Sundling 1
Review of Sumo and Conventional Deadlift Forms
Review of Sumo and Conventional Deadlift Forms: Which is Best Suited for Who Based on
Biological Standards?
Matthew Sundling
Presentation College
Sundling 2
Review of Sumo and Conventional Deadlift Forms
Abstract:
The goal of this review and study is to determine the best and most optimal stance to be
used by different people, from the top powerlifters to the common gym goer, to best produce the
results desired for the use of the deadlift. The author of this review is an avid deadlifter as well as
a powerlifter associated with a national federation. He has tried his best to not allow any bias to
come into play while both reviewing studies and conducting his own. He currently uses
conventional stance in his own training but has previously used sumo stance in his training a
well.
There are many myths surrounding the deadlift in the world of fitness, athletics, and on
the internet. Many are based on personal experience and this review aims to dispel some of said
rumors.
At the beginning of this review, the author polled members of a Facebook group named
Powerlifting motivational Chat. Within this poll study, the following responses were made and 7
of each were pulled at random to show different and randomized statistics from experienced
lifters. Lifters were asked to respond to the poll with their stance, age, height, weight, sex, and
deadlift 1RM. However, participants could exclude information at their own discretion and no
names were recorded for participants' privacy.
*Units are in the metric system. *N/A represents non provided information *The missing 4%
were from incorrectly replied poll answers.
SUMO Deadlifters= 22%
CONVENTIONAL Deadlifters= 74%
Sundling 3
Review of Sumo and Conventional Deadlift Forms
AGE/HEIGHT/WEIGHT/SEX/DEADLIFT
AGE/HEIGHT/WEIGHT/SEX/DEADLIFT
28 178cm 97kg Male 235kg
42 177.8cm 136.07kg Male 303.9kg
16 170cm 69kg Male 210kg
21 167.64cm N/A Female 82.1kg
41 167cm 99kg Male 175kg
28 180cm N/A Male 330kg
28 170.18cm 110kg Male 300kg
27 183cm 108kg Male 270kg
47 154.94cm 79.83kg Female 167.37kg
44 162.56cm N/A Female 232.69kg
26 175.26cm N/A Female 205kg
38 188cm N/A Male 233kg
19 167.64 N/A Male 210.92kg
39 165.1cm 88.45kg Male 165.56kg
Although there are limitations to this study, and the major one being the data was self-reported,
one thing that stands out about the totals is that there are higher numbers throughout the sumo
lifters numbers that were randomly selected. The other standout that also shows is that
conventional lifters hold the highest two totals. This data could be sued to help a prospective
lifter decide where they might want to be in their training and help them determine what stance
they want to train to reach certain numbers.
Sundling 4
Review of Sumo and Conventional Deadlift Forms
Introductory to the deadlift:
The deadlift is a common, but strenuous, exercise used to train the posterior support chain
in the human body, as stated by Dan Ketchum and Reviewed by Andra Picincu, CN, CPT
(Ketchum, 2022). The lift itself is used by many to help work muscles not target in many isolated
exercises, as the deadlift is a compound movement that requires multiple individual muscles and
groupings to work in sequence to move the barbell off the ground. “When performed with loads
equivalent to a 5-repetition maximum (5RM) or heavier, it is considered a good test of overall
strength. The deadlift and a number of its variations require and involve dynamic force
generation in the muscles around the ankle, knee, and hip joints and significant static and
stabilizing actions around the spine and shoulder girdle” (Ronai, 2022). The deadlift helps to
work the entire bodies strength as well as multiple muscle groups.
Muscles used in Deadlifting:
The main focus of the deadlift is to generate the most power possible within the
hamstrings and create tension to leverage the bar off of the ground. This tension is what creates
enough force to move the weight from the “starting” position to the “locked out” position.
The uses of muscles/groupings include (from bottom up):
● The feet
● The ankle
● The calves
Sundling 5
Review of Sumo and Conventional Deadlift Forms
● The knee
● The quadriceps (For flexion of knee)
● The hamstrings
● The hip abductors and adductors
● The spinal muscles
● The rotator cuffs
● The biceps/Triceps
● The traps
● The neck
With the list being so long on muscles used it can stated that the deadlift has one of the most
beneficial lifts available to lifters of all experience levels. The use of these muscles is important
in the day-to-day life of every individual, but are neglected in some because of the basis of risk
reward ratio. The use of different stances associated with deadlifting helps to mitigate that risk.
Benefits of Deadlifting:
Beyond what is stated in the opening, deadlifts present many benefits that outweigh the
negative connotations they carry. As stated by Paul Rogers, an established personal trainer, the
deadlifts can build muscle mass, boost the metabolism of the lifter, build their functional fitness,
and help to correct posture in some cases (Rogers, 2022). Many lifters see these results due to
the mass use of the muscles listed above in the form mass gain and muscular definition. Many
believe that the deadlift just has strength improvement as a marker of improvement, but muscular
definition comes hand in hand with it.
Sundling 6
Review of Sumo and Conventional Deadlift Forms
The different Styles of Deadlift:
The deadlift can be performed in many different ways. The main types of deadlifts are
Romanian, Stiff Leg, Conventional, Sumo, and Trap-bar, with deficit deadlifts being an addition
to any of the forms (Luna., Dominick, 2022). The main focus of this review is to address the
decision process between performing the deadlift with either the Conventional stance or the
Sumo stance. “The coordinated effort required to perform the deadlift, and its variations, places a
large amount of stress on the musculoskeletal system and drives adaptation. The deadlift is a
base for all other ground-based lifts (e.g., cleans, snatches, and their variations) as well as many
tactical agility tests (e.g., dummy drags, equipment lifting, patient loading, etc.). Proper
execution of the deadlift, and the ability to stabilize the trunk and spine while exerting maximal
effort is a skill that can help tactical personnel and the general population avoid injury”
(Wenning, 2014). Each form of the deadlift has one goal, to work on the strength needed for the
day-to-day activities for every individual, regardless of experience.
