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Sumo Deadlift Vs. Normal Deadlift: What’s The Difference?

Sumo Deadlift Vs. Normal Deadlift

 

Our Summary And Answer: Sumo Deadlift Vs. Normal Deadlift

 

Both the sumo and normal deadlift are great exercises that can help you build strength, improve your performance, and achieve your ideal physique. However, as a result of their difference in form, they require different levels of skill and experience. The normal deadlift is suitable for lifting heavy amounts of weight and can be easily modified to suit your fitness level. What’s more, is that the normal deadlift helps you improve core strength and posture. It also increases grip strength and builds lean muscle mass. On the other hand, while the sumo deadlift can help improve your performance, it requires greater skill to perform due to its complex technique.

 

When you go to the gym, you’ll probably see people doing both sumo and normal deadlifts. But what’s the difference? And which one should you do? In this post, we’ll explain the difference between sumo and normal deadlifts, and tell you which one is best for you. Stay tuned!

 

What is The Deadlift?

The deadlift is a weightlifting exercise that involves lifting a loaded barbell or other weight off the ground. The exercise primarily targets the muscles of the back, but also works the shoulders, hips, and legs. There are two main types of deadlift: sumo and normal.

 

What is The Sumo Deadlift?

The sumo deadlift is a variation of the traditional deadlift that involves positioning your feet wider apart and gripping the bar with your hands inside your legs. This variation is said to be more efficient at targeting the muscles of the back, and it’s also said to be less stressful on the lower back.

 

Sumo Deadlift Proper Form & Execution

Now that you know the difference between sumo and normal deadlifts, let’s take a look at the proper form and execution of the sumo deadlift. Here are the key points:

 

  • Start by positioning your feet wider than shoulder-width apart, with your toes pointed outwards.

 

  • Grip the bar with your hands inside your legs, and make sure your shins touch the bar.
  • Keep your back straight, and bend forward at the hip until you’re almost parallel to the ground.

 

  • Push through your heels to lift the barbell off the ground, then rise upwards with your hips into an upright position.

 

Sumo Deadlift Main Muscle Groups Worked:

The sumo deadlift is said to be more efficient at working the muscles of your back than the normal deadlift. But which muscles does it actually work? Here are the main muscle groups that are targeted:

 

  • Glutes
  • Hamstrings
  • Back

 

How To Add Sumo Deadlift In Your Leg Routine?

One of the best ways to build muscle, lose weight, or get fit is with a well-structured leg workout. You can do the sumo deadlift one time in your workout, or you can add it as one of the exercises in your leg routine. If you want to build thick and strong legs, we definitely recommend adding the sumo deadlift to your leg workouts.

 

What is The Normal Deadlift?

The normal deadlift is the original version of the deadlift, and it involves positioning your feet shoulder-width apart and gripping the bar with your hands outside your legs. This is said to place more stress on the lower back, while also targeting the muscles of the hips and legs more than the sumo deadlift.

 

Normal Deadlift Proper Form & Execution

When doing a normal deadlift, make sure you keep your back straight and bend forward at the hips until you’re almost parallel to the ground. Then push through your heels to lift the barbell off the ground, rise upwards with your hips into an upright position, and finish by contracting your glutes tightly. Here are a few additional tips that will help you perfect your form:

 

If you have a limited range of motion in your hips, stand close to the barbell so that you’ll only have to bend until your hands are just past your knees. Also, instead of starting with the barbell on the floor, start by positioning it a few inches off the ground. This way, you won’t need to bend as far down to pick it up, which will help reduce the stress on your lower back.

 

Normal Deadlift Main Muscle Groups Worked:

The normal deadlift works the muscles of your lower back, hips, and legs. Specifically, it targets the erector spinae (muscles along the spine), glutes (buttocks), hamstrings (back of thighs), quadriceps (front of thighs), trapezius (upper back), latissimus dorsi (middle back), and rhomboids (shoulder blades).

 

How To Add Normal Deadlift In Your Leg Routine?

Just like the sumo deadlift, you can add the normal deadlift as one of the exercises in your leg routine. However, if you want to focus on building muscle and strength in your lower back, we recommend doing the normal deadlift first in your workout. This will place more stress on these muscles, which is ideal if you’re looking to improve their strength and size.

 

Benefits of Doing Sumo Deadlifts

When it comes to all the different types of deadlifts, the sumo deadlift is generally considered to be safer than the normal deadlift. However, there are still some benefits that we need to go over, including:

 

#1 - Improves Athletic Performance & Speed

While doing the sumo deadlift doesn’t improve speed as much as squats or sprints, it can still help you become more agile and athletic. This is because the sumo deadlift trains your hamstrings and glutes to work together to move explosively with power. What’s more, is that it also helps improve your core stability. Therefore, if you’re an athlete who’s looking to improve their speed for faster sprints or explosiveness for jumping and dodging, adding the sumo deadlift to your leg workout can definitely help you out.

 

#2 - Strengthens Your Hamstrings & Glutes

Another benefit of doing sumo deadlifts is that it targets your lower back muscles, which includes the hamstring and gluteus maximus. The hamstrings are located at the back of the thighs and they’re responsible for extending the hips when you run or jump. On the other hand, your glutes are anchored to your pelvis and they extend and rotate your hips. Together, your hamstrings and glutes work together to create power during activities like sprinting and jumping. This is why doing sumo deadlifts can help improve your performance during such movements.

