🔥SUMO VS CONVENTIONAL🔥
If sumo or conventional deadlifts is the best option for you, depends on your individual hip structure and anatomy, as well as what muscles you want to target the most
Whether you’re stronger in straight hip flexion (conventional), or hip flexion with hip abduction (sumo), will largely depend on your individual hip structure. We all have differently shaped pelvises. Some people have hip sockets that are shallower or deeper than others. The angle between the femoral neck and the femoral shaft (angle of inclination) can also vary greatly between individuals (swipe right to see picture)
When it comes down to which muscles sumo and conventional targets, there is some slight differences. A study comparing EMG data from the sumo and conventional deadlift, found that sumo deadlifts had a significant higher activity of the quads (vastus lateralis and medialis) than conventional deadlifts . This same study found that sumo and conventional deadlifts are both equally as hard for the hamstrings and glutes
An analysis by Cholewicki and colleagues found that the conventional deadlift had a 10% higher joint moment of force in the lumbar spine, when compared to the sumo . This indicates that the conventional deadlift is harder on your spinal erectors, which also makes sense because of the further forward inclined angle of the torso, at the start of the lift
- Which is best depends on your individual hip structure
- Sumo works the quads more, while conventional works the spinal erectors more
- Both are equally as hard for the glutes and hamstrings
- Try both of them for some time, and chose the one where you feel the strongest and most comfortable
COMMENT below which one YOU prefer!👇 -
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Escamilla, R. F., Francisco, A. C., Kayes, A. V., & Speer, K. P. (2002). An electromyographic analysis of sumo and conventional style deadlifts. Med and sci in sports and exercise, 34(4), 682-688
Cholewicki, J., McGill, S. M., & Norman, R. W. (1991). Lumbar spine loads during the lifting of extremely heavy weights.