29 Mar Choosing the Right Deadlift: Sumo vs. Conventional
Article Rundown
- Sumo vs conventional deadlift
- Which is better for your build?
- Which is better for your lower back?
- Understanding how hip anatomy plays a role
Choosing the Right Deadlift: Sumo vs. Conventional
When it comes to deadlifting—whether Sumo or conventional—there’s no one-size-fits-all approach. Your decision should come down to your personal strengths, weaknesses, body type, and injury history—not what your training partner does or what you see trending on social media.
Know Your Build
Before choosing a stance, take an honest look at your unique structure. Some lifters are naturally built to pull Sumo. Others, not so much. The same goes for conventional. And unfortunately, there are lifters out there—many of whom I work with regularly—who shouldn’t be deadlifting from the floor at all.
If you’ve got a history of disc herniations, endplate damage, or general movement issues under load, pulling from the floor might not be the right choice for you. That doesn’t mean deadlifting is inherently dangerous, but it is a lift that’s commonly associated with back injuries—especially when form is off or lifters are using the wrong stance for their body.
Why Does Sumo Feel Better on the Back?
A common question I get is, “Why does Sumo deadlifting not hurt my back, but conventional does?” The answer usually depends on the type of back injury you’re dealing with.
Generally, Sumo deadlifting places less stress on the lumbar spine, especially off the floor. That’s because the hips are lower, the range of motion is shorter, and the torso remains more upright throughout the lift. In contrast, conventional deadlifting tends to be more demanding on the lower back due to a higher hip position and greater range of motion.
Louie Simmons once said that a Sumo deadlift should never be missed at lockout—only off the floor. While I don’t completely agree with that, it makes sense. If you’re breaking form early in the lift, that’s usually where things go wrong. A technically sound Sumo pull should allow you to finish strong. The same could be said about conventional deadlift as well.
Hip Anatomy Matters
One of the biggest factors in choosing your deadlift stance is your hip anatomy. If you’ve read my book Gift of Injury or Ultimate Back Fitness and Performance by Dr. Stuart McGill, you’ve seen the hip scour test. If your hips are deep—meaning your femur doesn’t move well into flexion without causing your pelvis to shift—you may not be able to get into a good Sumo position. On the flip side, if you’ve got shallow hips and can bring your knee up high without restriction, Sumo might be a perfect fit.
It’s not about tight muscles—it’s about bone structure. Olympic lifters, for example, often have shallow hips and great mobility, allowing them to squat deep and pull from the floor with ease. But if you’ve got deep hips, trying to mimic that form could cause hip impingement or worse.
Sumo Isn’t a Free Pass
Don’t get the wrong idea: Sumo isn’t always the answer. If you have a hip injury history, Sumo might not be the better option for you. In some cases, a hybrid stance—like the one Ed Coan used—can be the best of both worlds. He pulled with a wide conventional setup, knees slightly flared, and hands inside the thighs. It’s not as wide as a traditional Sumo stance, but not narrow enough to be fully conventional either.
Jamal Browner is another example of someone who’s mastered the Sumo pull. He’s got the right build for it—long limbs, shallow hips, and excellent mobility. Watch him pull and it’s like the bar explodes off the floor in a vertical line. But even lifters like Jamal or Ed train both stances. Many strong Sumo pullers train conventional to improve their lockout strength.
So Which Should You Choose?
Here’s what it comes down to:
- If you have a history of back pain: Sumo might be a better option due to its more upright posture and reduced lumbar loading.
- If you’ve got deep hips or hip issues: Conventional—or a hybrid stance—may be safer and more sustainable.
- If you’re a powerlifter: Choose the stance that allows you to lift the most weight with the best form.
- If you’re training for general strength or fitness: Try both. See what feels better and works with your structure.
- If you’re new to a stance: Practice it in the off-season using singles. This allows you to refine technique without fatigue interfering—something I outline in 10/20/Life and Gift of Injury.
Experiment smart. Don’t wait until you’re going heavy to try new positions or cues. Use your off-season as the testing ground. Build your weaknesses and determine what truly works best for you—not what looks best on Instagram.
In the end, deadlifting is about performance and longevity. The best stance is the one that lets you train hard, stay healthy, and progress over time.
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