If you had to do one,the normal shoulder width or a sumo stance or something else, which one would you do for general strength training?I have noticed that glutes activation is more in the wide stance but overall I can life more weight in the conventional way.

  • Why do we always have to pick one or the other? When in doubt, variation! Neither can be unambiguously better or worse. – Alec Apr 6 at 19:23
  • Yeah,I am thinking of doing like 2 extra sets of sumos after my normal DL sets,but then again if I knew which exercise was best for some reason,I'd focus more on that. – sagnik das Apr 6 at 19:27
  • This is like asking what is better for your car: Changing the engine oil or servicing the brakes? Different requirements require different approaches. – Frank Apr 7 at 1:46
  • Do 1 week sumo the other week conventional and repeat... just like how anyone would do. They carry over to each other. – Ekaen Apr 7 at 20:30
  • I thought Scott Herman had a nice overview of sumo vs conventional with pros and cons: youtube.com/watch?v=R8Svfg654oA&t=268s – Brian Mains Apr 9 at 3:07

Moving past the obvious "it depends" answer, please consider the origins of sumo deadlifts. Now consider the physiology involved. Putting these two things together, we get an answer: "the best stance" depends on your specific body measurements first and foremost.

How long are your legs, how short/long are your arms? How do your limbs stack up against your torso? How deep do you have to squat to grab onto a barbell and keep a neutral back? These questions will inform the best stance for your body.

But don't forget that variety is key: after doing sumo for a long period of time, a conventional deadlift may become better temporarily just to shake up the routine.

Your Answer

By clicking "Post Your Answer", you acknowledge that you have read our updated terms of service, privacy policy and cookie policy, and that your continued use of the website is subject to these policies.

Not the answer you're looking for? Browse other questions tagged or ask your own question.