Conventional vs Sumo vs Trap Bar Deadlift – Which is the Best for You?

The deadlift can be argued as the single best exercise for strengthening and developing the posterior chain.

And although the conventional deadlift is typically what pops into most people’s minds when they think of the deadlift, it’s important to note that there are other variations that exist; such as the sumo deadlift and the trap bar deadlift.

Source: Courtesy of CrossFit Inc.

These alternatives not only slightly vary in the muscles they work and the training adaptations they elicit, but may actually be the better option for you based on your specific anthropometry, history of injury, and mobility restrictions. 

So how do you know which one is best for you? Well, let’s take a quick look at each type of deadlift.

Conventional Deadlift

The conventional deadlift, which is the most popular option, is characterized by a narrow foot stance with the hands placed just outside of the knees. This causes the conventional deadlift form to have a more horizontal trunk angle during the setup than the other forms of the deadlift. This also means that this deadlift will involve the greatest lower back demands and will work the lower back muscles to the greatest degree. While also having the greatest mobility requirements. If you’ve had previous lower back injuries, then the conventional deadlift may not be best for you. 

Sumo Deadlift

The sumo deadlift, a popular alternative, is characterized by a wider foot stance with the hands placed inside the knees at about shoulder-width apart.

This causes the sumo deadlift to have a more vertical trunk angle and resembling more of a squat movement than the other forms of the deadlift do. As for whether you should do the sumo deadlift vs conventional, it can be a good option since the upright angle of the setup decreases the stress placed on the lower back.

Source: Zamuruev

It does however limit the range of motion (which can be argued as less effective for hypertrophy) while working the quadriceps more. If you struggle with conventional or would like the added emphasis on the quads, then the sumo would be the best option for you.

Trap Bar Deadlift

The trap bar deadlift, or hex bar deadlift uses a different type of bar such that you grip the bar at your sides rather than in front of you.

As a result, the trunk angle is slightly more vertical than the conventional deadlift but more horizontal than the sumo deadlift. The main benefit of the trap bar deadlift vs straight bar vs sumo deadlift, is that there is the least demand on the lower back.

This is because the grip handles are at your sides. In addition, this type of deadlift is the best for athletes seeking to improve their explosive performance, power output, and force production. So if you’ve had past lower back issues or want to improve your athleticism, this is the deadlift for you. 

Just keep in mind that there’s not one version that’s best for everyone. Instead, it’s vital that you choose the right variations based on your specific goals and what best suits your body and your history of injury.

What are the Benefits of the Deadlift?

The deadlift is a compound exercise that primarily targets the muscles in your lower body, including the glutes, hamstrings, quadriceps, and calves. However, it also engages various other muscle groups, making it one of the most effective exercises for overall strength and muscular development. Here are some of the benefits of incorporating deadlifts into your workout routine:

Increased strength: Deadlifts are a full-body exercise that requires you to lift heavy weights from the floor. This stimulates the muscles in your lower body, core, and upper body, leading to overall strength gains.

Muscle development: Deadlifts target multiple muscle groups simultaneously, which promotes muscle growth and development. They particularly emphasize the muscles in your posterior chain, including the glutes and hamstrings, resulting in a stronger and more defined physique.

Improved posture and stability: Deadlifts strengthen the muscles responsible for maintaining proper posture and stability, such as the erector spinae, core muscles, and upper back. As a result, regular deadlifting can help improve your posture, reduce the risk of back pain, and enhance overall stability.

Increased athletic performance: Deadlifts are a functional exercise that mimics real-life movements, such as lifting heavy objects from the ground. By improving your overall strength and power, deadlifts can enhance your athletic performance in various sports and activities.

Enhanced grip strength: As you lift heavy weights during deadlifts, your grip strength is challenged and improved. This has practical applications beyond the gym, as stronger grip strength can benefit activities such as carrying heavy objects or participating in sports that require a firm grip.

