Whether to perform deadlifts with sumo or conventional technique is one of the most controversial questions in strength training. Along with controversial questions like: “Who would win in a fight? A shark or a bear?” The question of Sumo or Conventional results in internet fights more than most any other.

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But like the shark vs. bear question, the decision of sumo or conventional should be based on individual structure. Just as a shark would not fight well on dry ground, and it is doubtful a bear would be effective in the water, an individual anatomically suited to pull with one style or the other should pull in that style.

In his article “Deadlifts: Common Misconceptions and Practical Tips,” Jeremy Park, SPT, CSCS, details and answers this question: “Therefore, from a performance standpoint, neither the sumo nor the conventional deadlift seems to be clearly advantageous across all athletes, but an individual may be anatomically best suited for one style or the other. For example, one of my training partners finds the sumo style most fitting for his anatomical structure: a long torso, shorter arms, and pretty good hip mobility. With sumo, he can pull over 700 pounds (in Crocs) but struggles with 500 pounds using conventional. So, identifying the deadlift style that best accommodates your anatomical proportions is among the most important first steps to your powerlifting journey. 

Below is a chart highlighting the differences between the conventional and sumo deadlift.