The first of the stances, Conventional, is conducted in a similar manner to common
actions taken on by an individual throughout their day-to-day life. “In the conventional technique
the lifter has a much narrower stance with arms passing outside the legs” (McGuigan, 1996).
This approach is most represented when initially starting training and the first form to be taught
(in most part) because of its simpler and straightforward approach. Although it is the simpler
form to teach and learn, it comes with its risks. The risk comes with the position of the trunk of
the body. With the Conventional stance, the trunk is less upright and is at more of an angle to
engage a hinging action at the hips, with the hamstrings being at a more engaged and extended
position to draw tension to lift the bar (Escamilla, 2001). The risk is Minimized through proper
form and use of cues to lift the weight in a proper ROM. Kevin Farely states that with the
Sundling 7
Review of Sumo and Conventional Deadlift Forms
Conventional stance, a strength base needs to be built up in the lower trunk, even more so, in
some cases, than in the counterpart stance (Farley, 1995).
The second stance being examined is Sumo. “In the Sumo stvle the lifter stands with feet
wide apart and grips the barbell with the arms passing between the legs” (McGuigan, 1996). This
style is mainly used by more experienced lifters, but is also applied to lifters who may have
inclinations towards deadlifting being dangerous, as they see the ROM (Range of Motion) being
less and therefore less opportunity to be injured during the lift. With data presented in an article
in Strength and Conditioning Journal “The authors report that the decrease in L4/L5 torque
during the sumo DL represents a significant safety advantage for athletes involved in strength
training” (Bird, 2010) the use of this particular stance can be seen as safer. Any stress to the back
has implicit danger, whether it comes from lifting, walking, sleeping, or simply just existing, so
taking proper steps to factor in risk is necessary when deciding which stance is more optimal for
its applications. Added to this is the statement made by Mike Dewar ``If your quads lack the
gusto to break the bar off the ground, you’re likely to compensate by changing your torso angle
or make some other unwanted adjustment. As such, the quads play a key factor in ensuring the
lift starts off on the right foot” (Dewar, 2022). Making changes in the stance that are improper
are what leads to injuries especially in Sumo.
As McGuigan states, both forms of deadlift are used in competition and in strength
training. They also both serve a purpose in both rehabilitation training and athletic performance,
which makes understanding both form purposes very important.
Practical Uses for the Deadlift in Training:
As many lifts do, deadlifts have implications inside and outside of the weight room.
Unlike squats, which has an overall application to work the legs, create stringer “quick twitch
Sundling 8
Review of Sumo and Conventional Deadlift Forms
and slow twitch” muscles, and are the counterpart to deadlifts use of the hamstrings, the deadlift
focuses on the ability to apply strength:
“The deadlift possesses several unique mechanical characteristics that can
improve functional strength and movement efficiency and thus the performance of
many different physical tasks. The mechanical characteristics of the deadlift,
include the ability to recruit significant muscle groups, at high contraction
rates.33 Also, the deadlift possesses a favorable kinetic profile that allows for
continued acceleration through a significant portion of the lift, which is vital for
power development” (Del Vecchio, 2018).
The applied ability to generate power and as Del Vecchio says, perform physical tasks, is
what sets the deadlift apart for its use in training.
Deadlifting also finds its applications in both strength training and powerlifting. The
study produced by McGuigan shows the difference in stance as it is applied to powerlifting. In
the Del Vecchio’s piece, the importance of strength training and rehabilitation.
Which Stance is Better:
With the similarities between both muscle groups used and the findings in most research,
it is hard to say one form stands out over the other. With that being said, the ultimate decision
comes down to many factors such as age, anatomical make up, and preference. The decision to
lift either Conventional or Sumo should come down to the lifter’s choice and/or the preference of
the trainer and team working with the lifter. The impact of body composition and genetic
makeup/markers does play an impact, but it is minimal in the overall scheme of deciding which
stances to perform, preferences come from the comfortability and ability of the lifter.
Sundling 9
Review of Sumo and Conventional Deadlift Forms
Analysis of Hip Rotation Pertaining to Deadlift Stance:
Different anatomical markers set up the decision on which stance is better for each
individual lifter. The importance of hip rotation in lifting is drawn to the relation it has with
lower body strength and specifically to deadlifting, the ability to drive with the lower trunk. In a
study conducted for the Journal of Clinical Biomechanics, the authors found that “Measures of
left and right side yielded significant effects for Muscle, Classification Group × Muscle,
Classification Group × Position, Muscle Group × Position, and Classification
Group × Muscle × Position” (Cibulka, 2010). This finding, which may not directly focus on
deadlift, does play a factor in the way that the hips and different offsetting conditions will affect
the choice of stance. If an individual is less likely to rotate their hips, they mind Sumo stance to
be a harder approach on deadlifting. As the study interprets its findings, “the results suggest that
difference in muscle strength of the hip rotators is dependent upon the position that the hip
rotator muscle is tested and the type of hip rotation symmetry or asymmetry present” (Cibulka,
2010). With the information provided about trunk strength being important for the deadlift, this
finding supports the stance that hip rotation is an important factor in deciding deadlift stance.
