Choosing Between Sumo and Conventional Deadlifts | ft KEVIN OAK

Sumo and Conventional Deadlift: Which Should You Do?

The short answer: Both!

The long answer: Use them both strategically to strengthen weaknesses and build well-rounded strength, and structure their use around the context of your program/goals!

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In this video, we enlisted the help of 3-All Time World Record holding powerlifter Kevin Oak to share his thoughts on the hot topic of,

"Should I do sumo or conventional deadlifts?"

In reality, every athlete can benefit with training both styles, and the way they're used in a program will come down to the context of one's goals, training status, and season.

When to Choose One Deadlift Over the Other

Athletes [powerlifters] who are in prep will typically benefit most with using their competition style deadlift exclusively. This is for the purpose of specificity.

When to Incorporate Both Deadlifts

Athletes in the off-season can benefit using both deadlift styles, and maybe even airing heavier on the side of their weaker deadlift to strengthen lagging areas.

Recreational lifters can benefit using both deadlift styles in a rotating fashion based on their current training blocks. For example, Kevin mentions using conventional for a mesocycle, then switching to sumo next, or even using variations of each if you want to train both in the same block.

At the end of the day, it's a good idea to incorporate both sumo and conventional deadlifts into your program to build well-rounded strength!

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