Since the world began, the sumo deadlift has been the object of ridicule by those who practice the so-called “conventional” deadlift. Who does sumo, on the other hand, swears and perjures that, yes, the sumo deadlift is a deadlift in all respects.
To the judges the word.
Index
Sumo deadlift: how it's done
The sumo deadlift is done like a deadlift, with one crucial difference: the position of the legs.
In fact, if in the deadlift the feet are at a width equal to that of the shoulders, in the deadlift sumo la stance it is much wider - let's say the limit is your mobility.
Determining position, because it decides the position of the arms accordingly They are inside the legs.
For the rest, let's say that the differences end here:
- the bar is on the ideal vertical of the center of the foot
- keeping a good lumbar arch go down to the barbell with arms extended
- you grab the barbell with yours pinch (made with three fingers) preferred (regular, alternate, hook grip)
- execute the pull
- drop the barbell (crashes to the ground only and exclusively in the ceilings ... but not too)
Sumo deadlift VS deadlift: pros and cons
Let's see them in order.
Net that your technique is excellent (you don't want the lumbar vertebrae to precede you in the locker room, right?), the sumo squat is safer for the back. The conventional, on the other hand, requires less mobility in the hips, so it is more "protective" towards them.
As I told you before, your mobility is one of the watersheds between the two movements.
ROM
This is the cause of the universal quarrel between proponents of the conventional and lovers of sumo. Range of motion is significantly more limited in sumo.
What does it mean? That with sumo you can move more load, but that conventional activates more muscle mass.
The classic deadlift is therefore more training.
lower body
The conventional deadlift activates the quadriceps more. Sumo is geared towards the buttocks, so much so that you find it very often in the workouts of fit booty girls of Instagram.
Technology
Sore point for traditionalists. Conventional is more difficult to learn perfectly.
Sumo or conventional: which one to do?
Both, especially at the beginning of your career.
A school of thought would in fact advise to start weightlifting using one of the two executions for 6 months, and for the next six months the other, in order to understand which your body prefers.
I find that having time is excellent advice. Which you can still replicate even as an "adult" in the weight room.
More, if you plan a training session focused on the buttocks (I remind you that you don't necessarily have to aim to show it on social media 24/7, but that the buttocks are among the main responsible for excellent performance in any sport), you can include it in that tab, along with your usual dose of hip thrust and split squats.
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