Deadlift - sumo or classic?

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-12-08

There is much written about the technique of the deadlift. Any coach of at least average qualification should be able to demonstrate and explain the nuances of this exercise. However, almost always beginners (especially those involved in powerlifting) face the question - which of the two styles to choose? There isn't definitively a winning option. World records are set in both the classic style and the sumo style. At all competitions, you will find great athletes who pull using both styles.

Classic Option

From my observations, individuals who choose the classic deadlift are generally more stocky (square, if you will). This is understandable. The sumo style requires a certain level of flexibility and mobility in the hip and knee joints. The advantages of this variation include a more natural and familiar position of the joints in the lower body and excellent development of the glute muscles. The downsides include a longer path for the barbell. As it is known from physics, work = mass * distance. With the same weight of the barbell, the work done will be greater in the classic version.

So, if you are a relatively short athlete and do not possess good flexibility, you should choose the "classic." And even though 2/3 of powerlifters pull sumo, not everyone benefits from it. For some, sumo is not the optimal choice, but rather a trend.

Sumo

The sumo deadlift technique is a purely powerlifting invention. It is used almost exclusively in this sport. This style is mainly chosen by lean and flexible athletes. They gain an advantage in distance, but this joint position is not entirely comfortable for them. As a result, issues can arise in the hip and knee joints. The glutes are less engaged, but the inner thigh muscles get activated more.

Regarding the ongoing debates about which style works the back more and which works the legs more, I believe it's not about the styles but the position of the pelvis. A higher pelvis emphasizes the back more, while a lower position emphasizes the legs more.

In general, if you are fairly flexible and not carrying extra weight, choose sumo. However, I advise all beginners to start learning the deadlift with the classic style for at least 3-4 months. Then, even if you choose sumo, it's still beneficial to do the classic style from time to time.

Conclusion

Both options for the deadlift are equally good. If you don't plan to compete in powerlifting, it's better to stick with the classic style. If you are uncertain about your choice, experiment with both styles. But don’t do it just once or twice; try it for several months. Only then will you be able to determine which feels easier and more effective for you. Good luck!