Taking A Look At The Sumo Deadlift

I was first introduced to the Sumo Deadlift when I started training at Elite Sports Performance in Melbourne.  Strength and Conditioning Coach Martyn Girvan initially taught this when I completed the introduction to powerlifting course.  Following this I went on to join the gym and it is now very much a key component in my training.

What inspired me to write this little blog article was a recent video post on EliteFTS which provides a great description and demonstration of the lift.  To watch the video, please click on the link below.


For those of you who would like to read more about the Biomechanical Analysis of the Deadlift, please click here to read the article published by Martyn Girvan on the EliteFTS website.

What are the main differences between the Conventional & Sumo Deadlift

  • The sumo deadlift has the individual taking their leg stance typically much wider than the hip or shoulder width.
  • The feet are typically turned out and kept in alignment with the knees.
  • The individual will hold the bar inside the leg stance rather than the outside of the leg stance in the conventional.
  • Individuals can still vary their hand positions to be pronated or alternating grip.
  • The sumo deadlift feels like it places more tension and load through the hamstrings and gluteals and the spine feels and looks like it is kept in a much more upright position.

Is one better than the other?

I would argue no.  I would look at integrating both of them into ones training program so that the program can be varied regularly to create a different stimulus.  I will also add in the likes of rack pulls, deficit deadlifts, trap bar deadlifts as variants.

About Heath Williams & Principle Four Osteopathy

Osteopath Heath Williams is owner and director of Principle Four Osteopathy.  Heath is an accredited Level 2 Strength and Conditioning Coach and has an interest in Exercise Prescription & Rehabilitation.  Principle Four Osteopathy is one of Melbourne City CBD and Docklands leading Osteopathy Clinics.

The Melbourne City CBD clinic is  located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium.  Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.