Sumo Deadlift Vs. Conventional: Jeff Nippard’s Definitive Guide To Mastering The Two Mighty Lifts
What To Know
- In this blog post, we’ll take a close look at the differences between the sumo and conventional deadlifts, and we’ll help you decide which one is best for your goals.
- The sumo deadlift is a variation of the conventional deadlift that is performed with a wider stance and a more upright torso.
- If you are new to deadlifting, it is a good idea to start with a weight that is about 50% of your body weight.
The sumo and conventional deadlifts are two of the most popular and effective exercises for building strength and muscle. But which one is right for you? In this blog post, we’ll take a close look at the differences between the sumo and conventional deadlifts, and we’ll help you decide which one is best for your goals.
Sumo Deadlift
The sumo deadlift is a variation of the conventional deadlift that is performed with a wider stance and a more upright torso. This variation is often easier on the lower back, and it allows you to lift more weight. However, the sumo deadlift is also more technically demanding, and it can be difficult to master.
Benefits of the Sumo Deadlift:
- Easier on the lower back
- Allows you to lift more weight
- Can help to improve hip mobility
Drawbacks of the Sumo Deadlift:
- More technically demanding
- Can be difficult to master
- May not be as effective for building muscle in the upper back
Conventional Deadlift
The conventional deadlift is the most common variation of the deadlift. It is performed with a narrower stance and a more horizontal torso. This variation is more difficult on the lower back, but it is also more effective for building muscle in the upper back.
Benefits of the Conventional Deadlift:
- More effective for building muscle in the upper back
- Less technically demanding
- Easier to master
Drawbacks of the Conventional Deadlift:
- Harder on the lower back
- May not allow you to lift as much weight
- Can be less effective for improving hip mobility
Which Deadlift Variation is Right for You?
The best deadlift variation for you depends on your individual goals and abilities. If you are new to deadlifting, the conventional deadlift is a good place to start. It is less technically demanding, and it is more effective for building muscle in the upper back. However, if you have lower back pain, the sumo deadlift may be a better option. It is easier on the lower back, and it can help to improve hip mobility.
How to Choose the Right Weight
When choosing the right weight for a deadlift, it is important to start with a weight that is challenging but not too heavy. You should be able to perform 8-12 repetitions with good form. If you are new to deadlifting, it is a good idea to start with a weight that is about 50% of your body weight. You can then gradually increase the weight as you get stronger.
How to Perform the Deadlift
To perform the deadlift, follow these steps:
1. Stand with your feet hip-width apart and your toes pointed slightly outward.
2. Bend your knees and lower your body until your shins are parallel to the ground.
3. Grip the barbell with an overhand grip, with your hands shoulder-width apart.
4. Drive your feet into the ground and extend your hips and knees to lift the barbell off the ground.
5. Continue lifting the barbell until you are standing upright.
6. Slowly lower the barbell back to the ground.
Common Mistakes to Avoid
Here are some common mistakes to avoid when performing the deadlift:
- Rounding your lower back. This can put strain on your lower back and lead to injury.
- Lifting the barbell too quickly. This can cause you to lose control of the barbell and injure yourself.
- Not using a full range of motion. This can limit the effectiveness of the exercise.
- Not breathing properly. This can lead to dizziness and lightheadedness.
Key Points: Sumo vs Conventional Deadlift Jeff Nippard
The sumo and conventional deadlifts are both effective exercises for building strength and muscle. The best variation for you depends on your individual goals and abilities. If you are new to deadlifting, the conventional deadlift is a good place to start. It is less technically demanding, and it is more effective for building muscle in the upper back. However, if you have lower back pain, the sumo deadlift may be a better option. It is easier on the lower back, and it can help to improve hip mobility.
What You Need to Know
Q: Which deadlift variation is better for building muscle?
A: The conventional deadlift is more effective for building muscle in the upper back. However, the sumo deadlift may be a better option for building muscle in the lower back and legs.
Q: Which deadlift variation is easier on the lower back?
A: The sumo deadlift is easier on the lower back. This is because the wider stance and more upright torso put less stress on the lower back.
Q: How often should I deadlift?
A: You should deadlift 1-2 times per week. If you are new to deadlifting, you may want to start with 1 set of 8-12 repetitions. You can then gradually increase the number of sets and repetitions as you get stronger.
