The age old debate of sumo versus conventional deadlifts has sparked much controversy and consumed many a keyboard warrior’s time over the years, and we understand why. A deadlift PB is a badge of honour for many and the sumo versus conventional debacle ignites an element of tribalism in fitness communities, despite its triviality.
In an attempt to settle the debate once and for all, Matt Does Fitness, aka Matt Morsia, decided to conduct his own experiment in the form of a public challenge at a local gym to find out which is harder. Morsia admits ‘I’m a sumo deadlifter, I’ve been doing it six, seven, eight years, pulled 315kg. But I’ve been getting a lot of stick for a while now. People saying “sumo is cheating, sumo doesn’t count.”‘
In the YouTube video, Morsia invites members of the public to try sumo deadlifts and conventional deadlifts, a set of each in succession.
We know that the YouTube video is all for a bit of fun and doesn’t take into account the training history or differing biomechanics of the individuals participating. But despite its flaws, Morsia is able to reach the semi-serious (and given it’s his favourite, not-all-too-surprising) conclusion that a ‘sumo deadlift is harder than conventional’.
Morsia explains, ‘Sumo deadlift, in my opinion, for the vast majority of people, is the better way to go. Although it is initially harder, it’s a more unnatural movement, you’re going to feel weaker at first. When you get used to it, ultimately it’s a shorter range of motion so it’s a more efficient movement, so it’s going to allow you to lift more weight.’
Whether you agree or not, the mock experiment is enough for him to happily put to bed the accusations against him that ‘sumo is cheating’. But when comparing the sumo and the conventional, which is truly best? We examined the two exercises and weighed up the pros and cons. Spoiler: it’s not quite as cut and dry as you’d expect.
What Does the Science Say?
Leaving the bro science to one side, it’s important to take into account the evidence we have available as well as anecdotal gym challenges. A study published by Medicine & Science in Sports & Exercise made an electromyographic analysis of sumo and conventional style deadlifts. Here were the findings:
- The sumo deadlift may be more effective overall than the conventional deadlift in recruiting the vastus medialis, vastus lateralis, and tibialis anterior (quadricep and shin muscles), whereas the conventional deadlift may be more effective overall than the sumo deadlift in recruiting the medial gastrocnemius (calf muscles).
- Strength athletes may choose to employ either the sumo or conventional deadlift depending on which muscles are considered most important to develop according to their training or rehabilitation protocols.
A column published in the Strength & Conditioning Journal noted the following advantages and disadvantages of both lifts:
The Sumo Deadlift
- Shorter range of motion; less total work needed to complete lift; less lumbar load shear; greater quadriceps activity. Requires greater hip mobility; more time spent in the acceleration phase.
- May be advantageous to athletes with shorter arms. Not advantageous to athletes with longer arms.
- May benefit those with lumbar spine injuries. May not suit athletes with hip injuries.
The Conventional Deadlift
- Generally performed at a high velocity. May be more applicable to traditional sport skills. Requires greater work to complete lift. Causes greater lumbar load shear.
- May be advantageous to athletes with longer arms. Not advantageous to athletes with shorter arms.
- May be better suited for athletes with knee or hip injuries. May not be suited for athletes with lumbar spine injuries.
The MH Verdict
Which is better? Well, it all depends on your requirements. As mentioned in the pros and cons of each move above, there are many things to take into account when choosing the right deadlift variation for you. It will largely depend on your biomechanics and length of levers, training history, past and current injuries, training goals, preferences and even your age.
Therefore we recommend not getting too wrapped up in the rivalry. Stick to what works for you, get enough rest, don’t lift with your ego or worry too much about what the internet says.
