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Is the Sumo Deadlift Easier? Pros, Cons, and Who Should Use It
- Emma
- Mar 3
- 7 min read
Table of Contents
Summary
Is the sumo deadlift easier than the conventional deadlift? The answer depends on several factors, including biomechanics, mobility, and individual strength distribution. Some lifters find sumo easier because it requires a shorter range of motion and reduces stress on the lower back. Others argue that it places more demand on hip mobility and requires a different kind of strength.
The sumo deadlift has become a popular choice in powerlifting and strength training, but it also sparks debate. Some critics claim it’s "cheating" due to the reduced range of motion, while others recognize its benefits for longevity and injury prevention. Whether sumo is easier depends on your limb proportions, flexibility, and training goals.
In this article, we’ll break down the key differences between sumo and conventional deadlifts, discuss why some lifters find sumo easier, and help you determine which style best suits your needs.
Sumo vs. Conventional Deadlift: The Key Differences
The sumo and conventional deadlifts may appear similar at first glance, but they differ significantly in stance, muscle engagement, and biomechanics. Understanding these differences is crucial to determining whether sumo is truly the "easier" option.
1. Stance and Setup
Sumo Deadlift:
Uses a much wider stance with feet turned outward, allowing for a more upright torso position. The hands grip the bar inside the legs.
Conventional Deadlift:
Involves a narrower stance with the feet roughly hip-width apart. The hands grip the bar outside the legs.
2. Range of Motion (ROM)
Sumo deadlifts shorten the bar path
meaning the lifter doesn’t have to pull the bar as far compared to the conventional style.
Conventional deadlifts require a greater ROM
making the movement slightly longer and potentially more challenging for some lifters.
3. Muscle Activation
Sumo Deadlift:
Places greater emphasis on the quads, hips, and adductors while reducing lower back stress.
Conventional Deadlift:
Engages the posterior chain (lower back, hamstrings, glutes, and spinal erectors) more heavily.
4. Hip and Back Involvement
The sumo stance requires more hip external rotation and flexibility
making it beneficial for lifters with longer torsos.
Conventional deadlifts place higher demands on the lower back and hamstrings
making them a better choice for those with strong posterior chain development.
Why Some Lifters Find the Sumo Deadlift Easier
Many lifters find the sumo deadlift easier compared to the conventional style due to its biomechanical advantages. However, "easier" doesn’t necessarily mean better—it depends on factors like mobility, limb length, and muscle strengths. Here’s why sumo deadlifts may feel more manageable for some individuals.
1. Shorter Range of Motion (ROM)
One of the biggest advantages of the sumo deadlift is the reduced range of motion. Since the lifter starts with their hips closer to the bar and a wider stance, the bar has less distance to travel. A shorter ROM means:
Less time under tension, which can reduce fatigue.
Less strain on the lower back since the torso remains more upright.
A greater mechanical advantage for lifters with longer legs and shorter torsos.
(Put graph here - comparing range of motion in sumo vs. conventional deadlifts)
2. More Upright Torso Position
In a sumo deadlift, the lifter’s torso is more vertical at the start of the pull, compared to the conventional deadlift where the upper body is bent forward more. This reduces shear stress on the lower back, making sumo a good option for those with:
Lower back pain or previous injuries.
Limited hamstring flexibility.
A longer torso, which can make conventional deadlifts more challenging.
3. More Emphasis on the Quads
Since sumo deadlifts involve a wider stance and more knee flexion, they shift more of the load to the quadriceps rather than relying heavily on the lower back and hamstrings. This can make sumo feel easier for lifters who have:
Strong quads relative to their posterior chain.
Difficulty locking out conventional deadlifts due to weak glutes.
4. Less Grip and Forearm Fatigue
The sumo deadlift generally requires less grip strength compared to conventional deadlifts. With a more vertical bar path and a shorter ROM, the load is held for a shorter duration, reducing grip fatigue. This can be beneficial for:
Lifters struggling with grip endurance.
Athletes who deadlift multiple times per week and need to manage fatigue.
Who Should Consider Using the Sumo Deadlift?
While the sumo deadlift isn’t necessarily easier for everyone, certain lifters may find it more beneficial based on their body mechanics, training goals, and injury history. Here’s who should consider incorporating sumo into their training.
1. Lifters with Longer Femurs and Shorter Torsos
Lifters with long legs relative to their torso often struggle with conventional deadlifts due to excessive forward lean.
The sumo stance shortens the range of motion and keeps the torso more upright, making the lift more mechanically efficient.
2. Athletes with Lower Back Issues
Sumo deadlifts place less strain on the lower back because of the reduced forward lean.
If a lifter has a history of lower back pain, herniated discs, or chronic tightness, sumo may be a safer alternative to conventional deadlifts.
3. Powerlifters Looking to Optimize Competition Performance
In powerlifting, a shorter range of motion means less work performed per rep, which can improve max lifts.
