing on platforms or on a couple benches. I know I am a strange person with a strange way of looking at things but the only thing that is in this thread that bothers me is in so many threads and that is "vs". All lifts work together but differently, I wish people would use "and" instead of "vs"

  14. #13
    Senior Member IronDiggy's Avatar
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    Why don't you just switch it up between sumo and conventional? My conventional sucks so I train more conventional.
    Best unequipped meet lifts - 120kg Open class
    Sq: 629lbs
    Bp: 330lbs
    Dl: 585lbs
    Training since Dec 2008.

  15. #14
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    According to John Christy the Sumo DL and the squat are very complementary because of similar movement patterns. Progress in one lift will usually results in progress in the other lift. He also preferred his trainees to pull Sumo because he said that it was less technical than the conventional and with a lower chance of injury.

    The conventional the break off from the floor is harder for me than in the Sumo. I have not analyzed exactly why, but it is. Also, the lock out is more difficult in the conventional. During this phase the back becomes the main player and may not be up to the task. Also there is a big distance for me to complete the lift because I have a long back.
    Height: 6'-2"
    May 2009 Weight: 175 pounds
    June 2009 Weight: 180 pounds
    July 4 2009 Weight 178 pounds
    July 25 2009 Weight 180 pounds

  16. #15
    Moderator Off Road's Avatar
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    Quote Originally Posted by Sampson777 View Post
    According to John Christy.
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  17. #16
    Senior Member IronDiggy's Avatar
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    Quote Originally Posted by Sampson777 View Post
    According to John Christy the Sumo DL and the squat are very complementary because of similar movement patterns. Progress in one lift will usually results in progress in the other lift. He also preferred his trainees to pull Sumo because he said that it was less technical than the conventional and with a lower chance of injury.

    The conventional the break off from the floor is harder for me than in the Sumo. I have not analyzed exactly why, but it is. Also, the lock out is more difficult in the conventional. During this phase the back becomes the main player and may not be up to the task. Also there is a big distance for me to complete the lift because I have a long back.
    Wait what? You have a hard time getting the weight off the floor pulling conventional and a hard time locking out with sumo?

    Isn't it the other way around traditionally? Maybe it's a form issue? I have an extremely long torso as well (30" inseam and I'm 5'10") but when I pull sumo if it leaves the floor it locks out. Unless I lose grip or something.
    Best unequipped meet lifts - 120kg Open class
    Sq: 629lbs
    Bp: 330lbs
    Dl: 585lbs
    Training since Dec 2008.

  18. #17
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    Iron diggy, you misread. I said the lockout was harder with conventional.
    Height: 6'-2"
    May 2009 Weight: 175 pounds
    June 2009 Weight: 180 pounds
    July 4 2009 Weight 178 pounds
    July 25 2009 Weight 180 pounds

  19. #18
    Senior Member IronDiggy's Avatar
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    Oh my bad dude. if Conventional is generally harder then do it more often. It'll strengthen the muscles that are holding it back.
    Best unequipped meet lifts - 120kg Open class
    Sq: 629lbs
    Bp: 330lbs
    Dl: 585lbs
    Training since Dec 2008.

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