Pro Training Series Officially Launch! Shop Now!
·

Sumo Deadlift vs Deadlift: The Ultimate Comparison

When it comes to boosting your strength, especially in the lower body, few exercises are as effective and revered as the deadlift. Whether you are a seasoned athlete or just starting on your fitness journey, understanding the nuances between the sumo deadlift and the conventional deadlift can significantly impact your training outcomes. This comprehensive guide dives deep into the world of deadlifting to provide you with all the knowledge you need to make an informed decision on which variation is best suited for your fitness goals.

What is the Conventional Deadlift?

The conventional deadlift is a staple exercise in strength training, powerlifting, and cross-training workouts. It involves standing with your feet hip-width apart and lifting a loaded barbell off the ground to hip level before placing it back down. This variation targets the posterior chain muscles, including the hamstrings, glutes,  and quadriceps. It’s lauded for its simplicity and effectiveness in building raw strength and power.

What is the Sumo Deadlift?

On the other hand, the sumo deadlift, as its name suggests, takes inspiration from sumo wrestlers. This variation involves a wider stance with toes pointed outwards and your hands positioned inside your legs. This positioning reduces the distance the barbell has to travel, potentially allowing you to lift heavier weights. The sumo deadlift shifts more emphasis onto the quadriceps, glutes, and hamstrings, making it a great alternative for those looking to target these areas more specifically.

Key Differences Between Sumo and Conventional Deadlifts

  • Stance: The most obvious difference is the stance width, with the sumo deadlift requiring a much wider stance.
  • Muscle Engagement: Conventional deadlifts engage the posterior chain muscles more, whereas sumo deadlifts focus on the quadriceps and inner thighs.
  • Bar Path: The sumo deadlift typically has a shorter bar path due to the wider stance, which can be advantageous for lifting heavier weights.
  • Difficulty: Many find the conventional deadlift to be technically more challenging due to a more extended range of motion.

Which One Should You Choose?

Choosing between the sumo and the conventional deadlift ultimately depends on your individual body mechanics, fitness goals, and personal preferences. If your goal is to improve overall raw strength and you have a preference for engaging your posterior chain muscles more intensely, the conventional deadlift might be more up your alley. On the other hand, if you suffer from lower back issues or you’re looking to specifically strengthen your quads and inner thigh, the sumo deadlift can be a safer and more effective choice.

Benefits of Deadlifting

Regardless of the variation you choose, deadlifting offers immense benefits. It’s a compound exercise that engages multiple muscle groups, leading to better muscle coordination and improved strength for real-life activities. Deadlifting can also enhance your grip strength, improve your posture, and increase your core stability.

Tips for Safe and Effective Deadlifting

Whether you opt for the sumo or conventional technique, maintaining proper form is crucial to avoid injury and reap the benefits of the exercise. Start with lighter weights to master the technique and gradually increase the load as you become more comfortable. Always keep your back straight, engage your core, and remember to drive the movement through your legs and hips, not your back.

As we've explored the essential details, differences, and benefits of sumo deadlifts and deadlifts, it's clear that both have their unique advantages and can be a great addition to your strength training regimen. The key is to align your choice with your fitness goals, physical condition, and personal preference. By doing so, you can harness the power of deadlifting to achieve remarkable strength gains, enhance your physique, and improve your overall health and fitness level. Tailoring your workouts to include the variation that best suits your objectives can make all the difference in your training progress and results.

Back to blog

Best sellers

Major Fitness B52 All-In-One Home Gym Smith Machine Major Fitness B52 All-In-One Home Gym Smith Machine

Major Fitness B52 All-In-One Home Gym Smith Machine

5-in-1 strength training system in a single machine Supports free weight and smith machine workouts Premium cable pulley system for functional training Independent dual pulley system for multiple user workouts Heavy-Duty build for safe and steady usage
From $1,499.99
From $1,499.99
$1,499.99
Major Fitness F22 All-In-One Home Gym Power Rack Major Fitness F22 All-In-One Home Gym Power Rack

Major Fitness F22 All-In-One Home Gym Power Rack

Ultimate fusion of power and aesthetics Perfect for intermediate to advanced users Ultra-stable structure Dual independent pulley system
From $929.99
From $929.99
$929.99
Major Fitness F35 All-In-One Home Gym Wall-Mount Folding Power Rack Major Fitness F35 All-In-One Home Gym Wall-Mount Folding Power Rack

Major Fitness F35 All-In-One Home Gym Wall-Mount Folding Power Rack

Unique foldable design 4 functional systems integration 7 adjustable folding angles Double pulley system Various practical attachments included
From $949.99
From $949.99
$949.99
Major Fitness Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01 Major Fitness Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

Major Fitness Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

An Expertly Crafted Gym Bench  The PLT01 weight bench has everything fitness enthusiasts want in a workout bench. It’s easily adjustable, allowing you to do a diverse array of incline, decline, and flat exercises at different angles when you pair this bench with a weight set. It’s also made with highly durable metals and with meticulous attention paid to construction and design, so you can workout confidently knowing that this gym bench is built to last! On top of that, it has a staggeringly high weight capacity of 1300 pounds! Finally, the PLT01 adjustable weight bench is made with comfort and ergonomics in mind. Its padding is made to withstand intense wear and tear as well as sweat, and it’s built to be intuitively and easily altered. This bench with a weight set can last a lifetime and you’ll never need or want another one! Support Your Fitness Journey With Benches and Dumbbells Weight benches and dumbbells are the bread and butter of countless different exercises for virtually every part of the body. Whether you’re doing incline bench presses, decline dumbbell presses, bent over dumbbell rows, or seated curls, you’re going to need either a weight bench or dumbbells or both. Playing such a central role in so many exercise routines, Major Fitness strives to provide high-quality products that reflect that importance. That’s why we go the extra mile to make sure our benches with weight sets are built for the long haul. All of our benches and dumbbells are made with high-quality, durable materials and are designed as well as tested to make sure that they can withstand intense use!  When it comes to our commitment to quality, don’t just take our word for it! Major Fitness is committed to providing our customers top-of-the-line home gym equipment, made with durable materials and exceptional attention to detail, all for a competitive price. We take pride in our high rated customer reviews and welcome you to take a look at what our many satisfied customers have to say about our products.
$219.99
$219.99
$259.99
Major Fitness Rack Mounted Leg Extension Major Fitness Rack Mounted Leg Extension

