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 '18 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 '18 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 '18 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 '18 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 Apr 9 '18 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.

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