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Muscle-Building Workout and Diet


What’s going on Nation? Welcome to another episode of the VS Series now last time we compared the dumbbell bicep Curl to the Hammer Curl [and] if you really enjoyed [that] video be sure to hit that like button And if you missed it, [I’ll] post a link down in the info section below now for this week’s [verses] series we’re going to be comparing the Conventional deadlift to the sumo deadlift the debate about which one is better has been around for a while But when it comes to building power and strength which one’s going to help you lift more weight well Let’s find out the Conventional deadlift is up first and to perform this movement what you’re going to do is approach [the] barbell and you’re going to stand with Your feet either facing forward or slightly angled and they’re going to be about [shoulder-width] apart Now as you bend down to grab the barbell you want to have your arms on the outside of your knees You’re going to maintain a neutral spine keep your chest up Keep your core nice and tight you’re going to lock your arms, and you’re also going to flex your lats once into position you’re going to push through your heels and your hips to bring the bar up, so Just like this now it might look [like] from this angle That I’m hyper extending my back at the top of the movement That’s not what’s happening as you perform the deadlift what you’re supposed to do as you bring the barbell up to your knees is Push through your hips by squeezing your glutes in Order to bring the bar all the way to the top and get to the lockout and this also means because we’re doing this We’re working our hips and our surrounding pelvic muscles as well So what’s happening inside your body during a conventional deadlift well first off this movements going to place way more emphasis on your posterior chain So it’s going to be hitting your hamstrings your back and your spinal erectors which are muscles that help support your lower back throughout The movement and what this means is if you have a strong back and hamstrings You’ll typically be able to deadlift more using this method when compared to the sumo deadlift Now some other muscle groups that are utilized throughout this movement it going to be your glutes your quads and your adductors And when compared to the sumo deadlift you’re actually activating your gastrocnemius a bit more as well Which is one of the two muscles that make up your calf now We’re going to take a look at the sumo deadlift and the setup here is a bit more precise So you can’t just grip it and rip it like you would with the conventional deadlift So what you’re going to do is you’re going to approach the by belt with a wide stance And it’s more than just going to the bar and going like this and getting nice and wide you actually have to do a few Different things before you even touch the barbell what you want to do is you want to angle your feet out So that your toes are in line With an invisible line you’re going to make up in your head that goes from the middle of your upper thigh down to your ankle So you want to visualize a line going from here to here and make sure that your toes are [in] line with that on both sides and the reason why that’s important is because if your toes aren’t angled properly You can put a lot of unwanted stress and tension into your knees and it’s also going to take away the amount of leverage that you’re going to have during the lift and Leverages everything when it comes to doing a max pull you want to be able to get as much leverage as possible Soon as this is all set and you feel nice and comfortable what you’re going to do is take both hands and go straight down And grab the barbell now in between your legs with the conventional deadlift we were on the outside with the sumo We’re on the inside you’re going to keep your arms locked your back flex your core nice and tight then once into position. You’re going to push through your heels and hips To get to the top of the movement and then come back down as you perform the movement You’re probably going to notice right away That the Barbell doesn’t have to travel as far and is a lot less tension being placed on your lower back so [if] you have a back injury [or] a history of lower back problems the sumo deadlift is probably going to be a better option for you as Far as what’s going on inside your body We’re still activating your glutes your hamstrings your quads and your gastrocnemius and adductors But what’s also happening Here is replacing a bit more emphasis on your quads and your upper traps to perform the movement so which is the best Variation? Well before we dive into that I would first just like to address the people who think the sumo deadlift is cheating this variation is fully accepted in powerlifting Competitions and at the end of the day the method you pick comes down to which variation you can use to lift the most weight But to determine which deadlift variation is going to help you build the most overall strength and power to lift the most weight There are quite a few things that [need] to be considered the main point to keep in mind Is that the deadlift variation you choose should be one that works best with your body type Injury history and goal for example there are competitive power lifters that have broken records with both variations So to say one is better than the other comes down to personal preference Let’s begin by talking about some basic information that can help you decide Where [to] start and the most basic breakdown has to do with your flexibility mobility and length of your limbs and torso This is important because you will clearly be weakest performing the variation of deadlift that you cannot properly set up for for example Those who excel at the conventional deadlift Usually have a short torso and long arms And those who do best with the sumo deadlift usually having a long torso and short arms But the main concern should be which style helps to play on your strengths to draw out the biggest lifts