The great debate—conventional barbell deadlift vs. the sumo deadlift. Which one is superior?
The deadlift is essential for building strong glutes and hamstrings, but what’s the real difference between the two deadlift variations? Regardless of your choice, “the deadlift, regardless of style, is the strongest exercise you’re going to do,” says Men’s Health fitness director, Ebenezer Samuel, C.S.C.S.
The Main Difference Between Conventional and Sumo Deadlifts
The main difference between the sumo and conventional deadlift is easy to see: foot position.
The conventional variation requires lifters to stand with the feet shoulder-width apart and facing forward, while the sumo requires a wider stance, with the feet well outside of the hips and facing out. With that change comes a few key bio-mechanical adjustments. Range of motion and muscular demands both change.
Does that make one variation better than the other? Here, Samuel explains the fundamental differences between the two exercises, and which one reigns supreme.
Is the Sumo Deadlift Cheating?
“Plenty of trainers and powerlifters suggest that the sumo deadlift is an easier lift,” feeding the commonplace argument that the sumo deadlift is ‘cheating’, Samuel says.
To do sumo deadlift, your feet take a ‘sumo stance’—spread out wider than hip-width apart. When you spread your legs like this, you shorten the distance from the ground compared to when you’re standing with your feet planted directly below you. That means the bar has less distance to travel than in a normal deadlift, so the hips move through a shorter range of motion. That does mean “we’re doing less total work on some level,” Samuel says.
If sumo deadlifts were cheating, though, you’d expect to see the heaviest deadlift numbers belonging to the sumo style. That’s not the case—the record is held by Hafthor Björnsson, who lifted 1,104.5 pounds conventionally. Elite lifters everywhere program both the conventional and sumo style of deadlifts into their routines because each offers different challenges.
“The sumo isn’t cheating—it’s just a different style of lift with different total body demands,” Samuel says.
Are Sumo or Conventional Deadlifts Better? Similarities Between the Sumo and Conventional Deadlift
Since the sumo and conventional deadlifts are both variations of the barbell deadlift, they have a lot in common. Both are powered by the hip hinge motion, meaning they’ll provide significant challenge to your glutes, hamstrings, and spinal muscles of the posterior chain.
Each will move heavy weight, too. “Both lifts are going to be among the heaviest weight exercises you do, once you’ve mastered them,” Samuel says.
Differences Between the Sumo and Conventional Deadlift
The difference between the two styles lies in how they challenge your hips and spine.