Sumo vs Conventional Deadlift: Which Is Best for You?

The internet loves to argue about it—but the truth is, there’s no universal “best” deadlift stance. Sumo vs conventional depends on your body mechanics, training goals, and how you move under load. Let’s break down the key differences and how to pick the right one for your build and performance.

Want feedback on your deadlift form? Match with a coach who programs around your leverage and strengths.

What’s the Difference?

Conventional: Feet about hip-width, hands outside knees. More hip hinge and posterior chain (glutes, hamstrings, erectors).

Sumo: Wide stance, hands inside knees. Upright torso, shorter ROM, more adductors and quads.

Biomechanics: What Suits Your Build?

• Long torso, short femurs: Often favors conventional.
• Short torso, long femurs: May benefit from sumo.
• Long arms: Great for both—but especially sumo.

Performance Considerations

• Sumo Pros: Shorter ROM, less spinal shear, good for hip-limited lifters
• Sumo Cons: Mobility heavy, slower to learn, not always transferable
• Conventional Pros: Simple setup, great posterior chain builder
• Conventional Cons: More lumbar stress, higher fatigue cost

Which Deadlift Is Better for Competition?

Both are legal. Half of top lifters use sumo, half conventional. Pick based on what moves the most weight for you—not what looks cool.

How to Choose the Right Style

• Test both over 6–8 weeks
• Track fatigue and bar speed
• Watch videos for form consistency
• Let joint feedback guide you

FAQ

Is sumo cheating?

No—it's legal, tested, and biomechanically valid.

Can I train both?

Yes. Just prioritize one, and use the other as an accessory.

Which builds more muscle?

Conventional hits more posterior chain, but both work if the volume is there.

Does sumo work your back less?

Yes—it emphasizes quads and adductors more.

Conclusion

The best deadlift stance isn’t about loyalty—it’s about leverage, mobility, and performance. Test both. Use the one that moves the most weight safely and consistently. Because at the end of the day, strong is strong.

Still unsure what suits your build? Read our post on How to Structure Training Blocks to build around your leverages.

Source: PubMed: Biomechanics of Sumo vs Conventional Deadlifts