if you have weak Hamstrings and poor hip flexibility the conventional deadlift may prove to be a harder movement for you to master But the Advantages for someone with strong hamstrings and good flexibility Is that they can usually pull the weight off the floor Extremely fast but due to the high hip position may struggle with the lockout in Contrast someone who pulls sumo with a lower hip position is used to struggling with the weights off the floor But locking out is much easier with that in mind Let’s do a final comparison starting with the sumo deadlift first of the advantages the barbell has less distance to travel The movement requires less hip flexibility and the lockout at the top is easier and it places less stress on lower back as far as Disadvantages are concerned the initial pull off the ground is harder and getting into position requires a bit more time to set up now for the conventional deadlift Let’s talk about some advantages there the [setup] is easy and for those who like to just grip it and rip it It’s a great lift for them the initial pull off the ground is easier and because the conventional deadlift places more [emphasis] on your back and spinal erectors in many cases it will have the most Carryover for building overall strength in the back side of your body or posterior chain which is what it’s called and help with getting stronger on other exercises But disadvantages the barbell has more distance to travel it requires much more Flexibility and hip mobility and hamstring strength and the lockout at the top is much harder and it also places More stress on the lower back So to wrap this up guys you want to pick the variation that is going to have the most Carryover into everything else you do and the movement patterns you train for for example if you’re training for low reps or pure strength Pick the variation that best suits you which could be sumo or conventional but if you are for example a crossfitter and train for high reps conventional deadlifting may be your best option because of the easy setup for the Touch-And-go reps if your goal is to bring up your Weaknesses, and you have lower back and general posterior chain strengthening to do Conventional deadlifts will help strengthen these areas But if you have weak hips sumo deadlifts will help strengthen them and if you’re dealing with a back injury The sumo Deadlift will allow you to continue lifting while you heal up Lastly if you’re training much more frequently you may want to pick the variation you can recover more quickly From or like many competitive lifters power or strongman you may want to train using both methods to either eliminate weaknesses or train harder for example if you lift conventional But your back and hamstrings are sore from heavy lifting you Could switch [to] the sumo deadlift to give your lower back [a] rest and keep training Also guys keep in mind that if you decided to switch right now that does it mean that you might magically pull more weight Even experienced deadlift is who have spent years training in one style will see a huge large drop in their one rep max making the switch But the switch may be necessary to help you overcome any weaknesses you might have so for the beginners watching this video try both before making a decision to which variation you were going to stick to One last thing before we end this video I want to share with you guys a tip that’s going to help you unlock more power whether you’re lifting sumo or Conventional it has to do with your mindset before you lift the weight off the ground a lot of people see this as a pull movement obviously because you’re pulling the weight up off the ground But if you switch your mindset this being more of a push it’s going to change the entire game and what I mean by that is once you set up to grab the barbell and do your Deadlift I want you to visualize Pushing the Earth down with your feet Visualize pushing through your heels [and] pushing the Earth down to pull that bar up What’s going to happen is a few different things And I’m sure you guys have seen many videos of people doing a deadlift with really bad form and what happens is as they go To do the lift their hips shoot up first and as the hips shoot up It causes your body to lean forward And as the hips shoot up and your body leans forward your elbows roll forward and then as soon as that Happens your back arches like this and then your your deadlift form is completely out the window and if you don’t hurt yourself The lift ends up becoming a slow grind as opposed to an explosive lift off the floor but if you visualize Pushing through your heels and pushing the Earth down pushing the ground down with your feet what’s going to happen is instead of Focusing on the pull and then this shooting up you’re going to push down with your feet which is going to instinctively drive your hips into the barbell which is giving us that explosive hip thrust that we’re looking for to lift the weight up off the ground to begin with so again whether you’re doing a sumo deadlift or conventional dead lift Alter your perception to think of this exercise more as a push get down into position Make sure everything set up nice and straight everything’s out all your form checks are in place And then as soon as you get ready to pull push through your feet and then your hips Because what that’s going to do is keep your form nice And tight and give you a stronger more explosive lift every time I hope you guys enjoyed the video and this helps you pick the right deadlift variation be sure to hit that like button Subscribe so you never miss a new video and leave your comments below and tell me what exercises you would like for me to compare next I would also like to invite you to check out my high protein food line True Gains this is my food line that I created all high protein high Fiber low Carb Foods from Pasta oatmeal and Granola to bars and chips you guys are going to absolutely love it So make sure you click the link down the info section below and as always More good stuff coming soon. See you guys

