What deadlift position is better, sumo or conventional? A question as old as time. Sumo and conventional deadlift are two popular variations of the deadlift exercise, each with its unique characteristics and benefits.

The sumo deadlift involves a wider stance, with the feet placed outside the shoulders and the hands positioned inside the knees. This wide stance reduces the range of motion and places more emphasis on the hips and adductors. Sumo deadlifts are often favored by individuals with longer torsos and shorter arms, as it can make the lift more mechanically advantageous.

On the other hand, the conventional deadlift is performed with a narrower stance, typically with the feet positioned around hip-width apart. The hands are placed outside the knees, and the lift involves a greater range of motion compared to the sumo deadlift. Conventional deadlifts put more emphasis on the lower back, hamstrings, and grip strength.

With these two variations in mind, it is clear they each have their own separate benefits and drawbacks, and really which is better depends on who you are, your body composition, and the muscle groups you are focused on training.