Conventional Deadlift Versus a Sumo Deadlift

Both are great hinging movements. The main difference in these strength exercises is your stance and hand positioning. 
Tip: If you have tighter hamstrings I would suggest leaning towards a sumo deadlift this adds less tension on the hamstring due to your feet positioning.

Watch: Conventional deadlift vs. a sumo deadlift

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How To Do Each Movement

Conventional Deadlift

Targets: glutes, upper thighs, hamstrings, lower back, upper middle back, traps

Walk up to the bar and place your hand on the bar just outside of you hip width. Keep your shoulders back and down. Hold the barbell with your arms straight and knees slightly bent, with your feet hip width apart.

Slowly bend at your hip joint and lower the bar as far as possible while keeping it close to your legs. Make sure you keep your back straight and head in a neutral position.

Press back up, pushing through your heels, and squeeze your glutes at the top. Remember don’t use your back or your spine!

Repeat for 1 rep

Sumo Deadlift

Targets: quads, glutes, upper thighs, *not as much pressure on hamstrings & lower back

Walk up to the bar and place your hands on the bar,  closer together than with a conventional deadlift. Squeeze your shoulders back and down. Then lift the bar off the rack.

Position your feet either at a moderate distance apart or wide. Perform the movement by hinging at the hips, keeping your weight on your heels. Guide the bar down your legs to the floor, while keeping your head in a neutral position. 

Press back up, pushing through your heels, and squeeze your glutes. Make sure you’re not over pulling at the top.

Repeat for 1 rep.

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