100 thoughts on “Sumo Deadlift VS Conventional Deadlift | WHICH BUILDS MORE POWER & STRENGTH?

  1. I'm 6`3, and I have such long legs they always get in the way of a conventional deadlift. So, I guess it's a sumo deadlift for tall guys. like me.

  2. Sumo is cheating, conventional proves pure strength, where sumo relies on skeletal structure.. Just joking but for me they should be seperated in competition..

  3. Scott thanks man, I was having some issues wit the conventional deadlift, and I was getting weaker, but today I tried sumo and lifted WAY heavier than I was.

  4. Wow, thanks for this video! Ive always wanted to excell in conventional deadlift, but i have a chronic lower back pain. I have been doing sumo and they seem to really hit my hamstrings, which has always been my goal!

  5. Yeoooo. I was looking for information on both variations because I read a comment from someone saying “conventional was a cheater variation”. Conventional is all I know and I’m the type that wants to take the hardest challenge. After watching your video I feel like I learned everything I came looking for. I’m going to integrate both variations in my workouts with a bit more emphasis on conventional since it’s my favorite. Thanks for this video, on some real sh*t it was really good. I’m just surprised you didn’t cover grip variations since that plays a huge role as well in deadlifting but oh well lol

  6. I legit thought I was going crazy cause he had an American accent, then it switched to English for a moment. Then back to American. I was scared.

  7. I love the sumo version because 1: I match the description that you said haha dang it 2: I feel like I can do it more and my balance is more stable.

  8. Good video, thank you. Was gonna also joke about the accent, then thought … 'murica! Run with the local variant, f the hollywood version everyone is starting to have!

  9. Im from Brazil. Youre vídeos are the best on YouTube. I would like to ask tou for tips for back training, coz i have "cifosis / escolioses" and no one at my gym know How to help me or the best back training for fix It. Thank you

  10. weight moves a shorter distance with sumo, therefore less work is done, therefore muscles aren't used as much, therefore don't do fucking sumo unless you have to

  11. Ignore the haters Scott. It’s refreshing to hear a non-rhotic American accent. We don’t pronounce our final rrrrs in Australia either, and it’s so much easier on the ears. Or should I say eahs?

  12. I should be a sumo deadlifter on every accord. I’m quad dominant, long torso, short legs, always considered my hamstrings underdeveloped.

    I just had to lower my “max” number in a deadlift program because I just couldn’t pull my percentages in sumo (that I could rep easily with conventional)

    Could a strong lower back be compensating for what I’m lacking in other areas in my conventional lifts?

  13. I've only watched a few of his videos but this is the first time I noticed his heavy Boston accent haha. Mainah heah bub.

  14. I don't feel comfortable doing conventional i feel like im going to snap my back.I feel more comfortable doing sumo it feels natural to me.☺

  15. after switching from sumo to conventional my traps blew the fuck up..litterally within 2 weeks of switching to conventional my traps were noticeably different. it sucked because i was using a lot less weight..but seriously switching is definitely worth it..plus if you build up your convential your sumo will also go up

  16. Great contents but I don't know why I find you speak funnily !
    Your fluctuations of your voice make you look funny😹

  17. As soon as he said the word BAAAA Bell , I paused the video and scrolled down to the comment section 😛

  18. what muscles does sumo deadlift mostly use and what muscles does the conventional deadlift mostly use (I know they both use the same but each one does certain muscles more)

  19. This is an amazing compound movement. That said, which do you think is better for glute growth? Sumo or conventional? I feel most confident with conventional. 🧐

  20. Just what I need first thing in the morning … Was going to deadift today.. thanks again Scott keep doing your thing #Fthehaters

  21. I'm short torso and also short arm but I love to do both but not using too much weight but increase it step by step. Nice vdo love your explaination.👍

  22. Not the worst how to deadlift video but not the best. Both lifts are more technical. Plus what he said about flexibility and mobility is completely wrong. Sumo requires a lot more flexibility in the hip flexors to get your hips close to the bar to lift with proper form. Conventional may require a lifter to work on their hamstring flexibility to properly perform the lift.

  23. Love to learn more. I have been training for 20+ years and really just need to focus on better form. For my clients and myself. I love how you explained the push rather than the pull on the deadlifts.

  24. I found that anytime you ask a pro anything the answer is "get a coach!". I mean really…we have brains we can use for ourselves without others telling us to. Thanks for a good video comparing both and giving good positioning on both. I've critiqued my conventional lift and I don't have the issues everyone says causes lower back soreness, but I still get it. I'm guessing it's just a me thing and biomechanics. I might need to give sumo a shot and see how well that works.

  25. Good video . I’m 6”2 235 and for some reason regular deadlifts always cause me pain in back right above the right pelvis by the SI joint .. I started doing sumos and felt fine and then switched to the regular and within a week my back is killing me again.. I guess back to sumos it is . I go light and really watch my form but it’s something about having my feet closer that really irritate that SI joint . Even air squats seem to aggravate it .

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