Hello!
My question is pretty much in the title - when would you recommend someone switching to sumo stance on a deadlift?
And I’d like to ask if you would recommend if I should switch to sumo, based on my stats and goals:
Last Friday I did my 1RM tests and I ended up PRing at S-405lbs, B-265lbs, D-485lbs (conventional), @183lbs BW, on 179cm height. I have long legs with shorter torso. Due to my slightly tight hamstrings I’m having trouble setting my lower back properly on heavier 1RM loads on a mixed grip (with straps I’m fine).
I do plan to compete at around 410 wilks (right now I’m at 350 wilks) in IPF, because we have an official ranking system in my country. 410 wilks will give me a rank of Master of Powerlifting. I’m from Ukraine, so we have this official ranking thing affiliated with the Ministry of Youth and Sport of Ukraine.
While I’m on my off-season block I’ve tried sumo on Monday, on sets of 8 and I’m slightly stronger on sumo, maybe about the same strength level not sure yet.
On sumo I can also set my back properly, because I have great mobility on everything but my hamstrings. I can also feel my quads, glutes and lower part of my lower back firing up, because I’m doing sumo for the first time.
Still, the deadlift feels so much better, to the point that I feel like I’m cheating and going to get worse upper back development, etc… Which is why I’m hesitating if I should switch.
Do you think it’s a good idea to do my next strength block using sumo stance or should I suck it up and stick to conventional?
Thank you!
A person should switch to sumo if any of the following criteria are met:
- It allows them to deadlift more productively, i.e. their form is significantly more consistent and efficient. We can call this “trainability”, though it would be difficult to know this prospectively.
- It allows them to deadlift more weight and that is important to them, e.g. a powerlifter or someone who’s adherence to training is markedly influenced by hitting new 1RMs. There’s no data suggesting people can or cannot lift more weight using one style over the other. Rather, it ends up being personal preference based on anthropometry, style, and perceptions. The muscle activation and training effect is not significantly different from conventional to sumo outside of lift-specific strength improvement. In other words, similar to how high bar and front squats recruit THE SAME amount of muscle mass (and motor units) as a low bar squat when using the same relative load, sumo deadlifts recruit about the same muscle mass (and motor units) when using the same relative load. It is interesting you note a concern for “worse” upper back development, as both forms of deadlifts aren’t really that good for upper back development from a hypertrophy sense considering the upper back musculature functions mostly isometric and the upper-back is not taken to near-failure with respect to force production during most deadlift training. Additionally, there is not a significant difference in ROM or leverage for the upper back musculature when comparing sumo to conventional anyway. I would not be concerned here.
- They are not a competitive powerlifter and would like to improve their strength (e.g. force production measured in a specific context) across a wide variety of physical domains. Alternatively, one could include trap bar deadlifts, RDL’s, or similar, but sumo deadlifts are an acceptable inclusion in a strength program as well.
- They want to.
Overall, I find the notion that the sumo deadlift is inferior to the conventional deadlift somewhat troubling.
-Jordan
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Thank you so much Jordan!
I will continue trying out sumo and see how it goes! The stigma against it is so strong - it was still sitting in the back of my head, bugging me. Even after following BBM since you started your channel.
I’ve got the idea about conventional DLs being better for upper back development from bodybuilders, I guess it was stupid to worry about it.
It would be great if you could cover this topic in a video, talking about what you just told me, I think it might help a bunch of people. Maybe talk about variations. Before making this post I’ve searched this forum, and saw you recommend doing conventional style variations on off-season/hypertrophy blocks, while going all sumo when peaking. Also would be interesting to know how variations like bent over rows transfer to sumo, etc.
In any case, you answered my question, thank you again! You’re the best!
P.S. I hope you consider adding more BBM tank tops to the store some day. 
Thats, Waz. A video might be just what the doctor ordered! (okay, that was bad LOL)
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