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Kenneth Lo

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#AskKenneth | Sumo vs Conventional Deadlift

#AskKenneth | Sumo vs Conventional Deadlift

The ๐™ณ๐™ด๐™ฐ๐™ณ๐™ป๐™ธ๐™ต๐šƒ is one of the complicated exercises, and people always ask me some questions about it. I love those questions.

โžก๏ธHere is a question:

What is the different between Sumo ๐™ณ๐™ด๐™ฐ๐™ณ๐™ป๐™ธ๐™ต๐šƒ and Conventional (Clean-grip) ๐™ณ๐™ด๐™ฐ๐™ณ๐™ป๐™ธ๐™ต๐šƒ? I know the difference in the form, but not sure about the part of muscles are used in these 2 different exercises.

โžก๏ธHere are my answers:

The variations of ๐™ณ๐™ด๐™ฐ๐™ณ๐™ป๐™ธ๐™ต๐šƒ 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...็‚’้ฃฏใ€ๅ‰็‡’้ฃฏใ€ๅ‰็‡’ๆฒน้›ž้ฃฏใ€ๅ’–ๅ–ฑ้ฃฏใ€ๆตทๅ—้›ž้ฃฏใ€ๆฅŠๅทž็‚’้ฃฏ....All about the variations.

Although we perform different variations, our training goal is the same - Transform your body!

โ€œVariety 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.

โžก๏ธWhat are the Differences between Sumo DL and Conventional DL:

1๏ธโƒฃ 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๏ธโƒฃBody 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๏ธโƒฃ Intensity

The trainee can lift Sumo DL heavier than Con DL be used the leverage. At least 10kg-20kg heavier than Con. DL

4๏ธโƒฃ Hand Width

Conventional DL, hands are outside the feet stance.

Sumo DL, hands are inside l the feet stance.

5๏ธโƒฃ 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.

โžก๏ธTarget Muscles

The target muscles of both exercises are quads, hamstrings, glutes, erector spine, lats, traps, arms, abs....because ๐™ณ๐™ด๐™ฐ๐™ณ๐™ป๐™ธ๐™ต๐šƒ is the compound exercise.

โญ๏ธBonus points:

When Iโ€™m performing ๐™ณ๐™ด๐™ฐ๐™ณ๐™ป๐™ธ๐™ต๐šƒ , Squat, I focus on the movement; if Iโ€™m performing leg curl and back extension, biceps curl, I focus on the muscles.

โžก๏ธ Coaching notes of Deadlift:

Chest up โœ…

Lats tightโœ…

Abs tightโœ…

Leg drive! โœ…Think about pressing the floor, but NOT pulling up the weight from the floor.

Remember, legs up, weight up!โœ…

A common mistake is leg up, but the weight is not coming up together.โŽ

โžก๏ธ Which grip should I do?

Pronated grip if you are not Powerlifters.

โžก๏ธ Which ๐™ณ๐™ด๐™ฐ๐™ณ๐™ป๐™ธ๐™ต๐šƒ is the best?

The deadlift is the entire body exercise. You can perform all ๐™ณ๐™ด๐™ฐ๐™ณ๐™ป๐™ธ๐™ต๐šƒ variations. They are so-called โ€œbang-for-the-buckโ€ exercises.

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