Barbell Deadlift vs Sumo Deadlift
Both are deadlifts: the bar from the floor to lockout. Conventional uses a narrow stance with hands outside the knees, sumo a wide stance with hands between the legs — and that changes who does the work.
| Barbell Deadlift | Sumo Deadlift | |
|---|---|---|
| Muscles | glutes, hamstrings, spinal erectors, traps, grip | glutes, quads, adductors, hamstrings, back |
| Equipment | Barbell | Barbell |
| Entry bar | 3/3 technique decides — start light and film a set | 3/3 technique decides — start light and film a set |
| Pick it when | Your back and hamstrings are strong, you have long arms and want strength through the whole posterior chain. | You pull with a cranky lower back, you have good hip mobility or a long torso. |
The main difference
In conventional the torso leans further over: the lower back and hamstrings work harder and the range is longer. In sumo the torso is more upright, the bar travels less, the quads and adductors work more and the lower back less. Which one feels stronger depends on your arm, leg and torso length and your hip mobility: a long torso with short arms often pulls more sumo, long arms often favour conventional.
Can you do both
You can: your main style heavy, the other as an accessory, lighter and for reps. Log them as separate exercises in the diary — they have different records and shouldn't share one chart.
In which programs
Log both in the diary — your estimated max will show which one is growing faster for you.