For instance, a long torso means there is a greater moment arm from the shoulders to the hips. demonstrated an increased L4/5 back extensor moment in the conventional compared to the sumo deadlift. All three involve lifting a weight from the floor but use different techniques or equipment. Cholewicki et al. Sumo vs conventional deadlift based on body type? ... By switching from a conventional to sumo deadlift or vice versa, the body will start to adapt once again. We are going to skip the hips for now and come back to them later on. The conventional deadlift requires a 5% to 10% greater lean of the torso than the sumo deadlift. In the conventional deadlift, you will have approximately 5-10% more forward lean. In the start position, this will look like your shoulders being slightly in front of the bar if you were to draw a straight line down to the floor. There are a vast number of other minor muscles that are also worked during both the sumo and conventional deadlift. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. This particular type of deadlift specifically targets the spinal erectors, hamstrings, and glutes. The set-up here is quite different and a bit more precise so you can’t just grip it and rip it like the conventional deadlift. Other Types Of Deadlift. Let’s start by looking at which muscles are activated. In the conventional deadlift our shins are pretty vertical. Knowing the difference between these three exercises means you’ll be able to choose the best one for your body type … The angles of your body in relation to the bar are going to be different for conventional versus sumo deadlifts. Conventional: narrow stance with arms outside of knees Sumo: wide stance with arms inside of knees. I have shorter arms and legs and what seems like a disproportionately long torso (hello, front and back wedgies whenever I … 2 years ago. Unlike Conventional Deadlifts where the feet are hip-width apart, the Sumo Deadlift requires the feet to be much wider apart. Approach the barbell and stand with a wide stance. You’ll need to plant your feet firmly into place, and this is generally a lot easier with weightlifting shoes. You don't have the mobility to sumo or conventional deadlift with a neutral spine. Conventional vs Sumo Deadlift. Sumo vs conventional deadlift based on body type? Peak concentric velocity was similar between the conventional and sumo deadlift (6). Now let’s take a look at the sumo deadlift. At 5’7, most of me is back. Close. In short, both sumo and conventional deadlift variations have their place in training cycles and primarily depend upon:. 6 6. SUMO DEADLIFT. In the conventional deadlift, medial gastrocnemius activity is significantly greater. If your goal is to be strong, learn how to sumo or conventional deadlift with good technique. Sumo vs Conventional Deadlift. 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