#AskKenneth | Sumo vs Conventional Deadlift
#AskKenneth | Sumo vs Conventional Deadlift
The ๐ณ๐ด๐ฐ๐ณ๐ป๐ธ๐ต๐ is one of the complicated exercises, and people always ask me some questions about it. I love those questions.
โก๏ธHere is a question:
What is the different between Sumo ๐ณ๐ด๐ฐ๐ณ๐ป๐ธ๐ต๐ and Conventional (Clean-grip) ๐ณ๐ด๐ฐ๐ณ๐ป๐ธ๐ต๐? I know the difference in the form, but not sure about the part of muscles are used in these 2 different exercises.
โก๏ธHere are my answers:
The variations of ๐ณ๐ด๐ฐ๐ณ๐ป๐ธ๐ต๐ are Rack Pull above the knees, and Rack Pull below the knees, Sumo, Conventional, Deficit & Snatch grip.
It's like cooking a bowl of rice. For instance, a barbell is a rice. We can have a bowl of white rice , and we can have a bowl of fried rice, a plate of curry rice, Hai nan chicken rice, congee...็้ฃฏใๅ็้ฃฏใๅ็ๆฒน้้ฃฏใๅๅฑ้ฃฏใๆตทๅ้้ฃฏใๆฅๅท็้ฃฏ....All about the variations.
Although we perform different variations, our training goal is the same - Transform your body!
โVariety is vital for training.โ
We not only can change the reps & sets, but we also can change the feet width and the gripping methods.
โก๏ธWhat are the Differences between Sumo DL and Conventional DL:
1๏ธโฃ Feet Width
Conventional, Feet width is in hip width.
Toes & knees are pointing forward.
Sumo DL, feet width is wider than hip-width.
Toes and knees are out (external rotation).
2๏ธโฃBody Posture
Sumo DL, Chest up, body posture is more upright. From the video, you can see my body is more upright when I'm doing Sumo DL.
3๏ธโฃ Intensity
The trainee can lift Sumo DL heavier than Con DL be used the leverage. At least 10kg-20kg heavier than Con. DL
4๏ธโฃ Hand Width
Conventional DL, hands are outside the feet stance.
Sumo DL, hands are inside l the feet stance.
5๏ธโฃ Injury
According to the experience of the world record holder Matt Wenning, he claimed that the risk of injury is lower when the trainees are performing Sumo DL.
โก๏ธTarget Muscles
The target muscles of both exercises are quads, hamstrings, glutes, erector spine, lats, traps, arms, abs....because ๐ณ๐ด๐ฐ๐ณ๐ป๐ธ๐ต๐ is the compound exercise.
โญ๏ธBonus points:
When Iโm performing ๐ณ๐ด๐ฐ๐ณ๐ป๐ธ๐ต๐ , Squat, I focus on the movement; if Iโm performing leg curl and back extension, biceps curl, I focus on the muscles.
โก๏ธ Coaching notes of Deadlift:
Chest up โ
Lats tightโ
Abs tightโ
Leg drive! โ Think about pressing the floor, but NOT pulling up the weight from the floor.
Remember, legs up, weight up!โ
A common mistake is leg up, but the weight is not coming up together.โ
โก๏ธ Which grip should I do?
Pronated grip if you are not Powerlifters.
โก๏ธ Which ๐ณ๐ด๐ฐ๐ณ๐ป๐ธ๐ต๐ is the best?
The deadlift is the entire body exercise. You can perform all ๐ณ๐ด๐ฐ๐ณ๐ป๐ธ๐ต๐ variations. They are so-called โbang-for-the-buckโ exercises.