In another study done in the Journal of Strength and Conditioning Research, deadlift and
hip position is tied together in how it affects the lifter’s ability to activate hamstrings and their
ability to generate power. In the study, the participants were asked to attempt a stiff legged
deadlift (Conventional and Sumo) in 6 different hip positions, see figure 1 below.
Sundling 10
Review of Sumo and Conventional Deadlift Forms
Figure 1. Demonstrating Hip position markers for study done in study. (Kawama, 2021
The study by Kawama had findings relevant and in conjunction to the separate study
done by Cibulka. “A significant interaction of muscle × hip joint position was found for the
pooled RMS-EMG in the concentric phase (p < 0.001, partial η2 = 0.563, statistical power =
0.999 and The RMS-EMG of ST was not significantly different among IN20, NT, EX20, and
EX40 (p = 0.051, partial η2 = 0.179, statistical power = 0.634). The RMS-EMG of SM was
significantly higher in IN20 than that in EX40 (p = 0.004, 95% CI: 1.2–7.3, d = 0.407, difference
= 4.3%).” (Kawama, 2021). What these findings state is that the activation of the hamstrings
varied across the different rotational positions, but the numbers themselves are very minor in the
overall difference between stances. However, this data does present a justifiable difference that if
a lifter uses a narrower stance, there will be a higher activation and output in the hamstrings due
to hip position and rotation.
The study continues with data pertinent to the adductors/abductors. “ Although no
significant interaction of muscle × hip joint position was found for the pooled RMS-EMG in the
concentric phase (p = 0.792, partial η2 = 0.031, statistical power = 0.140), there was a significant
main effect of hip joint position (p = 0.001, partial η2 = 0.434, statistical power = 0.972). The
Sundling 11
Review of Sumo and Conventional Deadlift Forms
post hoc analysis showed that the RMS-EMG in ABD was significantly higher than that in NT
for BFlh (p = 0.015, 95% CI: 0.9–8.4, d = 0.320, difference = 4.6%), ST (p = 0.047, 95% CI:
0.0–7.5, d = 0.444, difference = 3.8%), and SM (p = 0.005, 95% CI: 1.2–6.6, d = 0.367,
difference = 3.9%)” (Kawama, 2021). This data presents a lot of information and that data sets
out that Sumo style deadlifts produce more force through the adductors/abductors by having a
more defined rotation of the hips and lover trunk.
Finally, the study touches on adduction/abductions one more time stating “There was no
significant interaction of muscle × hip joint position (p = 0.650, partial η2 = 0.046, statistical
power = 0.191) or significant main effect of hip joint position (p = 0.672, partial η2 = 0.030,
statistical power = 0.1080 for the pooled RMS-EMG in the eccentric phase” (Kawama, 2021).
The overall consensus of the study is that hip rotation creates stronger use on the
abductors/adductors when the stance is closer to or at the Sumo style width. The narrower the
stance, the more draw on the hamstrings is produced.
As stated in article by Christopher Hole, “During heavy lifting or just squatting in general
the knees can collapse in – it’s a pretty common problem if you’re fatiguing yourself by doing
too many reps or adding too much weight. Strengthening the muscles of the hip, though, can
prevent this from happening. Without adequate control in that area we can’t maintain function
through the hip and the muscles can pull us into the wrong position” (Hole, 2022). This
importance of hip rotation and control is what drives the knees and the lower trunk as a whole to
be able to drive the weight up off of the ground. His statement does present the introduction of
squatting into the frame of analysis, but this is common practice in training sciences and
research, as the two lifts work in complementary fashion to one another.
Sundling 12
Review of Sumo and Conventional Deadlift Forms
What all of this data and input says to a lifter looking at deciding what the most optimal
stance would be is that if the lifter has weaker hamstrings or less ability to create activation in
them, they should use the Sumo style approach to create the proper leverage needed to lift the bar
effectively. The study also presents the notion that placing a more external rotation and a
medium level abduction stage will create more power to lift the bar. The conjunction of the study
and Holes statement about training gives a better insight into how the difference in hip control
and strength will benefit the lifters, and that this same information can better help a lifter choose
their proper stance to program.
How Hip Strength Impacts Deadlift:
Hip strength is at the core of deadlifting principles. The lower trunk is mainly supported
by the pelvis and most of the posterior chain connects to the hips in some fashion. As stated by
Vidar Andersen “Strong and powerful hip extensor muscles are essential for sport performance,
activities of daily living, and injury prevention” (Andersen, 2018).
In Andersen's study, the importance of hip strength is tested. The study shares the results
as:
“…the biceps femoris activation was 28% higher in the barbell deadlift compared
with the hex bar deadlift (p < 0.001) and 20% higher in the barbell deadlift
compared with the hip thrust (p = 0.005)… The biceps femoris activation was
higher in the lower part of the movement for the barbell deadlift compared with
the hip thrust (48%, p < 0.001) and for the hex bar deadlift compared with the hip
thrust (26%, p = 0.049). Furthermore, the biceps femoris activation in the upper
part of the movement was 39% higher for the barbell deadlift compared with the
hex bar deadlift (p = 0.001) and 34% higher for the hip thrust compared with the
Sundling 13
Review of Sumo and Conventional Deadlift Forms
hex bar deadlift (p = 0.002)… There were similar lifting times for the exercises:
barbell deadlift: 2.28 ± 0.91 seconds, hex bar deadlift: 1.98 ± 0.59 seconds, hip
thrust: 2.02 ± 0.55 seconds” (Andersen, 2018)
What this data represents is the ability to have more activation using barbell deadlift, in
the case of this review, the Sumo and Conventional forms, than using other types of hip
strengthening exercises. With that being stated, Conventional and Sumo deadlifts have different
outputs for strength values, but they also create better activation than their hex bar counterparts.
