What To Know
- The sumo deadlift, on the other hand, has a shorter range of motion because the lifter starts with the bar closer to the body.
- The strength curve for the sumo deadlift is more parabolic, meaning that the lifter’s strength increases more rapidly at the beginning of the pull and then decreases as they approach lockout.
- This is because the conventional deadlift has a longer range of motion and requires the lifter to generate more force to overcome the initial inertia of the bar.
The conventional deadlift and sumo deadlift are two popular variations of the deadlift exercise. Both exercises have their own unique benefits and drawbacks, and there is no clear consensus on which one is harder. In this blog post, we will discuss the key differences between the conventional and sumo deadlifts and explore which one is more challenging.
Muscles Worked
The conventional deadlift primarily targets the posterior chain muscles, including the glutes, hamstrings, and back. The sumo deadlift, on the other hand, engages the quadriceps and adductors more than the conventional deadlift.
Range of Motion
The conventional deadlift has a longer range of motion than the sumo deadlift. This is because the lifter must start with the bar further away from the body in the conventional deadlift. The sumo deadlift, on the other hand, has a shorter range of motion because the lifter starts with the bar closer to the body.
Strength Curve
The strength curve for the conventional deadlift is linear, meaning that the lifter’s strength increases gradually as they pull the bar up. The strength curve for the sumo deadlift is more parabolic, meaning that the lifter’s strength increases more rapidly at the beginning of the pull and then decreases as they approach lockout.
Grip Width
The conventional deadlift is performed with a narrower grip width than the sumo deadlift. This is because the lifter needs to be able to reach the bar with their arms in a vertical position. The sumo deadlift, on the other hand, is performed with a wider grip width because the lifter can use their legs to help pull the bar up.
Which One Is Harder?
So, which one is harder, the conventional deadlift or the sumo deadlift? The answer to this question depends on a number of factors, including the lifter’s individual anatomy, strength, and training goals.
In general, the conventional deadlift is considered to be harder than the sumo deadlift for most lifters. This is because the conventional deadlift has a longer range of motion and requires the lifter to generate more force to overcome the initial inertia of the bar. However, the sumo deadlift may be easier for some lifters, such as those with shorter legs or longer arms.
Which One Should You Choose?
The decision of which deadlift variation to choose depends on your individual goals and preferences. If you are looking to build overall strength and muscle mass, the conventional deadlift is a good choice. If you are looking to improve your power and explosiveness, the sumo deadlift may be a better option.
Benefits of Conventional Deadlift
- Builds overall strength and muscle mass
- Improves posture
- Strengthens the core
- Increases grip strength
- Helps to burn fat
Benefits of Sumo Deadlift
- Improves power and explosiveness
- Reduces stress on the lower back
- Allows for a heavier weight to be lifted
- Can be easier to learn for some lifters
Which Is Right for You?
Ultimately, the best way to determine which deadlift variation is right for you is to try both of them and see which one you prefer. There is no right or wrong answer, and the best exercise is the one that you will stick with and enjoy.
Takeaways: The Battle of the Deadlifts
The conventional deadlift and sumo deadlift are both excellent exercises that can help you build strength, muscle, and power. The best exercise for you depends on your individual goals and preferences. If you are unsure which one to choose, try both of them and see which one you prefer.
Frequently Discussed Topics
Q: Is the conventional deadlift harder than the sumo deadlift?
A: In general, the conventional deadlift is considered to be harder than the sumo deadlift for most lifters. However, the sumo deadlift may be easier for some lifters, such as those with shorter legs or longer arms.
Q: Which deadlift variation is better for building strength?
A: Both the conventional deadlift and sumo deadlift are effective for building strength. However, the conventional deadlift is generally considered to be better for building overall strength, while the sumo deadlift is better for building power and explosiveness.
Q: Which deadlift variation is easier to learn?
A: The conventional deadlift is generally considered to be easier to learn than the sumo deadlift. This is because the conventional deadlift has a more natural movement pattern. However, the sumo deadlift may be easier to learn for some lifters, such as those with shorter legs or longer arms.
