Domande frequenti • SUMO (2023)

FAQs

Is it cheating if you pull sumo? ›

So, are sumo deadlifts cheating? In short, no. Looking at the above we can say that sumo deadlifts are not easier. And by looking at any powerlifting rulebook – which allow both conventional and sumo deadlifts in competition – we can definitely say that sumo deadlifts are not cheating.

Specifically, the sumo deadlift will target your inner thigh and inner quadriceps, the vastus medialis. Again, this is due to your hips' exaggerated wide stance and external rotation. The entire quadricep is still going to get a fantastic training session, though.

For average bodyweight lift, you can expect to be able to sumo deadlift about 10-15% more than your conventional deadlift. For elite lift, you can expect to be able to sumo deadlift about 20-25% more than your conventional deadlift.

Both deadlifts are great exercises for building strength and muscle mass, especially when it comes to growing bigger legs. The difference is that the sumo deadlift is more leg and glute dominant, and the conventional deadlift is more hamstring, glute, and lower back dominant.

Many lifters think that a sumo deadlift is indeed cheating because of the wider stance and grip, which makes it easier. This not only makes the lift easier, but it lets a lifter lift heavier weights than they would be able to while performing a conventional deadlift.

One of the main reasons why some people consider the sumo deadlift 'cheating' is the reduced range of motion required to complete the lift. Because the barbell, dumbbells, or kettlebells have less distance to go, finishing the movement is easier and quicker.

If you are looking to utilize your sumo deadlifts for strength gains your rep range would be 1-5 reps for 3-6 sets per session. Focus on building up the weight you are working with week over week staying about 1-3 reps from failure. Typically keeping a heavy deadlift session to 1-2 times per week to limit fatigue.

Generally, people agree that a conventional deadlift is more difficult than the sumo variant, but why? The conventional deadlift is often considered harder for multiple reasons, including, the bar needs to travel a longer distance on the way up and down.

The primary reason the sumo deadlift is considered easier than other variations of the deadlift is due to its shorter range of motion; a natural consequence of the exerciser squatting lower by widening their leg stance and lengthening their arm span by placing their grip between the knees.

A wider stance artificially shortens the lifter's legs and therefore reduces the range of motion significantly compared to conventional form. This is why most lifters can pull more weight using sumo and is the choice for competitive powerlifters – the shorter range of motion.

What is an impressive sumo deadlift? ›

The average Sumo Deadlift weight for a male lifter is 363 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Sumo Deadlift? Male beginners should aim to lift 192 lb (1RM) which is still impressive compared to the general population.

Because the sumo position allows for more leg drive, it's easy to pull heavier loads without trashing the low back. According to The Journal of Sports Science Medicine, sumo deadlifts are also more effective for beginner lifters and those with long torsos.

The Romanian deadlifts (RDL) are one of the most performed for glute growth. Their main characteristic is the ample range of motion, which produces more muscle recruitment and lean mass production. In this variation, the barbell never touches the floor throughout the rep range, and the knees are slightly bent.

Yes, absolutely. The conventional deadlift is a great accessory movement to the sumo deadlift as it trains patterns of the hip hinge that many times are neglected if sumo is the only stance you pull in. Adding in conventional deadlifts to supplement your sumo deadlift can: Help build lower back strength.

Some go so far as to suggest sumo is cheating despite both being legal setups in powerlifting competitions. For clarity, sumo deadlifting is not legal in strongman competition.

Let's look up the deadlift rules

In the major powerlifting federations, the width of your stance is up to you. Here's the USA Powerlifting rulebook, for example. There is a lifting federation that calls itself “Strengthlifting” that bans sumo, but they also hold powerlifting meets, and when they do, sumo is allowed.

Strongman Competitions Banned Sumo Deadlift

It can be true that sumo can generate larger pushing force than conventional and it is less fun to watch as the range of motions goes down. However, the demands for pulling a good sumo is very high and may not be the best deadlift variation for strongman.

The sumo deadlift high pull is a full-body exercise that requires strength, coordination and power. “It's a technical exercise, but it's well worth mastering,” says Chris Jillard, PT at Feel Good Strength. “The aim is to pull the bar vertically from the floor to your upper chest in one movement.”