In short, both sumo and conventional deadlift variations have their place in training cycles and primarily depend upon:. This particular type of deadlift specifically targets the spinal erectors, hamstrings, and glutes. Now let’s take a look at the sumo deadlift. You don't have the mobility to sumo or conventional deadlift with a neutral spine. All three involve lifting a weight from the floor but use different techniques or equipment. Anyone who lifts heavy stuff doesn't care how much you trap bar deadlift. SUMO DEADLIFT. Sumo vs conventional deadlift based on body type? At 5’7, most of me is back. Deadlifting variations: sumo vs conventional ‍♂ What is the difference? Peak concentric velocity was similar between the conventional and sumo deadlift (6). Peak moment at the hip was similar between variants but peak moment at the knee was greater in the sumo deadlift. Sumo vs Conventional Deadlift. Approach the barbell and stand with a wide stance. Conventional: narrow stance with arms outside of knees Sumo: wide stance with arms inside of knees. We are going to skip the hips for now and come back to them later on. The angles of your body in relation to the bar are going to be different for conventional versus sumo deadlifts. This makes the conventional deadlift tougher on our back muscles, especially our spinal erectors. You’ll need to plant your feet firmly into place, and this is generally a lot easier with weightlifting shoes. Other Types Of Deadlift. I have shorter arms and legs and what seems like a disproportionately long torso (hello, front and back wedgies whenever I … There are a vast number of other minor muscles that are also worked during both the sumo and conventional deadlift. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. ... By switching from a conventional to sumo deadlift or vice versa, the body will start to adapt once again. Your main goal is fat loss or just building your lower body. 6 6. If your goal is to be strong, learn how to sumo or conventional deadlift with good technique. demonstrated an increased L4/5 back extensor moment in the conventional compared to the sumo deadlift. Sumo vs conventional deadlift based on body type? Close. 2 years ago. In the conventional deadlift, you will have approximately 5-10% more forward lean. Cholewicki et al. Conventional vs Sumo Deadlift. In the conventional deadlift our shins are pretty vertical. In the start position, this will look like your shoulders being slightly in front of the bar if you were to draw a straight line down to the floor. Let’s start by looking at which muscles are activated. In the conventional deadlift, medial gastrocnemius activity is significantly greater. For instance, a long torso means there is a greater moment arm from the shoulders to the hips. 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