This document discusses different styles of deadlifts, including conventional and sumo. It analyzes the biomechanics of each style and finds they are surprisingly similar, though conventional deadlifts involve greater range of motion in the hips, knees and shanks. Muscle recruitment is also largely the same between styles. Deadlifting places significant stress on the lower back but the back can adapt over time, increasing bone mineral content and resistance to compression. A variety of pulling exercises are mentioned that work the lower back in different ways.

1. John M. Cissik
Human Performance Services, LLC

2. Overview
 Analyzing the deadlift
 Common errors
 Coaching and Safety
 Variations of “pulling” exercises

3. Analyzing the Deadlift
 Benefits
 Competition Styles of Deadlifts
 What does the deadlift work?
 How does the deadlift affect the lower
back?

4. Benefits
 Lower body hypertrophy
 Lower back / core strength
 Bone mass in lumbar spine and lower
body
 Total body strength

5. Styles of Deadlifts
 “Conventional”
 Stance less than
shoulder width (~80%)
 Hands outside of legs
 Slower lift than Sumo
 Barbell travels a greater
distance and is further
from the athlete
 “Sumo”
 Stance almost twice
shoulder width
 Hands inside of legs
 Faster lift than
conventional
 Bar travels a smaller
distance and is closer to
the athlete

6. Conventional vs. Sumo
Deadlifts
 Escamilla, et al. (2000): 24 male
powerlifters at ADFPA nationals
Sumo Conventional
Body Weight 71.6kg 76.8kg
Barbell Weight 214.6kg 221.6kg
Stance width (% of
188% 80%
shoulder-width)
Hand width 47cm 55cm
Total lift time 3.62 s 4.08 s
Time from LO to KP 1.64 s 1.58 s
Time at sticking point 1.68 s 1.77 s
Total vertical
distance (% of height)
21.2% 26.0%

7. Lifting off the Barbell
Segment Angles at Liftoff
160
140
120
100
80
60
40
20
0
Hip
Knee
Trunk
Thigh
Shank
Joint
Angle
Sumo
Conventional

8. At Liftoff...
 The sumo group:
 Has a more upright trunk
 Has thighs closer to parallel to the floor
 Has a shank that is more vertical

9. Passing the Knees
Segment Angles at Knee Passing
180
160
140
120
100
80
60
40
20
0
Hip Knee Trunk Thigh Shank
Joint
Angle
Sumo
Conventional

10. When the barbell passes the
knees...
 The conventional lifters:
 Extend their hips, knees, and shank through
a greater range of motion
 Trunk angles are similar for both types
of lifters

11. The Sticking Point
Segment Angles at Sticking Point
180
160
140
120
100
80
60
40
20
0
Hip
Knee
Trunk
Thigh
Shank
Joint
Angle
Sumo
Conventional

12. The sticking point...
 Is higher for conventional lifters
 However, it is not located just off the
ground for sumo lifters (it is still 56% of
the lift’s total height vs. 61% for
conventional)
 Trunk angles are very similar at the
sticking point for both types

13. Differences Between Sumo and
Conventional
 The segment angles and sticking
regions are not that different between
the two variations.
 Surprisingly, muscular involvement is
very similar as well..

14. Escamilla, et al. (2002).
 13 Division I football players
 Performed 4 reps of their 12-RM deadlift
(mean 12-RM was 123.1 kg) under one
of four conditions:
 Sumo
 Conventional
 Belt
 No belt

15. Muscle Recruitment and the
Deadlift
Muscle Recruitment
60
50
40
30
20
10
0
RF VL VM LH MH
Muscles
EMG activity
Sumo
Conventional
RF: rectus femoris, VL: vastus lateralis,
VM: vastus medialis, LH: lateral hamstring,
MH: medial hamstring

16. Muscle Recruitment and the
Deadlift
Muscle Recruitment
40
30
20
10
0
LG MG TA Hip
Add
GM
Muscles
EMG activity
Sumo
Conventional
LG: lateral gascroc, MG; medial gastroc, TA:
transverse abdominis, GM: gluteus maximus

17. Muscle Recruitment and the
Deadlift
Muscle Recruitment
80
60
40
20
0
L3 T12 Mid.
Trap
Upp.
Trap
RA EO
Muscles
EMG activity
Sumo
Conventional

18. Muscle Recruitment and
Deadlift Styles
 Conventional:
 More recruitment of plantar flexors
 Sumo:
 More recruitment of vasti lateralis and
medialis
 More recruitment of dorsi flexors
 No other major differences between the
two styles; lower back, abdominal, and
traps equally recruited

19. How does a weight belt effect
things?
 Wearing a belt decreases RA activity
(63% to 56%) and increases EO activity
(53% to 62%)
 Escamilla feels this is due to the belt
interfering with RA contractions and the
EO being needed to stabilization in the
absence of RA activity

20. The Deadlift and the Lower
Back
 Granhed, et al. (1987). “…most lumbar
vertebrae, including…adults of all ages,
tend to fail at compressive loads not
higher than 10-12 kN.”
 Examined 8 Swedish powerlifters at the
1983 world championships.
 These 8 lifters deadlifted between 212kg
and 325kg, at body weights of 59kg-
93kg.

21. Deadlifting and the Lower Back
 The 8 Swedish powerlifters were subjecting
their L3 vertebrae to between 18.8 and
36.4 kN of compression on those lifts.
 Researchers found that the Swedish
powerlifters had a greater BMD in their L3
vertebrae (greater BMD ~ greater
resistance to compression).
 Relationship between annual training load
and BMD.

22. Training Load and BMC
 When lifters are
lifting more than
1,000 tons/year,
there is a dramatic
increase in the BMC
of their L3 vertebrae.

23. Deadlifts and the Lower
Back
 Deadlifts do subject the lower back to a
great deal of stress.
 However, this is something that the back
can adapt to over time...

25. Variations and Other “Pulling”
Exercises
 Snatch-grip Deadlifts
 Clean-grip Deadlifts
 Partial Deadlifts
 Platform Deadlifts
 Dumbbell Deadlifts
 Romanian Deadlifts
 Stiff-Legged Deadlifts
 Good Mornings
 Back Raises
 Reverse
Hyperextensions
 Leg Curls