Conventional vs. Sumo Deadlifts
Biomechanical study reveals which targets your posterior chain more effectively.
Choosing between a conventional or sumo deadlift isn’t just a matter of personal preference—emerging research suggests these techniques place distinctly different demands on your joints and muscles, which could influence both injury risk and training outcomes. A new biomechanical analysis published in Frontiers in Bioengineering and Biotechnology used advanced 3D motion capture, force plates, and electromyography to examine exactly how these two powerlifting staples differ in real-time. Thirty experienced male lifters performed both variations at 85% of their one-rep max while researchers tracked joint angles, internal forces, and muscle activation patterns across the entire movement.
Aim
The study aimed to provide a comprehensive biomechanical comparison between conventional deadlift (CDL) and sumo deadlift (SDL) techniques by analysing joint kinematics (motion), joint kinetics (forces), and muscle activation patterns. Researchers hypothesised that sumo deadlifts would produce lower joint moments, reduced activation of back and hip extensors, and greater quadriceps recruitment compared to conventional deadlifts.
Methods
Thirty experienced male lifters (average age 26 years, weight 81.3 kg, height 178.5 cm) who regularly performed deadlifts participated in the study. Each participant performed both conventional and sumo deadlifts at 85% of their one-repetition maximum (1-RM) after a standardised warm-up and individualised 1-RM adjustment protocol. Researchers used 14 motion-capture cameras, two force plates, and nine surface electromyography (EMG) electrodes to simultaneously record 3D joint movements, ground reaction forces, and muscle activation. The deadlift was divided into two phases: Phase 1 (from barbell lift-off to knee passing) and Phase 2 (from knee passing to lift completion). Data were analysed using paired t-tests and Statistical Parametric Mapping (SPM) to compare the techniques across time, with statistical significance set at p < 0.025.
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Results
Joint Kinematics (Movement Patterns)
Sumo deadlifts showed a greater range of motion in the frontal and transverse planes at the hip and knee, while conventional deadlifts involved greater hip flexion and ankle dorsiflexion. Specifically, during Phase 1, sumo deadlifts produced 38.1° of knee extension range compared to 33.4° in conventional deadlifts. The sumo stance also exhibited 15.4° of hip external rotation compared to 8.9° in conventional deadlifts during Phase 1. Throughout Phase 2, conventional deadlifts required 49.4° of hip extension range compared to 43.9° in sumo deadlifts.
Joint Kinetics (Forces)
Conventional deadlifts generated significantly higher hip extension moments during Phase 1 (303.3 Nm vs. 276.2 Nm in sumo), while sumo deadlifts produced greater frontal and transverse plane joint moments at both the hip and knee. At the knee, sumo deadlifts generated 80.2 Nm of extension moment in Phase 1 compared to 52.8 Nm in conventional deadlifts. Sumo deadlifts also induced a greater ankle inversion moment throughout the movement, while conventional deadlifts showed an eversion moment. In the transverse plane, ankle moments were higher in conventional deadlifts during Phase 1 but became greater in sumo deadlifts during Phase 2.
Muscle Activation (EMG)
The biceps femoris exhibited significantly greater activation in conventional deadlifts across both phases (78.0% MVC in Phase 1 vs. 71.3% in sumo; 77.6% vs. 69.9% in Phase 2). The erector spinae thoracis showed greater activation during Phase 2 of conventional deadlifts (74.8% vs. 67.1% in sumo). The tibialis anterior demonstrated greater activation in conventional deadlifts during Phase 1 (81.9% vs. 64.3% in sumo). Conversely, the vastus lateralis exhibited higher peak activation in sumo deadlifts, but only during Phase 1 (63.3% vs. 55.5% in conventional).
Practical Takeaways
For Posterior Chain Development: If your primary goal is maximising hip extensor and hamstring strength, conventional deadlifts are the superior choice. The greater hip flexion at the start position and higher hip extension moments throughout the lift create increased demands on the glutes, hamstrings, and lower back musculature.
For Quad and Knee Strengthening: Sumo deadlifts place greater demands on the vastus lateralis (outer quadriceps) and produce higher knee extension moments during the initial pull. This makes sumo deadlifts particularly valuable for anterior chain development and knee rehabilitation protocols where controlled frontal plane loading is desired.
For Injury Prevention and Rehabilitation: Sumo deadlifts may be beneficial for individuals with lower back sensitivity, as they allow a more upright torso position and reduce the moment arm on the spine. However, they impose significantly greater frontal and transverse plane moments at the hip and knee, requiring enhanced mediolateral stabilisation. This means lifters must possess adequate hip mobility and stability before loading sumo deadlifts heavily.
For Multi-Planar Stability: Sumo deadlifts train movements outside the sagittal (forward-backward) plane more effectively than conventional deadlifts. The wider stance with external rotation creates greater demands for controlling hip abduction, hip external rotation, and ankle inversion throughout the movement. This makes sumo deadlifts valuable for athletes in sports requiring lateral movement and rotational stability.
Programming Considerations: Rather than choosing one technique exclusively, incorporating both variations into your training interchangeably allows you to address different muscle groups and movement patterns. Conventional deadlifts can be prioritised during strength phases, focusing on posterior chain development, while sumo deadlifts can be emphasised during phases targeting anterior chain work or when managing lower back fatigue.
Key Takeaways
Conventional and sumo deadlifts are not interchangeable exercises—they impose distinct biomechanical demands that influence which muscles are emphasised and how joints are loaded. Conventional deadlifts primarily target the posterior chain through greater sagittal plane hip extension demands and higher activation of the biceps femoris and thoracic erector spinae. Sumo deadlifts emphasise anterior chain involvement with greater vastus lateralis activation and produce substantially higher joint moments in the frontal and transverse planes at both the hip and knee, reflecting increased mediolateral stabilisation requirements. The choice between techniques should be guided by individual training goals, anatomical considerations, injury history, and rehabilitation objectives. Both techniques have distinct value, and understanding their biomechanical differences enables more strategic exercise selection for optimising performance and minimising injury risk.
In Summary
The findings reveal that conventional deadlifts primarily hammer the posterior chain with greater hip extension demands, while sumo deadlifts recruit more anterior chain musculature and impose significantly higher frontal and transverse plane joint moments—particularly at the hip and knee. For lifters wondering which variation suits their goals, body mechanics, or rehabilitation needs, this study provides the most comprehensive biomechanical comparison to date.
Reference
Hanen, N. C., Ben Mansour, K., Ertel, G. N., Duchene, Y., & Gauchard, G. C. (2025). Biomechanical analysis of conventional and sumo deadlift. Frontiers in Bioengineering and Biotechnology, 13, 1597209. https://doi.org/10.3389/fbioe.2025.1597209
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