The sumo deadlift has gained notoriety in the online fitness world, with some claiming it’s a “cheat” compared to the conventional deadlift. This article examines the common arguments against the sumo deadlift and evaluates them against scientific evidence. In a conventional deadlift, the lifter’s legs are positioned inside the hands, typically slightly closer than shoulder-width apart. The sumo deadlift involves a wider stance with the legs outside the hands. Both variations utilize knee and hip extension, engaging the quads, glutes, hamstrings, forearms, and spinal erectors.
The accusation of “cheating” doesn’t imply a literal violation of rules. Powerlifting federations, including the International Powerlifting Federation (IPF), permit the sumo deadlift. The concern lies in the perception that the sumo stance makes the lift easier, akin to partial reps in squats.
To investigate this claim, let’s examine data from the IPF World Powerlifting Championships. If sumo deadlifts were a true “cheat code,” wouldn’t most lifters adopt this style? Data reveals a more nuanced picture. While some lifters find sumo easier, others prefer conventional.
There’s a clear trend: in lighter weight classes, sumo is more prevalent. In the heavier categories, conventional deadlifts dominate. Possible explanations include mobility limitations or skeletal proportions – heavier lifters tend to be taller, potentially affecting limb ratios suited for sumo. The fact that not all elite lifters use sumo suggests it’s not a universal shortcut to greater weight.
The female lifter data reveals a more balanced distribution, closer to a 50/50 split between sumo and conventional. However, the trend of sumo being favored by lighter lifters and conventional by heavier lifters persists. This further reinforces the idea that individual leverages and body mechanics play a crucial role in determining the optimal deadlift style.
Another argument against sumo is the reduced range of motion. Does this translate to an easier lift? Measurements reveal a slightly shorter range of motion in sumo, but lifters can compensate by increasing the weight. The key is to maintain relative intensity. Additionally, the portion of the range of motion shortened matters. Sumo deadlifts still require navigating the most challenging phases: lifting from the floor and locking out. Evidence suggests that targeting the hardest part of the range of motion is more crucial than overall range.
The argument about range of motion often lacks consistency. Wider grip bench presses and lat pulldowns also reduce range of motion, but aren’t labeled as “cheating.” Furthermore, while the barbell’s vertical range might decrease in sumo, the knees actually undergo a greater range of motion compared to the limited knee movement in conventional deadlifts.
The hip’s role is more intricate. While a 2D perspective might suggest greater hip range of motion in conventional deadlifts, 3D kinematic studies reveal no significant difference in hip extension demands between the two styles. This aligns with EMG research showing similar hamstring and glute activation. The key differences lie in increased quad activation in sumo and higher spinal erector activation in conventional deadlifts.
So, which deadlift style is best? Lighter lifters might excel with sumo, while heavier individuals could find conventional more suitable. The best approach is to experiment and identify what feels strongest and most comfortable. Given the similarities, prioritize the style that allows for greater strength gains and comfort.
