In the area of ​​health and fitness, there are some scary ideological match-ups: cardio vs strength training, plant vs animal protein, the front squat vs back squat. However, among these titanic subjects, few can compete with the sumo vs conventional deadlift.

Walk into any weight room (or internet discussion) and you’re bound to hear the sumo vs conventional deadlift argument punctuated by the sound of clattering plates. Sumo is cheating! Gentleman is dangerous!

The list of accusations leveled against each of the deadlift variations is almost endless. Examine the accusations, however, and you’ll find that these combined movements have more in common than their respective fan bases realize.

Sumo vs Conventional Deadlift: Is One Better Than the Other?

While there are significant biomechanical differences between the sumo and conventional deadlift, “neither is superior to the other,” according to personal trainer and wellness coach Brandon Kwong, CSCS.

Instead, each movement has its own unique set of benefits, and the “right” deadlift variation is the one that works for your goals, makes sense biomechanically, and can be performed comfortably and confidently, according to Kwong .

What Are the Differences Between Sumo and Conventional Deadlifts?

Ultimately, the “best” movement comes down to the lifter’s goals and abilities. “Spend a few months on each type of deadlift focusing on good technique, and get a feel for which one feels more comfortable,” says Kwong.

The sumo vs conventional deadlift waters test here can also indicate weaknesses in your back or quad muscles, which can help strengthen the correct accessory movements.

With that in mind, here are some key differences between the two deadlift styles.

Gentleman deadlift

• Feet hip-width apart with arms outside legs.
• There are more “sport-specific” applications because of the “conventional deadlift mirroring that of the universal athletic position,” according to Kwong.
• May be the easier lift for those with poor hip mobility.
• Can be a great exercise for those looking to build a strong upper back and spinal erectors.
• Most common form errors: bending the body too far at the waist, not executing the all-important “hip hinge” correctly (more on that below), not cutting the slack in the arms, losing tension in the posterior chain.

Sumo deadlift

• Feet are a few inches wider than hip width apart, with arms inside legs.
• The sumo deadlift’s “shorter range of motion means the barbell travels less distance,” according to Kwong, which can make it easier to train frequently with heavy loads.
• May yield a higher one-rep max.
• May be difficult for those with poor hip mobility.
• The most common form error: body bent too far forward at the waist, hip hinge not executed correctly, hyperextension of the lumbar spine (lower back) at the top of the lift.

Can You Lift More With the Sumo Deadlift than the Conventional Deadlift?

“The sumo deadlift’s shorter range of motion due to its wide stance means the weight travels less distance,” says Kwong, which should make it easier to move heavy weight repeatedly for most people – in theory.

However, the amount you can lift in either variation likely also comes down to your biomechanics, though the one-rep max record (held by Hafthor Bjornsson) stands at 1,104 pounds using a conventional stance, while Chris Duffin’s record that one-rep max sumo deadlift is about 100 pounds lighter.

Which Variation Is Better for Building Strength and Muscle?

The conventional and the sumo stance are both effective muscle-builders — particularly for the glutes, hamstrings, and lower back — and should have places in your training plan. Together, they will help you achieve the various needs to optimize muscle growth.

In terms of building strength and athleticism, however, the conventional stance has the upper hand. The sumo deadlift is still a great exercise to improve lower-body strength, but the conventional deadlift is a foundational movement that should be at the core of your strength training program. It helps you build more functional strength than its sumo counterpart because it more effectively uses the hip hinge, a key movement pattern of functional fitness.

In other words, the training adaptations you get from the conventional deadlift have more real-world applicability — from sports performance to everyday life.

Which Trainers Recommend?

Trainers recommend mastering the conventional deadlift before progressing to its variations. Once you’ve perfected the movement, Kwong says the difference between the two lies in the people performing them.

“If you’re a powerlifter and the goal is to pull the heaviest weight off the floor, and you’re comfortable with sumo, do it,” he said. “At the end of the day, it’s about providing the most stimulation with the least risk of injury.”

How to perform a conventional deadlift

• Stand with your feet hip-width apart and the barbell positioned directly over your mid-foot.
• Keeping your back flat and focused, push your hips back (imagine you’re closing a door with your butt) while bending your knees slightly and grasping the barbell with an overhand (palms facing back) grip. (Be sure to keep your butt higher than your knees at all times.) This is the starting position.
• Keeping your core engaged, back flat, and bar close to your body, drive through your heels and lift the bar until your legs are fully extended, squeezing your glutes and driving your hamstrings. hips forward as you do.
• Pause, and then reverse the movement to return to the starting position.

How to perform a sumo deadlift

• Stand with your feet a few inches wider than shoulder-width apart, shoelaces directly under the barbell, and toes pointed slightly outward (about a 45 degree angle)
• With your back flat and your arms hanging naturally between your knees, push your hips back (imagine you’re closing a door with your butt—this is the “hip hinge” mentioned earlier ) while bending your knees slightly and grabbing the bar with an overhand (palms facing back) grip. (Keep your knees in line with your feet and be sure to keep your butt higher than your knees at all times.) This is the starting position.
• Keeping your core engaged, back flat, and bar close to your body, drive through your heels and lift the bar until your legs are fully extended, squeezing your glutes and driving your hips forward as you do.
• Pause, and then slowly reverse the movement to return to the starting position.