Factor Played by Load differences in Deadlift Forms:
In a study done for the Journal of Strength and Conditioning Research one of the main
focuses of measurement was the average concentric velocity. The study tested both Conventional
deadlift (CV) and Sumo deadlift (SD) while also testing back squat and front squat. In Figure 2
below, the results are shown in both lifts with their ACVs being the main focus of testing of
Sundling 14
Review of Sumo and Conventional Deadlift Forms
power generated, as this pertains to the lifting of the ground.
Figure 2 from “Kinematic Differences Between the Front and Back Squat and Conventional and
Sumo Deadlift” regarding the different outputs for lifters tested for CD and SD values.
The numbers presented in Figure 2 show that over the different forms of load based on
single rep maxes and the diminishing percentages, that higher valued ACVs occurred at lower
ranged loaded reps and at higher range loaded reps the numbers began to fall. The data
represents this same change across both the SD and the CD. Furthermore, the impact of change
occurred more for Sumo lifters from the 30%-80% than the Conventional lifters, but as the
percentages increased past that range, to the 80%-100% range, the Conventional lifters began to
Sundling 15
Review of Sumo and Conventional Deadlift Forms
see a more significant loss in ACV. What this data represents is that as the load is increased
higher and higher, the speed in which a lifter can correctly drive the bar off of the ground begins
to decrease more and more. For the Sumo lifters, they begin to see the benefits of their form
through the higher loads as they can lifter with “more ease” versus the Conventional lifters. As
the author states about their findings, “Greater LD was observed for the CD compared with the
SD at all loads. Greater ACV was observed at some submaximal loads (40–49%, 70–79%, and
80–89% 1RM) for the CD compared with the SD” (Kasovic, 2019)
In another study done on velocity by Ricardo Morán-Navarro, the results narrowed down
the proper load specific to deadlift to produce the most velocity without the limitations of
deadlift stance. “The load that maximized the power output was identified at ∼60% 1RM. In
contrast to what was observed in velocity, power outcomes showed poor predictive capacity to
estimate %1RM. Hence, the use of velocity-based equations is advisable to monitor athletes’
performance and adjust the training load in the deadlift exercise” (Morán-Navarro, 2020). The
combination of the findings in the study by Kasovic, the load of deadlifting will help in
determining which stance is better suited for an individual lifter based on the amount they are
able to lift at a certain velocity in each stance.
For a separate study done by Justin Blantik, the approach of finding load was done
through peak power produced. As the authors state “The purpose of this investigation was to
examine how load would affect peak power (PP) of the bar, body and system (bar + body) during
the deadlift” (Blantik, 2014). In the Figure 3 below, the data shows inverse data as the studies
mentioned before, with power being directly opposite of the ACV put out in a deadlift.
Sundling 16
Review of Sumo and Conventional Deadlift Forms
Figure 3 from “Effect of Load on Peak Power of the Bar, Body and System during the Deadlift”
(Blantik, 2014)
The study also presents the same correlation between load and ACV through another set
of data, as shown below in figure 4.
Figure 4 from “Effect of Load on Peak Power of the Bar, Body and System during the Deadlift”
(Blantik, 2014).
Sundling 17
Review of Sumo and Conventional Deadlift Forms
This data reinforces the idea that with higher weight loaded on the bar, the less velocity a
lifter will have, meaning more time under tension. If this is too uncomfortable for a lifter, their
best option in their scenario would be to reduce the ROM, by implementing Sumo stance,
however, the tests themselves do not specify if Sumo or Conventional is best suited for deadlifts.
The general consensus for these studies is that the biggest impact on deadlift training is
the load and velocity and optimizing that load velocity relationship comes through the deadlift
stance and comfortability of the lifter in that stance.
Impact of Race and Its Impact on Body Composition:
Although race itself does not play a large impact on the decision made for deadlifting
stance, there is an impact it plays on anthropometric details in the lifters that are engaging in the
deadlift in their programs.
In a study done on the comparison of body composition between white adult Americans
versus black Americans, authors set out to find the difference in “normative aging, black and
white participants are highly educated with similar, non-impoverished income levels, offering a
unique opportunity to assess racial differences in performance in the absence of socioeconomic
burden” (Schaffer, 2020). This study does not specifically reference the impact played on
deadlifts, but rather it analyzes the overall performance and anthropometrics of the average
individual under its parameters. The study does present ideas that help paint a better picture for
what may influence someone on their stance based on genetic/ethnic presets. Two of the main
focuses of the study were body composition and specific strength.
The study states it determined body composition by “Body composition was assessed via
whole-body dual-energy x-ray absorptiometry scans using a Prodigy scanner and software.
Measures assessed included appendicular lean mass (ALM; kg) and percent fat mass. ALM is the
Sundling 18
Review of Sumo and Conventional Deadlift Forms
sum of lean mass from the left and right arms and legs, excluding bone mineral content. Percent
fat mass was calculated as the total body fat mass divided by total body weight. In addition, total
body weight (kg) was measured on a scale. BMI was calculated as measured total body weight
divided by measured height squared (kg/m2). These body composition measures have been used
in the BLSA and many other studies and are associated with physical performance. A study that
assessed intraobserver reproducibility of dual-energy x-ray absorptiometry in younger adults
reported high reproducibility for lean mass and fat mass measures (Intraclass correlation (ICC) >
0.992) (Schaffer, 20220. What this determines in relation to the importance of composition on
deadlift is that body fat, lean mass, and BMI all are impactful on the composition of the body,
and may or may not have adverse effects on a lifter's ability to lift either Sumo or Conventional.
