Tips for Conventional Deadlifters Learning Sumo
Many lifters who pull conventional eventually experiment with sumo, whether to find better leverage, train opposite stance in the off-season, reduce back strain, or chase bigger numbers but transitioning isn’t as simple as widening your stance. It requires a new approach, new cues, and often a big mindset shift.
Here are the biggest tips and considerations I’ve learned as a coach when teaching conventional pullers how to build their sumo.
1. Start With Stance & Setup
The first mistake most conventional lifters make is going too wide, too soon.
Begin with a moderate stance and work outward as mobility allows.
Toes should point slightly out, with knees tracking in line.
Think about rooting (screwing your feet into the floor) rather than just spreading them apart.
A balanced setup will always beat a forced, uncomfortable position.
2. Rethinking Hip Position
In conventional, hips are naturally higher. In sumo, they’ll feel lower but don’t turn it into a squat.
Hips should be just high enough to load the hamstrings and glutes.
If you drop too low, you’ll lose tension and get “sucked” out of position when the bar breaks.
The wedge is everything. Sit between your hips and brace into the bar.
3. Patience Off the Floor
This is where most conventional pullers struggle. Conventional rewards aggression off the floor, sumo punishes it.
The start is slow and technical.
Cue: “Push the floor apart, don’t rip it.”
Once the bar passes mid shin, the lift accelerates and lockout feels faster than conventional.
If you rush the start, you’ll lose position and leak power.
4. Bracing & Upper Back Control
The more upright torso of sumo can make bracing feel awkward at first.
Brace 360 degrees around your core, not just belly forward.
Keep ribs locked down so you don’t flare when you wedge.
Lats should stay tight, actively pulling the bar into your body.
Think about dragging the bar up your legs the whole way.
5. Mastering the Lockout
Conventional lifters often try to “lean back” at lockout. In sumo, that wastes energy.
Lockout is all about driving the hips forward.
Chest stays tall, spine stays neutral.
Cue: “Hips through, not chest back.”
You’re finishing with your glutes, not your lower back.
6. Coaching Considerations
As a coach, here are the biggest lessons I’ve learned teaching sumo to conventional lifters:
Don’t drop conventional immediately - keep it in rotation while building sumo skill.
Mobility is often the limiting factor - adductors, hamstrings, and hips take time to adapt.
No one-size-fits-all stance - experiment with stance width and toe angle based on leverages.
Use variations to teach position - pause sumo, tempo pulls, wide-stance squats, and adductor/abductor work all build the foundation.
Recovery demands are different - sumo spares the erectors but taxes the hips and groin more. Adjust programming volume accordingly.
Mindset matters - many conventional lifters feel sumo is “cheating” or awkward. Frame it as another tool for longevity and performance.
Switching from conventional to sumo is like learning a brand new language, at first it feels foreign, but over time you’ll find rhythm and efficiency. Remember how the bar hurt your back when you squatted for the first time? Same concept. Don’t expect overnight success. Focus on position, patience, and consistency.
Whether you stick with sumo full time or use it as a secondary tool, mastering both styles will only make you a more complete lifter. If you need help with either, don’t hesitate to reach out!
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