Hormonal response: Deadlifts, especially when performed with heavy weights, can trigger a hormonal response that promotes muscle growth and fat burning. They stimulate the release of testosterone, which is crucial for muscle development and strength gains.

Increased calorie burn: Deadlifts are a compound exercise that engages multiple muscle groups simultaneously. This high-intensity exercise can elevate your heart rate and burn a significant number of calories, making it an effective addition to your weight loss or fitness program.

Remember, proper form and technique are essential when performing deadlifts to avoid injury. If you’re new to deadlifting, it’s advisable to seek guidance from a qualified fitness professional to ensure you perform the exercise correctly and safely.

Video – Which is the Best Deadlift for Your Goals?

How Does the Deadlift Strengthen Bones?

The deadlift is primarily known for its ability to strengthen muscles and improve overall strength.

Deadlifts can indirectly contribute to bone health through several mechanisms:

Increased load-bearing stress: Deadlifts involve lifting heavy weights, which creates a significant load on the musculoskeletal system. This load-bearing stress stimulates bone remodeling, a process where old bone tissue is broken down and replaced with new, stronger bone tissue. Over time, this remodeling response can lead to increased bone density and strength.

Hormonal response: Deadlifts, especially when performed with heavy weights, can elicit a hormonal response that benefits bone health. The mechanical stress placed on bones during the exercise triggers the release of growth hormone and testosterone, both of which play a role in maintaining bone density and strength.

Core and postural stability: Deadlifts require a strong core and proper postural alignment to execute the movement effectively. By engaging and strengthening the muscles around your spine, including the erector spinae and deep core muscles, deadlifts can improve posture and stability. This, in turn, reduces the risk of falls and injuries that could impact bone health.

Functional strength: Deadlifts are considered a functional exercise because they mimic real-life movements, such as lifting heavy objects from the ground. By improving your overall strength and muscle function, deadlifts can enhance your ability to perform daily activities and tasks that involve weight-bearing and physical exertion, thus indirectly benefiting bone health.

While deadlifts can have positive effects on bone health, it’s important to note that they should be performed with proper form and technique to minimize the risk of injury.

If you have concerns about your bone health or are at an increased risk of osteoporosis or osteopenia, it’s advisable to consult with a healthcare professional or a qualified strength and conditioning specialist who can provide personalized guidance.

How Does the Deadlift Build Muscle?

The deadlift is an excellent exercise for building muscle due to its ability to engage multiple muscle groups simultaneously and provide a significant stimulus for muscle growth. Here’s how the deadlift helps in muscle building:

Compound exercise: The deadlift is a compound exercise, which means it involves multiple joints and muscle groups working together. It primarily targets the muscles in your lower body, including the glutes, hamstrings, quadriceps, and calves. Additionally, it engages muscles in your upper body, such as the upper back, forearms, and grip muscles. By working multiple muscle groups at once, the deadlift allows for efficient and effective muscle development.

Increased muscle fibre recruitment: Deadlifts require substantial force production, making them a high-intensity exercise. When you lift heavy weights during deadlifts, your body recruits a larger number of muscle fibres to overcome the resistance. This increased muscle fibre recruitment stimulates muscle growth and strength gains.

Hormonal response: Deadlifts, especially when performed with heavy weights, can trigger a hormonal response that supports muscle growth. The exercise stimulates the release of anabolic hormones such as testosterone and growth hormone, which play a crucial role in muscle development. These hormones promote protein synthesis and aid in muscle repair and recovery, leading to increased muscle mass over time.

Core and stability development: Deadlifts require a strong core and postural stability to execute the movement properly. As you lift the weight, your core muscles, including the abdominals and obliques, engage to stabilize your spine and maintain proper form. This not only strengthens your core but also contributes to overall muscle development and improved performance in other exercises.

Progressive overload: Deadlifts can be easily progressed by gradually increasing the weight lifted over time. Progressive overload is a fundamental principle of muscle growth, where you continually challenge your muscles with increasing resistance. By progressively increasing the weight on the bar, you provide a constant stimulus for muscle adaptation and growth.

