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Sumo vs Conventional Deads

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Hey all- just wondering what possible pros/cons etc (BESIDES just wieght one can handle) one can get from Sumo or Conventional style deads.

I am curious as to the differnet muscles emphasized, athletic implications, etc... I tried search but could not find much... Anyone?

Done conventional mostly, tried sumo a couple times (it is okay, I really don't have much preference except I have done more conv)
 
I feel sumo more in my hams and glutes than conventional. I prefer to pull conventional but once in a while throw some sumos in to help lockout. I also feel less stress on my back with sumo than conv.

Cheers,
Scotsman
 
i like doing both, i feel they compliment each other.

X
 
Personally, I think sumo is a better style due to the fact that it's stance keeps your body most vertical. It also shortens the ROM.

Since I'm a huge advocate of research rather than personal opinion, you can check these out:

Med Sci Sports Exerc. 2002 Apr;34(4):682-8.
An electromyographic analysis of sumo and conventional style deadlifts.
Escamilla RF, Francisco AC, Kayes AV, Speer KP, Moorman CT 3rd.

Med Sci Sports Exerc. 2000 Jul;32(7):1265-75.
A three-dimensional biomechanical analysis of sumo and conventional style deadlifts.
Escamilla RF, Francisco AC, Fleisig GS, Barrentine SW, Welch CM, Kayes AV, Speer KP, Andrews JR.
 
pwr_machine said:
Personally, I think sumo is a better style due to the fact that it's stance keeps your body most vertical. It also shortens the ROM.

Since I'm a huge advocate of research rather than personal opinion, you can check these out:

Med Sci Sports Exerc. 2002 Apr;34(4):682-8.
An electromyographic analysis of sumo and conventional style deadlifts.
Escamilla RF, Francisco AC, Kayes AV, Speer KP, Moorman CT 3rd.

Med Sci Sports Exerc. 2000 Jul;32(7):1265-75.
A three-dimensional biomechanical analysis of sumo and conventional style deadlifts.
Escamilla RF, Francisco AC, Fleisig GS, Barrentine SW, Welch CM, Kayes AV, Speer KP, Andrews JR.
Click to expand...

WORD.
 
I agree that Sumo cuts the rom down ALOT, I just suck at it lol. Oh well I guess I can only hope to copy Franks and Bolton lol.
 
I just did a presentation in my AT training class on Eschmallia's 3-D analysis of Deadlifting.

Sumo was found to be far more effective for the following reasons:
1- less mechanical work
2- less joint angle movements of ankle, knee and back
3- much more upright posture-- reduces shear forces of the lumbar spine
4--works mainly the glutes/hams like the squat

Conventional style
1-more energy expenditure/mechanical work
2-longer ROM, thus hits more muscles of upper back
3-has incredible shear forces of lower lumbar spine. a 7:1 ratio!!
4-possibly generates more growth-hormone response due to the high mechanical work.

7:1 ratio meaning that if you weigh about 200 lbs. you have about 100lbs in your upper torso THUS, you already have 700 lbs of pressure when you are in slight flexion.

If you lift 50lbs- now you've placed 1050 lbs of pressure in your lower lumbar spine.
 
Thanks everyone for posting up on this... I will pass out some karma when I get a chance... I have always favored conventional, and I know first hand the results it offers... (probably just cause it is dang hard, plus the reasons MikeyG offered)

Considering the ham/glutes tie in with squat many of you seem to mention though, I feel should explore the sumo style at least a little...

If I am not mistaken most of the biggest pullers are sumo now correct? Also, just out of curiosity I wonder how most of the biggest SQUATTERS pull?
 
the three biggest deadlifts in hitory have all been conventional. bolton 933
frank 927
heisey 925

goggins squats 1102 and he pulls around 880 convential.
 
I just started to use sumo and it felt 100 percent natural!!!

Looks like this is my new deadlift stance. I previously used the conventional, but I felt like the hips wanted to rise too fast.

I noticed that sumo really hit the hips and hams. . . actually it hit everything lol.
 
Hmmm- don't know now... I was hoping there would be a clear difference between the two in terms of carryover value (either with squat or as a more rounded athletic approach) However it seems clear now from Liftbigs info that the biggest pullers still go conventional, and that the biggest squatters probably do too...

As I said before, I think times when my dead was really strong, I noticed extremely good results which carried over to other athletic endeavors, etc... I was just wondering if one style or the other would have more advantage...

I definitely see the mechanical advantages (less distance to pull, less lower back shearing force etc), but it seems strange that it is not the preferred method for the top dogs....
 
dont let my post discourage you from trying sumo. these lifters pull this way becuase mechanically they are more suited to pull conventional. there are many great sumo pullers as well. i think eddy coan pulled something like 903 sumo, and he squatted 1036 i think. i suggest you try both stances for a while and see which one suits you more, especially if you plan to compete. i dont pull sumo in a meet, but everyonce in a while i do some sumo pulls in the gym. it would be a good idea to have both in your training arsenal.
 
I personally vote for the conventional stance but I think everyone should give both a chance. I think that some folks are set-up for sumo and some are set-up for conventional. I would go with what felt right for the individual. I would also have to agree with Exodus that they compliment each other.
 
I dug out my old ASICS wrestling shoes from 1994 and I plan to incorporate them in my sumo deadlifting program.

I think the strong flat sole will get me closer to the bar.

I am not quite sure what this has to do with the thread, but I figured I would throw this out there.
 
louden_swain said:
I dug out my old ASICS wrestling shoes from 1994 and I plan to incorporate them in my sumo deadlifting program.

I think the strong flat sole will get me closer to the bar.

I am not quite sure what this has to do with the thread, but I figured I would throw this out there.
Click to expand...


lol

i know the wrestling shoes DO make a huge difference in squatting and deadlifting. i'm still kicking myself for not bringing mine with me on vacation
 
I'm looking forward to trying sumo deadlifts next week, for the first time.

I'm short, but I have very long legs and a short torso, so I think it could be the way to go for me.
 
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