For the specific strength, the study stated its form of measurement as “Specific strength is
frequently defined as a ratio of strength to lean mass. For this analysis, we used two measures of
specific strength, quadricep peak torque at 30°/s divided by thigh cross-sectional area normalized
by height squared (Quad30/TCSAht2) and grip strength divided by ALM adjusted for BMI
(Grip/ALMBMI) . Quadricep peak torque was measured as the maximum of three trials of
concentric knee extension strength at an angular velocity of 30°/s using the Kin-Com isokinetic
dynamometer… The second measure, Grip/ALMBMI, is an alternate measure of specific
strength, reflecting body composition adjusted muscle strength… Grip strength (kg) was
measured via a Jamar hydraulic hand dynamometer. The maximum of three trials for either hand
was used” (Schaffer, 20200. What this study does correlate to when it comes to deadlift stance
and race is whether or not a genetic difference in body mass overall strength may impact the use
of lower extremities, lower trunk, to find whether or not Sumo or Conventional fits the lifter
more appropriately.
Sundling 19
Review of Sumo and Conventional Deadlift Forms
The results from this study did present results that may show a correlation to a benefit for
black/African Americans, and more specifically the men of that race versus white adults. As
stated by Jesse Belden for glyphhistory.com, “Because force produced by the muscles should be
directly related to the weight that can be lifted, we should expect that the total weight lifted WT
scale with lifter mass to the 2/3 power” (Belden, 2019). This correlation between body mass and
ability to lift heavier comes into play with the study done by Schaffer by showing that a higher
weight held by African-Americans should lead to the ability to lift higher weight. That combined
with the study from Kasovic and Morán-Navarro should show an African-American should
prefer to use the Sumo stance in order to have more output and generate more ACV on their
deadlift.
Since this study is not directly related to the use of deadlift stance, the data and results are
simply correlational and up to speculation. What is true in regards to stance is that it comes down
to what someone is comfortable with and what their body can perform to its best ability. Id
genetic markers and dispositions affect that comfortability and power generating ability, then
race will play an impacting role on stance. This is an area of very minor research and could
change in years to come as the difference in deadlift stances and races of participants in studies
becomes more sought out.
Gender and its Role in Deadlift Stance Choice:
At any given time in a gym setting, there will be a ratio of men to women. In training
settings this stands true. As of 2020, that ratio is 50.5% of gym goers being women (IHRSA,
2020). This number represents the possibility for more women to participate in weightlifting, and
more specifically, the deadlift. As so, the use of different forms in deadlift and the impact of
gender is even more precedent.
Sundling 20
Review of Sumo and Conventional Deadlift Forms
A study on a mix of men and women performing the Conventional deadlift, represented
by CDL in the study, gave insight onto power generation. The study states:
“A significant main effect for load and sex was observed for average power
output. However, no significant interaction was observed. When collapsed by sex,
average power output was greatest at 60% 1-RM, with no difference observed
between 30% and 90% 1-RM. Post hoc analysis on the main effect of sex
demonstrated that men produced greater average power (698 ± 36 W) than
women (336 ± 36 W; p = 0.001; ES = 3.36, Large) when collapsed across all
loads. A significant load by sex interaction was observed in peak power (p =
0.016), average (p = 0.002), and peak (p = 0.001) velocity. Men produced
significantly higher peak power output across all loads (p < 0.001; ES = 3.49,
Large). Both men and women produced the highest peak power output at 60%
1-RM, with no difference between 30% and 90% 1-RM. Average velocity
declined with the increase in load in both men and women with a higher average
velocity observed at 30% 1-RM in men (p < 0.001; ES = 2.16, Large). Peak
velocity declined in both men and women in a similar manner to average velocity
with increasing loads. However, peak velocity was higher at both 30% (p = 0.002;
ES = 1.80, Large) and 60% 1-RM (p = 0.052; ES = 0.94, Large) in men”(Jones,
2016).
With data such as that presented in this study, in conjunction to Kasovics study, the idea can be
presented that genders role in deadlifting might come in the form of women being weaker in
deadlifting then men. However with the understanding that genetic differences between body
mass between men and women, as stated by K M Flegal in a comparative study, “The range of
BMI values that included 90% of healthy men and women was approximately 19.5-30 kg/m2 for
men and 18-30 kg/m2 for women, with median values of approximately 24.5 kg/m2 for men and
21.5 kg/m2 for women” (Flegal, 2006), there will be different numbers relative to mass, as the
earlier study stated “Mass moves mass.”
The average deadlift record across 11 weight classes in the USAPL, the leading
powerlifting federation in the USA, and affiliate to the IPF, comes to 223 kilograms, or 491.631
pounds (USPAL.com, 2022). This number helps to reinforce the idea that deadlift stance is a
Sundling 21
Review of Sumo and Conventional Deadlift Forms
preference with lifters as many men and women across lifting federations and gym goers use
both stances to lift the heaviest weight possible.
In a separate study conducted to “quantify the spinal alignment in the upper
(thoracolumbar, T11-L2) and lower (lumbopelvic, L2-S2) lumbar spine during the deadlift
exercise in male and female lifters” (Bengtsson, 2022), gender showed another correlational
result for deadlifts. The authors stating the findings in a way that deems men and women on a
more similar plane for the exercise, “Men and women adjust their spinal alignment in all three
planes of movement when performing a deadlift and men seem to make greater adjustments from
their standing habitual posture to start position in the sagittal plane” (Bengtsson, 2022). This
similarity in deadlift posture and position of spine gives the notion that deadlift form isn’t
necessarily different for the different genders, as they would just need to find the stance that is
best suited to their comfort to find good form in their spine.
