Comparing Traditional, Sumo, and Hex-Bar Deadlifts Among Trained Women
A biomechanical comparison.
This research compared the biomechanics of three deadlift variations (conventional, sumo, and hex-bar) among strength-trained women.
PMID: 39705135
Key Points
The study involved 11 women performing 3 repetition maximum (3RM) deadlifts using conventional, sumo, and hex-bar techniques.
Researchers analysed kinematics, net joint moments (NJMs), and surface electromyography amplitude during the last repetition of each 3RM set.
Methods
Participants: 11 women (average body mass: 67.64 ± 7.27 kg, height: 161.91 ± 3.05 cm, age: 23.18 ± 3.46 years).
Exercises: 3RM deadlifts in conventional, sumo, and hex-bar variations.
Measurements: Kinematics, net joint moments, and surface electromyography amplitude.
Results
Conventional and sumo deadlifts resulted in larger hip NJMs near lockout.
Hex-bar deadlifts showed:
Greater barbell velocity
Higher knee NJMs
Increased hip and knee flexion angles
Practical Takeaways
Hex-bar deadlifts may be more beneficial for targeting knee extensors and enhancing barbell velocity.
To focus on hip extensors near lockout, conventional, and sumo deadlifts might be more effective.
Related
Key Takeaways
The choice of deadlift variation can be tailored to specific training goals. Hex-bar deadlifts focus more on quad strength and barbell velocity, while conventional and sumo deadlifts may be better for targeting hip extensors during maximal lifts.
Reference
Gundersen AH, van den Tillaar R, Falch HN, Fredriksen AB, Larsen S. A Biomechanical Comparison Between Conventional, Sumo, and Hex-Bar Deadlifts Among Resistance Trained Women. J Strength Cond Res. 2025 Mar 1;39(3):281-288. doi: 10.1519/JSC.0000000000005011. Epub 2024 Dec 19. PMID: 39705135.