The conventional deadlift uses a narrow stance with your hands outside your legs. The sumo deadlift uses a wide stance with your hands inside your legs. Sumo keeps your torso more upright and shortens how far the bar travels, while conventional leans more on your hips and hamstrings. Neither is better for everyone. Pick the one that suits your build and feels strongest.
This is general training information, not medical advice. If you have back, hip or knee pain, talk to a qualified professional before changing how you lift.
What is the difference between sumo and conventional deadlifts?
The two styles lift the same bar from the floor, but your setup is different:
- Conventional: feet about hip width apart and pointed mostly forward, hands just outside your shins, hips higher and torso leaning further over the bar.
- Sumo: feet set wide with toes turned out, hands inside your knees, hips lower and torso closer to upright.
A classic study filmed lifters at a national powerlifting championship and measured these differences. The sumo lifters stood more than twice as wide, turned their feet out much more, gripped the bar with their hands closer together, and kept their trunk more upright. The conventional lifters moved the bar further and did roughly 25 to 40% more mechanical work to finish the lift (Escamilla and colleagues, 2000, Medicine and Science in Sports and Exercise).
Which muscles do sumo and conventional deadlifts work?
Both work the glutes, hamstrings, quads, back and grip. The balance shifts a little:
- Sumo asks more of the quads. A 2002 study of college football players found higher activity in the quads and shin muscles with sumo (Escamilla and colleagues, 2002).
- Conventional asks more of the hip extensors and hamstrings. A 2025 study of 30 experienced lifters at 85% of their max found larger hip extension demands and higher hamstring activity in the conventional style, while sumo put more side to side demand on the hips and knees (Hanen and colleagues, 2025, Frontiers in Bioengineering and Biotechnology).
These are differences in emphasis. Either style builds a strong posterior chain.
Is sumo deadlift easier on your back?
It may put a little less load on the lower back. A study of national level powerlifters estimated about 10% lower moment at the L4/L5 joint of the spine with the sumo style compared with conventional (Cholewicki and colleagues, 1991). The same study found big differences from lifter to lifter, so technique and load matter more than style alone. Sumo is not a fix for back pain.
Is sumo deadlift cheating?
No. Sumo is a standard way to deadlift in powerlifting, and the lifters in the 2000 study were competing at a national championship using both styles. The bar still has to travel from the floor to lockout. Sumo shortens the distance, but it is often harder to break the bar off the floor, so each style has its own hard part.
Which deadlift style should you choose?
Try both for a few weeks with moderate weights and see which one feels stronger and more comfortable. Some general patterns:
- Conventional may suit lifters with longer arms relative to their torso, and people who want a pull that carries over to everyday lifting and general hamstring strength.
- Sumo may suit lifters with good hip mobility, those who feel strongest with an upright torso, and people whose lower back tires first on conventional pulls.
- Hip comfort matters. If a wide, turned out stance hurts your hips, conventional is probably the better choice.
Some lifters train both: their main style heavy, and the other as an accessory. Our guide on how to increase your deadlift covers what to fix when either style stalls.
How does grip differ between sumo and conventional?
Your hands sit closer together in sumo, inside your knees. In conventional they sit just outside your shins. In both styles the bar has to stay in your hands from the floor to lockout, and on heavy sets that is often what gives out first. Chalk keeps your palms dry so the bar does not roll toward your fingers. See the best way to chalk up for deadlifts and PRGRIP's post on why your grip gives out on deadlifts (PRGRIP LLC runs Proof of Chalk).
If you need straps for high rep sets, check your gym's rules first in our guide to lifting belts and straps.
What equipment do you need for sumo deadlifts?
The same as for conventional, plus a little more floor space for your wide stance. A deadlift platform with enough room for your feet makes sumo much more comfortable, and flat soled shoes help your feet stay planted. Find powerlifting gyms near you on Proof of Chalk, or filter the gym map for platforms and chalk.
Common questions
Is sumo or conventional deadlift better for beginners?
Either is fine. Pick the style you can set up the same way every time and that feels pain free, and stick with it long enough to learn it.
Can you lift more with sumo deadlift?
Some lifters can and some cannot. Sumo shortens how far the bar travels, but the best style depends on your build, mobility and practice. Test both over a few weeks.
Does sumo deadlift work glutes more?
Both styles work the glutes hard. Research shows sumo uses the quads a bit more and conventional uses the hamstrings and hip extensors a bit more.
Is sumo deadlift allowed in powerlifting?
Yes. Sumo is a common competition style, and you see both styles at powerlifting meets.
Should you switch deadlift styles if you stall?
Not right away. A stall is usually a programming or recovery issue. Try a lighter week first (see how to deload), then test the other style if your current one still feels wrong.