What type of deadlift gives best results?

Best type of Deadlift?

  • Sumo deadlift

    Votes: 27 20.5%

  • Regular deadlift

    Votes: 105 79.5%
  • Total voters
    132
alan aragon said:
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"SUMMARY: Mechanical work is greater in the conventional deadlift, which suggest a higher energy expenditure. Moderate to high hip extensor, knee extensor, and ankle dorsiflexor moments are generated during the sumo deadlift, which implies moderate to high muscle activity is needed from the hip extensors, knee extensors, and ankle dorsi flexors. In contrast, moderate to high hip extensor moments and low knee flexor, knee extensor, and ankle plantar flexor moments are generated during the conventional deadlift. This implies moderate to high muscle activity from the hip extensors, and lower activity from the knee flexors & extensors and ankle plantar flexors. These kinetic differences result from technique differences. Hence, a electromyographic analysis should now be conducted to confirm muscle activity patterns. This would help trainers and therapists in prescribing the appropriate deadlift technique."

[and now for an EMG study...]

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"RESULTS: Overall EMG activity from the vastus medialis, vastus lateralis, and tibialis anterior were significantly greater in the sumo deadlift, whereas overall EMG activity from the medial gastrocnemius was significantly greater in the conventional deadlift. Compared with the no-belt condition, the belt condition produced significantly greater rectus abdominis activity and significantly less external oblique activity. For most muscles, EMG activity was significantly greater in the knee extending intervals compared with the corresponding knee flexing intervals."
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Interesting stuff allan, thanks for posting that.

Funny though, I don't think tibialis anterior or medial gastroc activity (or lack of) will be a primary factor in determining which type of DL I do! The rest was cool, researchers can just be a tad goofy sometimes.
 
CRUNCH said:
Interesting stuff allan, thanks for posting that.

Funny though, I don't think tibialis anterior or medial gastroc activity (or lack of) will be a primary factor in determining which type of DL I do! The rest was cool, researchers can just be a tad goofy sometimes.
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Hahaha goofy? I doubt the researchers have set foot in the weight room :). But yeah, they do come up with some interesting lab data.
 
Never even really tried sumo's, always did them regular stance, but I'm going to give them a shot next week and I'll see how they feel. Quick question for you guys though...When I deadlift, I always pull it from the floor, and let it come back to the floor to a complete stop before I pull the next rep. Lately in my gym I've seen a lot of people stop right before they touch the floor, I guess you can say they "barely graze" the floor with the weight before pulling back up. Is there any advantage or disadvantage to doing this?? How do you guys do them?
 
MiKeY ReSp said:
Never even really tried sumo's, always did them regular stance, but I'm going to give them a shot next week and I'll see how they feel. Quick question for you guys though...When I deadlift, I always pull it from the floor, and let it come back to the floor to a complete stop before I pull the next rep. Lately in my gym I've seen a lot of people stop right before they touch the floor, I guess you can say they "barely graze" the floor with the weight before pulling back up. Is there any advantage or disadvantage to doing this?? How do you guys do them?
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I barely let them graze the floor, and never fully set it down. I feel that this is more difficult, because when you set it down you body has a moment of rest. By not setting it on the ground, you are keeping constant tension on your muscles. I'm not sure if it really makes a difference in terms of strength / muscle gains, but I do feel it is more challenging.
 
I think it depends on your natural body leverages that determine which you can lift heavier at. The sumo deadlift is more hips, and poster chain. well the conventional deadlift works more lower back, and less hips. They both use the lower, and upper back, but the sumo is more legs. I would go with conventional if your are just interested in getting bigger, the sumo dosent work know where near as much back, and it will make your hips sore as ****. If your not a powerlifter, and looking to get the most weight, I would go with conventional. The reason being if your not competing then I wouldnt push make back to its limit, youll just have a sore back.Mark
 
BigCasino said:
I barely let them graze the floor, and never fully set it down. I feel that this is more difficult, because when you set it down you body has a moment of rest. By not setting it on the ground, you are keeping constant tension on your muscles. I'm not sure if it really makes a difference in terms of strength / muscle gains, but I do feel it is more challenging.
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Its more challenging to let it rest, than it just hitting the ground "barley" then pulling. Just like benchpressing its harder if you pause it. Youll proably think its harder to bounce them for becuase as soon as the weight touches the ground you try to be explosive, and pull. Then you get bent over, and the bar is away from your body putting, you at a leverage disadvantage, more stress on the lower back the futher the bar is from the body.Maybe your body is deferent on terms of body strengths, and weakness. but for me its harder to let them rest. Mark
 
For me, I have noticed that alternating floor deadlifts with rack deadlifts each week helps bump up my overall deadlift.....anybody else?
 
Because deadlift's are majority of a back exercise/full body exercise. Stiff leg deadlifts aren't the same thing.
 
Stiffs are for Hams; allthough I feel my rhomboids and maybe rear delts when I do these.

I do the sldl version almost strait legged, knee's bent some, and butt out, butt out allows a great stretch in the hams.
 
Conventional Deadlifters need to pull sumo as well. -- Sumo offers superior hip and posterior chain development.

Sumo Deadlifters need to pull Conventional as well. -- Conventional offers superior lower back development.

Both need to be cycled into a serious deadlifters program throughout the year.

I also agree with getting a bigger deadlift by not deadlifting...but only for the elite deadlifter. Most newer trainees or non competitive deadlifters are NOT going to benifit from not doing the deadlift.
 
I only do sumo stance deadlifts. I believe it targets the booty a bit more and it is a more comfortable position for me.
 
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