Impact of height
Another determining factor when it comes to deadlift stance is that of height, as it plays
one of the biggest roles out of all genetic and biological markers for the lifter.
In a study produced by Michael Hales, PhD, he states “A common statement that
regularly circulates throughout the powerlifting community is ‘great deadlifters are born-not
made.’ So, it is not uncommon for athletes to blame a less than optimum deadlift on poor
genetics. This mind-set could certainly play a role in preventing competitors from striving to
reach their peak in muscular strength” (Hales, 2010). The goal of the study was to determine
what impact height truly plays on the overall output of powerlifters competing in the deadlift. One
of the key takeaways from his findings was that of anatomical and height impacts on deadlift
choice. He states “Many anatomical and physiological parameters, such as segmental lengths
Sundling 22
Review of Sumo and Conventional Deadlift Forms
and muscle fiber composition and number, are extremely difficult or impossible to alter.
However, each lifter does have the ability to explore different lifting styles and implement a
training program to accentuate their physiological and biomechanical characteristics” (Hale,
2010).
Hales’ point made is at the heart of this review, that biological markers play a role in
deadlift stance, but ultimately, it comes down to the overall comfortability and ability of the lifter
using each stance. If someone finds Sumo more comfortable, they should use it and vice versa.
He closes with “Through years of proper resistance training, the body will be capable of
producing a more coordinated, synchronized, and possibly reordered muscle fiber firing pattern,
which could contribute to maximizing muscle force production” (hales, 2010). Thus, reinforcing
the idea that either stance is optimal for an individual regardless of certain markers.
Conclusion:
For deadlifting, there are not many forms of exercises that can mimic the results seen in
its applications. From powerlifters to the average gym goer both styles can be implemented
outside of their biological markers. Stated in an article by Timothy Piper, both styles can be
used, but one can be overlooked by some lifters (Piper, 2001).
Training correctly is simply what it comes down to in determining stance. As presented in
the NSCA Basics of Strength and Conditioning Manual “Training adaptations for an individual
will occur specifically to the muscle groups trained, the intensity of the exercise, the metabolic
demands of the exercise, and/or specific movements and activities. In an attempt to perfect a
specific skill or activity, you must perform that skill or activity with proper body mechanics to
have correct technique” (Sands, 2012). This information serves well for the guide of new lifters
and coaches.
Sundling 23
Review of Sumo and Conventional Deadlift Forms
With the correct form, comes the load bearing ability and accurate judging of what 1RMs
will be. As Dave LeSuer concludes about his findings, using correct form to complete fatigue
sets of work will lead to better and more accurately loaded lifts, regardless of exercise, but
especially for deadlifts (LeSuer, 1997). Also leading any lifter of any experience to be able to
adjust their stance to better suit this correlation of reps, form, and load.
Additionally, the idea of comfortability plays its role, but that is based off the body’s
composition. “The primary way that you want to decide whether to choose conventional or sumo
deadlifting is based on which style you feel the ‘most comfortable’. The reason why you’ll feel
more or less comfortable in one style over another is largely determined by the structure of your
hip” (Silverberg, 2019). Hip rotation and position plays its role, and the lifter's opinion on that
feeling is impacted by that in their decision on stances.
The correlation between weight and height also would have to be
considered for lifters deciding their stance. Powerlifting coach Norma Cheungs
position states this best: “There is an ideal deadlift stance width for your size, but
there is not a formula to predict it. At the end of the day, it will require some trial
and error when adjusting your stance or figuring out your stance.
Choosing your best deadlift stance width is important but it is also
important that good and safe technique is maintained as well.
For younger or newer lifters, you will need to remember that as you go up
in body weight, your deadlift stance width may increase too. Adjusting your
deadlift stance width will require training to be somewhat submaximal so your
technique can adapt to changes in technique” (Cheung, 2021).
Understanding one's composition plays a role in their decision, but comfort, consistency,
and training is what trumps all else in the final stages of developing a use of either Conventional
or Sumo deadlift stance.
Sundling 24
Review of Sumo and Conventional Deadlift Forms
With all the data presented, one point that has to be addressed is what role does this
play in both coaching and injury prevention. In a study by Chelsey Lawson, the statement is
made that optimum can not always be presented by numbers by force (Lawson, 2021). So
training under this information is not going to give coaches an accurate picture at what to do
with their trainees. However, in a separate article by Bengtsson, pain management and form
correction are important to deal with training a lifter and deciding their stance” (Bengtsson,
2018). Coaching may not come down to a perfect science, but the longevity and safety of the
lifter is clearly the most optimal advice for coaches to better train their athletes.
So, if the data presents one clear, definitive fact about Sumo versus Conventional stance
deadlifts, it is that the lifter must decide what they feel they have the ability to do, and what they
can possibly load with proper weight and force, according to their biological and anthropometric
composition. From there it is all personal preference.