 

#3 - Increases Testosterone & Growth Hormone Levels

When you do any type of deadlift, your testosterone and growth hormone levels will increase. This is a good thing because both of these hormones are essential for muscle growth and strength. What’s more, is that the sumo deadlift seems to stimulate these hormones to a greater degree than the normal deadlift. So, if you’re looking to build as much muscle and strength as possible, the sumo deadlift is definitely the lift for you.

 

#4 - Burns More Fat

Similar to squats, the sumo deadlift is a great exercise to help burn fat. This is because it’s a compound exercise that involves multiple muscle groups, which means that it burns more calories than exercises that only work one muscle group. What’s more, is that the sumo deadlift also helps you lose fat in your midsection, which is one of the most stubborn areas to lose weight from.

 

#5 - Reduces Lower Back Pain

Lastly, one of the biggest benefits of doing sumo deadlifts is that it reduces lower back pain. This is because the sumo deadlift places less stress on your lower back than the normal deadlift. As a result, if you’re struggling with lower back pain, doing the sumo deadlift can help you overcome this issue.

 

Benefits of Doing The Normal Deadlift

Now that you know the benefits of the sumo deadlift, let’s take a look at the benefits of doing the normal deadlift. These include:

 

#1 - Targets The Quads & Hamstrings

The normal deadlift is a great exercise to target the quads and hamstrings. This is because when you do the normal deadlift, your quads are responsible for extending your hips and knees, while your hamstrings are responsible for bending your knees. As a result, doing the normal deadlift can help you build stronger and bigger quads and hamstrings.

 

#2 - Burns More Calories

Similar to the sumo deadlift, the normal deadlift is a great exercise to help burn fat. This is because it’s a compound exercise that involves multiple muscle groups, which means that it burns more calories than exercises that only work one muscle group. What’s more, is that the normal deadlift also helps you lose fat in your midsection, which is one of the most stubborn areas to lose weight from.

 

#3 - Improves Core Strength

The normal deadlift also helps improve core strength. This is because when you do the normal deadlift, your core muscles are responsible for stabilizing your body and preventing it from swaying. As a result, doing the normal deadlift can help increase muscular strength and endurance in your abs, spinal muscles, and obliques.

 

#4 - Increases Grip Strength

Another benefit of doing the normal deadlift is that it helps increase grip strength. This is because when you do the normal deadlift, your grip muscles are responsible for holding onto the weight during the lift. As a result, doing the normal deadlift can help strengthen these muscles and improve hand health.

 

#5 - Improves Posture

The normal deadlift can also help improve posture. This is because when you do the normal deadlift, you are required to maintain a good posture throughout the entire lift. As a result, doing the normal deadlift can help improve your overall posture.

 

#6 - Lifts A Bigger Amount Of Weight In The Long Run

As you get stronger and more experienced, you will eventually be able to lift a bigger amount of weight when doing the normal deadlift. This is because once your body gets used to doing the normal deadlift, it’s capable of lifting heavier weights. As a result, you can lift bigger weights when doing the normal deadlift, which can further help you build strength and size.

 

#7 - Better For Gaining Muscle Mass

Since the normal deadlift is a compound exercise that involves multiple muscle groups, it’s also suitable for gaining muscle mass. This is especially true if you don’t have access to gym equipment or free weights. What’s more, is that due to the increased number of muscles involved in the lift, the normal deadlift also helps you burn more calories, which can help you lose weight and achieve your desired physique.

 

#8 - Suitable For All Levels

The normal deadlift is also suitable for all levels, from beginners to experienced lifters. This is because the normal deadlift can be performed using a variety of weight intensities and can be easily modified to suit your current fitness level. As a result, the normal deadlift is a great exercise to include in your weight lifting routine regardless of your experience.

 

#9 - More Stable Than The Sumo Deadlift

Since the normal deadlift doesn’t require you to spread your legs as wide, it’s also more stable than the sumo deadlift. This lessens the chance of injury during the lift and increases safety. As a result, the normal deadlift is suitable for lifting heavy amounts of weight or for athletes who are looking to improve their performance.

 

So, Which One is For You?

Based on the above benefits, it’s apparent that both the sumo and normal deadlift can be advantageous. The decision between which one to do ultimately depends on your personal preferences and fitness goals.

 

If you’re looking for an exercise that works for multiple muscle groups to burn more calories or lose weight, then the normal deadlift is suitable for you. Conversely, if you’re looking for an exercise that helps increase strength or improve posture, then the sumo deadlift is a better option.

 

At the end of the day, both exercises are great for overall fitness and should be a part of any weightlifting routine. So, whichever one you choose, make sure to stick with it and see results!

 

Final Thoughts : Sumo Deadlift Vs. Normal Deadlift

We hope this article has provided you with a better understanding of the sumo and normal deadlift. Both exercises offer unique benefits, so it’s important to select the right one for your specific fitness goals. As always, make sure to consult with a qualified health professional before starting any new exercise routine.

 

Always be sure to share this article with a friend, family member, or fellow lifter who you know can benefit from the content. If there’s anything we missed or if you have any questions/comments, feel free to let us know in the comments section below!

 

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