To optimize muscle building with deadlifts, it’s essential to focus on proper form and technique, gradually increase the weight lifted, and incorporate appropriate recovery and nutrition strategies into your training program. It’s also beneficial to vary your deadlift training by using different variations, such as sumo deadlifts or Romanian deadlifts, to target muscles from different angles and promote overall muscle balance and development.

How Does the Deadlift Build Strength?

The deadlift is a highly effective exercise for building strength due to its ability to engage multiple muscle groups and provide a full-body workout.

Here’s how the deadlift helps in building strength:

• Full-body engagement: The deadlift is a compound exercise that involves multiple joints and muscle groups working together. It primarily targets the muscles in your lower body, including the glutes, hamstrings, quadriceps, and calves. However, it also engages muscles in your upper body, such as the upper back, forearms, and grip muscles. By incorporating such a wide range of muscle groups, the deadlift allows for comprehensive strength development throughout your body.
• Increased load handling: Deadlifts require you to lift heavy weights from the floor, which places a significant load on your muscles and skeletal system. By progressively increasing the weight you lift over time, you continually challenge your muscles and central nervous system to adapt and become stronger. This progressive overload principle is key to building strength.
• Neural adaptations: The deadlift is a demanding exercise that requires strong neural activation and coordination. As you perform deadlifts, your central nervous system becomes more efficient at recruiting motor units and coordinating muscle contractions. This neural adaptation leads to improved strength gains, as your muscles learn to generate force more effectively.
• Core and stability development: Deadlifts require a strong core and postural stability to perform the movement correctly and safely. The exercise engages the muscles in your core, including the abdominals, obliques, and lower back, to stabilize your spine and maintain proper form. Strengthening these core muscles enhances your overall stability and contributes to improved strength and performance in other exercises.
• Grip strength improvement: Deadlifts challenge your grip strength, as you need to hold onto the heavy weights throughout the movement. Your forearm muscles and grip strength are progressively strengthened as you lift heavier loads. This increased grip strength carries over to other exercises and activities that require a firm grip, enhancing your overall strength.

To maximize strength gains with deadlifts, it’s crucial to prioritize proper form and technique, gradually increase the weight lifted, and provide adequate rest and recovery between training sessions. Additionally, incorporating variations of deadlifts, such as sumo deadlifts or deficit deadlifts, can help target different muscle groups and promote overall strength balance.

How Does the Deadlift Build Muscle?

The deadlift is a highly effective exercise for building muscle mass due to its ability to engage multiple muscle groups and provide a significant stimulus for muscle growth. Here’s how the deadlift helps in muscle building:

• Compound Exercise: The deadlift is a compound movement that engages multiple joints and muscle groups simultaneously. It primarily targets the muscles in your lower body, including the glutes, hamstrings, quadriceps, and calves. Additionally, it involves muscles in your upper body, such as the back, shoulders, and arms. By working multiple muscle groups at once, the deadlift allows for efficient muscle stimulation and growth.

Source: Photos Courtesy of CrossFit Inc

• Heavy Load and Progressive Overload: Deadlifts typically involve lifting heavy weights, which places a significant amount of stress on your muscles. This high-intensity load provides a strong stimulus for muscle growth. By gradually increasing the weight you lift over time, you apply the principle of progressive overload, where your muscles are continually challenged to adapt and grow stronger.
• Muscle Fibre Recruitment: Deadlifts require the activation of a large number of muscle fibres to generate the force needed to lift the weight. As a result, deadlifts can recruit a significant amount of muscle mass, leading to muscle development and hypertrophy. The exercise targets both fast-twitch and slow-twitch muscle fibres, promoting balanced muscle growth.
• Core and Stabilizer Muscle Development: Deadlifts require a strong core and stability to perform the movement correctly. The exercise engages and strengthens the muscles in your core, including the abdominals, obliques, and lower back.

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