Bibliography
1Faculty of Health and Sports Science. (n.d.). Effect of hip joint position on electromyographic
activity... : The Journal of Strength & Conditioning Research. LWW. Retrieved November
27, 2022, from
https://journals.lww.com/nsca-jscr/Fulltext/2021/02001/Effect_of_Hip_Joint_Position_on_
Electromyographic.6.aspx
1Faculty of Teacher Education and Sport. (n.d.). Electromyographic comparison of barbell
deadlift, hex bar... : The Journal of Strength & Conditioning Research. LWW. Retrieved
November 27, 2022, from
Sundling 25
Review of Sumo and Conventional Deadlift Forms
https://journals.lww.com/nsca-jscr/fulltext/2018/03000/Electromyographic_Comparison_of
_Barbell_Deadlift,.1.aspx
Andre, L. (2022, November 6). 87 Gym Membership Statistics You Must Learn: 2022 cost,
demographics, and market share. Financesonline.com. Retrieved November 27, 2022,
from
https://financesonline.com/gym-membership-statistics/#:~:text=More%20than%20half%E
2%80%9450.5%25%E2%80%94,classes%20versus%2010%25%20of%20men.
Basics of strength and Conditioning Manual. National Strength and Conditioning Association
(NSCA). (n.d.). Retrieved November 27, 2022, from
https://www.nsca.com/education/tools-and-resources/basics-of-strength-and-conditioningmanual/
Belden, J. (2019, June 4). How mass moves mass in weightlifting. GLYPH. Retrieved November
27, 2022, from
http://www.glyphstory.com/2019/05/29/how-mass-moves-mass-in-weightlifting/#:~:text=
As%20the%20lifter%20mass%20becomes,one%2Dfor%2Done%20return.
Bengtsson, V., Aasa, U., Öhberg, F., & Berglund, L. (2022, November 8). Thoracolumbar and
Lumbopelvic spinal alignment during the deadlift exercise: A comparison between men
and women. DIVA. Retrieved November 27, 2022, from
https://www.diva-portal.org/smash/record.jsf?pid=diva2%3A1709260&dswid=-1216
Blatnik, J. A., Goodman, C. L., Capps, C. R., Awelewa, O. O., Triplett, T. N., Erickson, T. M., &
McBride, J. M. (2014, September 1). Effect of load on peak power of the bar, body and
system during the deadlift. Journal of sports science & medicine. Retrieved November 27,
2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4126285/
Cheung, N. (2022, May 12). Choosing the best deadlift stance width for your size.
PowerliftingTechnique.com. Retrieved November 27, 2022, from
https://powerliftingtechnique.com/deadlift-stance-width/
Chiles Shaffer, N., Simonsick, E. M., Thorpe, R. J., & Studenski, S. A. (2020, March 9). The
roles of body composition and specific strength in the relationship between race and
physical performance in older adults. The journals of gerontology. Series A, Biological
sciences and medical sciences. Retrieved November 27, 2022, from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7062232/
Cholewa, J. M., Atalag, O., Zinchenko, A., Johnson, K., & Henselmans, M. (2019, August 1).
Anthropometrical determinants of deadlift variant performance. Journal of sports science
& medicine. Retrieved November 27, 2022, from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683626/
Cibulka, M., Strube, M., Meier, D., Selsor, M., Wheatley, C., Wilson, N. G., & Irrgang, J. (1970,
January 1). Symmetrical and asymmetrical hip rotation and its relationship to hip rotator
muscle strength.: Semantic scholar. Science Direct/Clinical Biomechanics. Retrieved
November 27, 2022, from
https://www.semanticscholar.org/paper/Symmetrical-and-asymmetrical-hip-rotation-and-its
-Cibulka-Strube/a946b145e7998ef3e7e310d91a2091d0ffad2408
Computing, S. of. (n.d.). Analysis of USA Powerlifting Federation Data from January... : The
Journal of Strength & Conditioning Research. LWW. Retrieved November 27, 2022, from
https://journals.lww.com/nsca-jscr/Fulltext/2018/07000/Analysis_of_USA_Powerlifting_F
ederation_Data_From.6.aspx
Sundling 26
Review of Sumo and Conventional Deadlift Forms
Departments of 1Community Medicine and Rehabilitation. (n.d.). Which patients with low back
pain benefit from deadlift... : The Journal of Strength & Conditioning Research. LWW.
Retrieved November 27, 2022, from
https://journals.lww.com/nsca-jscr/Fulltext/2015/07000/Which_Patients_With_Low_Back_
Pain_Benefit_From.6.aspx
Dewar, M. (2022, May 9). Sumo deadlift - proper form, muscles worked, and benefits. BarBend.
Retrieved November 27, 2022, from https://barbend.com/sumo-deadlift/
Escamilla RF;Francisco AC;Kayes AV;Speer KP;Moorman CT; (n.d.). An electromyographic
analysis of sumo and conventional style deadlifts. Medicine and science in sports and
exercise. Retrieved November 27, 2022, from https://pubmed.ncbi.nlm.nih.gov/11932579/
Farley, K. (n.d.). Analysis of the Conventional Deadlift. Retrieved November 28, 2022, from
https://paulogentil.com/pdf/K16.pdf
Health, 1D. of. (n.d.). Kinematic analysis of the powerlifting style squat and the... : The Journal
of Strength & Conditioning Research. LWW. Retrieved November 27, 2022, from
https://journals.lww.com/nsca-jscr/Fulltext/2009/12000/Kinematic_Analysis_of_the_Powe
rlifting_Style_Squat.21.aspx
Health, D. of. (n.d.). Improving the deadlift: Understanding biomechanical... : Strength &
Conditioning Journal. LWW. Retrieved November 27, 2022, from
https://journals.lww.com/nsca-scj/fulltext/2010/08000/improving_the_deadlift__understan
ding.4.aspx
Jones, M. T., Jagim, A. R., Haff, G. G., Carr, P. J., Martin, J., & Oliver, J. M. (2016, August 5).
