A recent study suggested that 2/3 female lifters, and 1/3 male lifters prefer sumo over conventional. Has any of you sumo-ers been blamed of “cheating” because of preferring this technique? I certainly have. People claim that sumo is easier than conventional all the time, without taking into account hip structure, femoral angles, muscular tension and energy systems.

The main claim I hear is that sumo is easier because it requires less range of motion to complete a lift. This is not entirely false. Sumo deadlift has approximately 25% less range of motion than a conventional deadlift. This difference however matters very little when it comes to a one rep max- MAJOR KEY. Your muscles have more than enough energy stored to produce 8-10 seconds of maximal effort contractions, which is approximately how many seconds a deadlift grind last for. Range of motion would matter, if we are talking about deadlifting for maximal REPS.

Other factors like the shape of your pelvis, orientation of your hip socket and femur will determine your hip range of motion AND the amount of muscular tension you can develop by placing your legs in different positions. Refer to my older articles for more info on this! If you don’t know which style works better for you, you don’t really need an advanced measurement system. Simply try both methods and see which positions feel stronger for you.


Knee moment is 3x higher in sumo than conventional, this just means that Sumo’s hit your quads harder. EMG studies found that there is 10% more activity in your spinal erectors in conventional, so this form is harder on your erectors. My favorite quote by Greg Nuckols is “You miss a lift because you were too weak through your very weakest part of the movement”. This is applicable because if you do prefer sumo over conventional, maybe you need to strengthen your back, and if you prefer conventional, maybe you can incorporate more exercises to strengthen your quads.

In conclusion, NEITHER ONE IS HARDER THAN THE ORDER!!  If sumo were truly easier than conventional, why would Eddy Hall chose to pull conventional when he broke the world record deadlift at 1100 pounds?



By: Stefanie Cohen, SPT

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