Some elite lifters choose sumo because it allows them to pull heavier weights within competition rules.
4. Athletes Needing More Hip and Quad Strength
Sumo deadlifts emphasize hip external rotation and quad involvement, making them a useful tool for athletes who need stronger hips for sports like sprinting, jumping, or wrestling.
Conventional deadlifts rely more on the posterior chain, so if a lifter’s weak point is hip drive, sumo can help develop it.
5. Those Who Struggle with Lockout Strength
The hardest part of the sumo deadlift is the initial lift-off from the floor, but once the bar moves, the lockout is often smoother.
If a lifter has difficulty locking out conventional deadlifts at the top, switching to sumo may help strengthen that portion of the movement.
The Downsides of the Sumo Deadlift
While the sumo deadlift has several advantages, it also comes with limitations that may make it less effective for certain lifters. Here’s why sumo might not be the best choice for everyone.
1. Requires Greater Hip Mobility
The sumo stance places higher demands on hip external rotation and flexibility, which can be challenging for lifters with limited mobility.
Tight hip flexors or restricted adductor mobility may make it difficult to get into the correct starting position.
Some lifters experience discomfort or hip impingement when pulling sumo.
2. Harder Off the Floor
The initial pull in sumo is more difficult because the quads and hips must generate significant force to break the bar from the ground.
Lifters who struggle with leg drive may find sumo frustrating, especially when working at heavier weights.
3. Less Carryover to Other Lifts
Conventional deadlifts build stronger posterior chain muscles, which translate better to squats, cleans, and other lower-body lifts.
Since sumo emphasizes the quads and hips more than the hamstrings and spinal erectors, its transferability to athletic performance and general strength training is limited.
4. Perceived as "Cheating" in Some Strength Communities
Due to its shorter range of motion, some lifters argue that sumo deadlifting is a way to lift heavier weights without doing as much work.
While sumo is a legal lift in powerlifting, some strength athletes prefer conventional because it demands more total-body effort.
5. May Not Suit All Body Types
Lifters with shorter legs and longer torsos often find conventional deadlifts more natural and efficient.
If a lifter doesn’t have the right proportions for sumo, the movement may feel uncomfortable or awkward.
Should You Train Both Sumo and Conventional?
Lifters often debate whether they should commit to just one deadlift style or train both sumo and conventional. While each has distinct benefits, incorporating both into a training program can improve overall strength, muscle balance, and injury resilience.
1. Balanced Muscle Development
Sumo Deadlift:
Emphasizes the quads, hips, and adductors, with reduced strain on the lower back.
Conventional Deadlift:
Targets the posterior chain (glutes, hamstrings, spinal erectors, and lower back) more heavily.
Training both styles ensures well-rounded strength and minimizes muscle imbalances.
2. Injury Prevention and Longevity
Regularly switching between sumo and conventional can reduce overuse injuries by varying movement patterns.
Sumo may help protect the lower back, while conventional strengthens the hamstrings and spinal erectors for better stability.
3. Strength Carryover to Other Lifts
Conventional deadlifts translate better to Olympic lifts, athletic performance, and general strength training.
Sumo deadlifts can improve hip strength and mobility, which can benefit squats and lateral movements in sports.
4. Powerlifting Strategy
Some powerlifters train both styles and choose the one that allows them to lift the heaviest weight in competition.
Even if a lifter competes in sumo, practicing conventional can improve posterior chain strength, helping break through plateaus.
5. How to Incorporate Both Styles
Primary deadlift:
Stick with the style that feels strongest and most natural for you.
Variation work:
Use the other style as an accessory lift.
Training split:
Rotate between sumo and conventional in different training cycles to balance strength development.
Is Sumo Cheating or Just a Different Style?
The sumo deadlift has been a topic of debate in strength sports for years. Some argue that its shorter range of motion makes it an easier or even "cheating" lift, while others recognize it as a legitimate technique with its own unique demands.
Key Takeaways
Sumo deadlifts are not cheating
they are a legally recognized style in powerlifting and require significant technique and strength.
Sumo reduces lower back strain
due to a more upright torso position, making it a good option for those with back issues.
Conventional deadlifts work the posterior chain more intensely
while sumo engages the quads and hips to a greater extent.
The choice between sumo and conventional depends on biomechanics
limb length, mobility, and training goals.
Some lifters may benefit from training both styles
to develop balanced strength and reduce the risk of muscle imbalances.
Powerlifters often choose sumo for competition
because of its shorter range of motion, but that doesn’t necessarily make it easier.
Neither style is inherently superior
the best deadlift variation is the one that suits your body and goals.
The sumo deadlift is not a shortcut to lifting heavier weights, but rather a different technique that can be advantageous for certain lifters. Whether you prefer sumo or conventional, choosing the right style depends on your individual biomechanics and training objectives.
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