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Thread: sumo vs normal deads??

  1. #1
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    sumo vs conventional deads??

    ive always been curious of the sumo deadlift. im a pretty tall guy at a little over 6'2 and its all in the legs...should i try the sumo and if so how do i do it? i have good leg strength and ive heard it doesnt use ur legs as much. any input is appreciated
    Last edited by WyztaTrjnsFtbll; 03-26-2007 at 07:52 PM.

  2. #2
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    For one, there is no "normal" deadlift. It's called conventional. And IMO, sumo is alot easier than conventional because in sumo your feet are almost as wide as the bar just before the plates.

    Sumo - spread feet out just before the plates, go down to grab the bar (you legs should make or close to a 90 degree angle) then place you left hand facing out and your right hand facing in, and then prepare, then lift.

    Conventional - feet a little more than shoulder width apart, left hand facing out and right hand facing in, prepare, lift straight up. (making sure that bar is close to your body as possible, even rubbing shins)

    Keep your head up, back straight, and ass out.

    Note: This is for straightbar deadlift. Trap bar sucks.

  3. #3
    As I Am Paul Stagg's Avatar
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    Sumo is not easier for everyone.

    The alternate grip can be either way

    The trap bar has its place.

    To the OP: Give it a shot. To me, pulling sumo is a bit more technical - if my form isn't just right, I don't pull well; with conventional, my form can get off and I can still finish the lift.
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  4. #4
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Paul Stagg View Post
    Sumo is not easier for everyone.

    The alternate grip can be either way

    The trap bar has its place.

    To the OP: Give it a shot. To me, pulling sumo is a bit more technical - if my form isn't just right, I don't pull well; with conventional, my form can get off and I can still finish the lift.
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  5. #5
    ANVIL POWER Detard's Avatar
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    Quote Originally Posted by WarriorWalls View Post
    For one, there is no "normal" deadlift. It's called conventional. And IMO, sumo is alot easier than conventional because in sumo your feet are almost as wide as the bar just before the plates.

    Sumo - spread feet out just before the plates, go down to grab the bar (you legs should make or close to a 90 degree angle) then place you left hand facing out and your right hand facing in, and then prepare, then lift.

    Conventional - feet a little more than shoulder width apart, left hand facing out and right hand facing in, prepare, lift straight up. (making sure that bar is close to your body as possible, even rubbing shins)

    Keep your head up, back straight, and ass out.

    Note: This is for straightbar deadlift. Trap bar sucks.
    sumo is not easier by any means. Sumo at 300 may be easy for you but sumo at 300 may be hard for someone else. Lifting sumo will shorten the ROM though.

    Hands dont HAVE to be left out right in. Alternate or mixed grip can be whatever you prefer. Some people use double over hand, snatch grip, hook...etc.

    you want to pull BACK and up. If you pull up only the bar may start to drift from your body which can lead to a bad lift.

    go to www.exrx.net and check the video on sumo and conv. deads and search on youtube for some videos. Heavy bomber has really good form in his videos (check his journal)
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  6. #6
    Senior Member Jinkies's Avatar
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    I'd say that with ur height you should pull conventional, usually taller people with long arms due well with it but if you say your all legs then maybe sumo.

    Perhaps you shouldn't limit yourself, right now I mix up both with each set I do switching back and forth to see which works for me and it seems sumo is easier to lockout and conven is easier to explode off the ground.

  7. #7
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    do both

    i think im 6'5 so a little taller id say im also more legs than arms, i would pull sumo but its not allowed for strongman so i dont - did it twice, first time i pulled a 6 rep pr, second time i up'd the weight by 40lbs an hit the same number of reps

  8. #8
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    Quote Originally Posted by WyztaTrjnsFtbll View Post
    i have good leg strength and ive heard it doesnt use ur legs as much. any input is appreciated
    Actually it uses your legs quite a bit.

    Quote Originally Posted by WarriorWalls View Post
    Conventional - feet a little more than shoulder width apart
    Actually you can have your feet as close as you want.

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