Sumo Deadlift vs Conventional Deadlift: Is there a difference?

Study: Utilized 13 collegiate football players and had them perform sumo and conventional deadlifts using a 12 RM.  EMG (muscle activity) was measured in 16 various muscles in the lower extremities[1].

Results: EMG activity was higher in the vastus medialis and vastus lateralis (2 muscles in your quad) along with the tibialis anterior in the sumo deadlift.  The conventional deadlift demonstrated higher activity in the medial gastrocnemius (inside calf).

Conclusion:  Both exercises demonstrate high lower and overall muscle activation.

My Take:  Overall this study used lower loads, utilizing only a 12RM.  It is possible that by using a lower % intensity the muscle activation differed.  Comparing to variations of the back squat, % intensity is the key in increasing muscle activation: ” Research has also shown that muscle activation of the prime movers in the squat exercise increases with an increase in the external load. Also common variations such as stance width, hip rotation, and front squat do not significantly affect muscle activation”[2].   I hypothesize with a wider stance in the sumo position (generally the person stands with their legs really wide) you would get a similar increase in adductor and glute activation similar to what appears in the back squat: “Extreme stance widths of 40% wider than shoulder width (²²) or twice the width of the hips (²⁴) result in greater activation of adductors of the thigh and gluteus maximus” [2].  Although this study did not find results which corroborate with the back squat.  Using more of a common sense approach, the sumo tends to feel more leg dominant.  The conventional feels more of a combination between the back and legs.  In summary, at this time the sumo deadlift appears to activate greater amounts of the quad verses the conventional deadlift.

1.  ESCAMILLA, R. F., FRANCISCO, A. C., KAYES, A. V., SPEER, K. P., & MOORMAN, C. T. (2002). An electromyographic analysis of sumo and conventional style deadlifts. Medicine & Science in Sports & Exercise, 34(4), 682-688. doi:10.1097/00005768-200204000-00019
2. Clark, D. R., Lambert, M. I., & Hunter, A. M. (2012). Muscle Activation in the Loaded Free Barbell Squat. Journal of Strength and Conditioning Research, 26(4), 1169-1178. doi:10.1519/jsc.0b013e31822d533d