Major Fitness Rack Mounted Leg Extension

If you want to take your leg workouts to the next level, Major Fitness’s leg extension rack attachment is the perfect addition to your home gym. You can easily affix this leg curl attachment to your Major Fitness power racks and Smith machines to get a powerful quad workout with leg extensions and a range of other exercises too! 
$389.99
$389.99
$389.99
Major Fitness Rubber Flooring Gym Mats 0.31" Thickness Major Fitness Rubber Flooring Gym Mats 0.31" Thickness

Major Fitness Rubber Flooring Gym Mats 0.31" Thickness

Material: 100% Rubber Color: black & white dots Quantity：16 pcs per box Size/Tile: 20'' x 20'' ( 1.6ft x 1.6ft ) Footprint per tile: 2.7 SQFT Tile thickness: 0.31'' (8mm) GUIDANCE:  Power Rack: 12-16 pcs Smith Machine: 16-20 pcs Weight Bench: 6-8 pcs
$316.99
$316.99
Major Fitness 4ft Olympic EZ Curl Barbell Major Fitness 4ft Olympic EZ Curl Barbell

Major Fitness 4ft Olympic EZ Curl Barbell

Ergonomic Design: A bent shaft is a characteristic of MAJOR Curl Bar (an EZ curl bar) to lessen joint stress. The cambered shape of EZ curl barbells allows for a semi-supinated grip, which reduces strain on the wrists and elbows. It has the same medium-depth knurling as the most popular multipurpose barbells from MAJOR. It has the medium-depth knurling which offers an excellent grip without causing your hands any pain.Specification: This Olympic EZ curl bar is 47.2" in length and 1.1“ in diameter. The bar's loadable sleeve length is 6.5 inches. It Weighs 20.61 pounds and holds weights up to 500 lbs.Durability: This MAJOR EZ curl bar is made of 45 gauge steel. Silver finish material is chrome and black is electrostatic coating. The precise medium-depth knurling gives this bar a grip that feels glued but is not too tough to tear your skin.For 2-inch plate: This barbell is intended for Olympic weight plates with a centre opening of 2“. The bar also has rotating sleeves, which ensures smooth lifting motions and reduces stress on your arms.Versatile: The EZ bar allows for various workouts such as preacher bicep curling, tricep extension and bent-over row. If you're hunting for a curl bar for your home gym arsenal, don't miss this one.Purchase confidently: We offer a 1-year warranty and a 35-day no-reason return policy. Don't hesitate to contact us with questions; we will respond within 12 working hours.
$119.99
$119.99
$149.99
Aluminium Pulley & Weight Stack Bundle Aluminium Pulley & Weight Stack Bundle

Aluminium Pulley & Weight Stack Bundle

Pre-orders for B52 weight stack set will ship on April 10 Every day, you push yourself to make progress and become a better version of yourself. At Major Fitness, we’re here to support that journey with the Aluminum Pulleys & Weight Stacks Bundle – a perfect upgrade to elevate your training experience. What’s New in This Bundle? • Durable Aluminum Pulleys: Enjoy smoother movements, quieter operation, and a sleek, standout look for your Major Fitness all-in-one power racks and Smith machines. • Weight Stack Set: Experience quick, hassle-free weight adjustments, allowing you to focus on your workout without interruptions. Take the next step in your fitness journey with this essential upgrade! Product Features: Aluminum Pulleys for smoother, quieter operation with a sleek design. Weight Stack Set for quick and hassle-free weight adjustments. Each of our racks comes with dedicated aluminum pulleys and weight stacks.
From $669.99
From $669.99
$669.99

Recommended

Rebuilding Together: How We’re Supporting First Responders & Communities
Raymond Cai·
Rebuilding Together: How We’re Supporting First Responders & Communities
Read more
How to Achieve Powerful, Defined Legs from Home with the Leg Press Hack Squat
Jhon Kenneth Delos Reyes·
How to Achieve Powerful, Defined Legs from Home with the Leg Press Hack Squat
Read more
The Ultimate Guide to Finding the Right Leg Press Hack Squat Machine for You
Jhon Kenneth Delos Reyes·
The Ultimate Guide to Finding the Right Leg Press Hack Squat Machine for You
Read more

Leave a comment

All comments are moderated before being published.
This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Please note, comments need to be approved before they are published.
SHOP
EXPLORE MAJOR
SUPPORT
MAJOR PROGRAM
800-276-8577

Mon - Fri: 9:00 am - 6:00 pm EST

700 Westlake Pkwy SW Ste 760
Atlanta, GA 30336

  • Amazon
  • American Express
  • Apple Pay
  • Diners Club
  • Discover
  • Google Pay
  • Mastercard
  • PayPal
  • Shop Pay
  • Venmo
  • Visa
© 2022-2025 Major Fitness. All Rights Reserved.
© 2022-2025 Major Fitness. All Rights Reserved.