Greater strength drives difference in power between sexes in the conventional deadlift
exercise. MDPI. Retrieved November 27, 2022, from
https://www.mdpi.com/2075-4663/4/3/43
Laboratories, 1E. and S. S. (n.d.). Exploring the deadlift : Strength & Conditioning Journal.
LWW. Retrieved November 27, 2022, from
https://journals.lww.com/nsca-scj/Fulltext/2010/04000/Exploring_the_Deadlift.4.aspx
Lake, J., Duncan, F., Jackson, M., & Naworynsky, D. (2017, October 24). Effect of a hexagonal
barbell on the mechanical demand of deadlift performance. MDPI. Retrieved November
27, 2022, from https://www.mdpi.com/2075-4663/5/4/82
Lawson, C, Mundy, P, Lyons, M & Duncan, MJ 2021, 'Optimal Loading for Force Production in
the Straight Bar Deadlift: Force-Time Characteristics in Strength-Trained Adults', Journal
of Strength and Conditioning Research, vol. 35, no. 6, pp. 1636-1641.
https://dx.doi.org/10.1519/JSC.0000000000002942
LeSuer, D. A. (1997). The Accuracy of Predication Equations for Estimating 1-Rm Performance
in the Bench Press, Squat, and Deadlift. Retrieved November 28, 2022, from
https://paulogentil.com/pdf/The%20Effect%20of%20Abdominal%20Exercise%20on%20A
bdominal%20Fat.pdf
Lifting database. (n.d.). Retrieved November 27, 2022, from
http://usapl.liftingdatabase.com/records-default?priority=0&recordtypeid=120545&categor
yid=&weightclassid=
Load-velocity relationship of the deadlift exercise. Taylor & Francis. (n.d.). Retrieved November
27, 2022, from
https://www.tandfonline.com/doi/full/10.1080/17461391.2020.1785017?scroll=top&needA
ccess=true
Sundling 27
Review of Sumo and Conventional Deadlift Forms
Luna, D. (2022, November 9). Muscles used to deadlift: 5 main muscle groups. Inspire US.
Retrieved November 27, 2022, from
https://www.inspireusafoundation.org/deadlift-muscles/
Martín-Fuentes, I., Oliva-Lozano, J. M., & Muyor, J. M. (2020, February 27).
Electromyographic activity in deadlift exercise and its variants. A systematic review. PloS
one. Retrieved November 27, 2022, from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7046193/
Matthew R. Wenning, M. S. (2014, April 1). The deadlift and its application to overall
performance. National Strength and Conditioning Association (NSCA). Retrieved
November 27, 2022, from
https://www.nsca.com/education/articles/tsac-report/the-deadlift-and-its-application-to-ove
rall-performance/
Michael W. Krzyzewski Human Performance Laboratory. (n.d.). A three-dimensional
biomechanical analysis of SUMO and... : Medicine & Science in Sports & Exercise. LWW.
Retrieved November 27, 2022, from
https://journals.lww.com/acsm-msse/Fulltext/2000/07000/A_three_dimensional_biomecha
nical_analysis_of_sumo.13.aspx
Narrative review of injuries in powerlifting with special reference to ... (n.d.). Retrieved
November 28, 2022, from
https://bmjopensem.bmj.com/content/bmjosem/4/1/e000382.full.pdf
Performance360. (2022, February 21). Conventional or sumo deadlift?: Performance360.
Performance360 | Strength & Conditioning Gym. Retrieved November 27, 2022, from
https://perform-360.com/conventional-sumo-deadlift/
Physical Education Department Western Illinois University. (n.d.). Variations of the deadlift :
Strength & Conditioning Journal. LWW. Retrieved November 27, 2022, from
https://journals.lww.com/nsca-scj/Citation/2001/06000/Variations_of_the_Deadlift.13.asp
Rogers, P. (2022, July 29). How to do a deadlift: Proper form, variations, and common mistakes.
Verywell Fit. Retrieved November 27, 2022, from
https://www.verywellfit.com/how-to-do-the-deadlift-3498608
Ronai, P. (n.d.). The deadlift : ACSM's Health & Fitness Journal. LWW. Retrieved November
27, 2022, from
https://journals.lww.com/acsm-healthfitness/Fulltext/2020/03000/The_Deadlift.9.aspx
School of Health and Human Sciences. (n.d.). Shod vs. barefoot effects on force and power
development... : The Journal of Strength & Conditioning Research. LWW. Retrieved
November 27, 2022, from
https://journals.lww.com/nsca-jscr/Fulltext/2018/06000/Shod_vs__Barefoot_Effects_on_F
orce_and_Power.5.aspx
Science, 1D. of E. (n.d.). Kinematic differences between the front and back squat and... : The
Journal of Strength & Conditioning Research. LWW. Retrieved November 27, 2022, from
https://journals.lww.com/nsca-jscr/Fulltext/2019/12000/Kinematic_Differences_Between_t
he_Front_and_Back.2.aspx
Silverberg, A. (2022, May 12). Conventional vs. Sumo Deadlift: Which one should you do?
PowerliftingTechnique.com. Retrieved November 27, 2022, from
https://powerliftingtechnique.com/conventional-vs-sumo-deadlift/
Sundling 28
Review of Sumo and Conventional Deadlift Forms
Why is hip mobility important for squats and deadlifts? Christopher Hole Training. (n.d.).
Retrieved November 27, 2022, from
https://www.christopherholetraining.com/blog/importance-hip-mobility#:~:text=Hip%20m
obility%20helps%20control%20what,though%2C%20can%20prevent%20this%20happeni
ng.