When it comes to strength training, the deadlift is one of the most effective and most commonly prescribed exercises. You will have a hard time finding a program that doesn’t include a variation of the deadlift. But not all deadlifts are created equal – or are, indeed, treated as such. One deadlift variant in particular is the subject of an ongoing controversy: the sumo deadlift. While revered by some, others are calling the sumo version of the deadlift cheating. They claim the adjusted stance and grip of the sumo deadlift causes unfair advantages for the athlete. 

In this blog, we’ll take a closer look at the mechanics and benefits of the sumo deadlift and compare the exercise against the mechanics and benefits of the conventional deadlift. By shedding light on the specifics of each lift, we aim to provide a better understanding of the fundamental differences between these two powerful exercises.

What is the Difference Between a Sumo Deadlift and Conventional Deadlift?

The set-up of a traditional deadlift starts with the athlete’s feet directly under their hips and their hands placed on the Barbells (or dumbbells or kettlebells) at roughly shoulder width. However, for a sumo deadlift, the lifter assumes a much wider stance with their feet outside shoulder width and toes angled outwards; the grip on the barbell is also much narrower. 

The wider stance of the sumo deadlift decreases the range of motion required to lift the weight from the floor to full hip extension – the finish position of any deadlift variation. In other words, the bar has less travel distance than a conventional deadlift. Due to their wider stance, sumo deadlifts emphasise the recruitment of the most prominent muscle groups in the lower body, including the glutes, quads, and adductors. Less stress is placed on the lower back, which makes the sumo variation a great deadlift substitute for athletes with lower back problems. 

Two additional benefits of the sumo deadlift are improved (over time) hip mobility due to more external rotation of the hip joint and better stability due to the torso staying relatively upright in the set-up. 

Why Do People Think Sumo Deadlifts Are Cheating?

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. The wider stance also alters the leverage compared to the conventional deadlift. By positioning the feet wider apart and placing the hands between the knees, the athlete creates a shorter lever arm between the bar and the hips. This makes it easier to break the weight off the floor.

Another reason people may consider sumo deadlifts cheating relates to the reduced amount of stress this deadlift variation places on the lower back and spinal erectors compared to the conventional deadlift. This effectively means that the sumo deadlift triggers fewer muscle groups to activate, requiring less overall strength. Many athletes can lift heavier weights using a sumo stance and grip. 

What Are The Benefits of Sumo Deadlifts?

It’s important to recognise that the sumo and conventional deadlift have unique benefits and challenges. Which variation you should do depends entirely on your fitness goals and personal preferences. If you want to train your glutes in relative isolation or don’t want to stress your lower back, sumo deadlifts are an excellent addition to your training regime. Conventional deadlifts are the number one choice if you want to build overall strength. Both are legitimate exercises, and many athletes have made significant strength gains by incorporating one or the other (or both) into their training routines. 

Are Sumo Deadlifts Allowed in Competitions?

Probably the strongest argument that undermines the ‘sumo deadlifts are cheating’ allegation is the general acceptance of the movement in fitness competitions. The sumo deadlift is often one of the three lifts in powerlifting competitions, featuring alongside the squat and bench press. It’s also not uncommon to see sumo deadlifts as part of functional fitness competitions. And although the sumo deadlift isn’t an official competitive lift in Olympic weightlifting, it is often included as an accessory exercise to target specific muscle groups.

Movement requirements for the sumo deadlift can vary between organisations and events, and not all competitions will allow a sumo variation when deadlifts are part of an event. However, it is still an entirely legitimate movement that has its own place in the world of fitness and should therefore be treated as such!

Want even more variety? Check our our guide to the Romanian deadlift.

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength