Romanian vs. Conventional vs. Sumo Deadlifts: Weight and Muscles Worked

If you want to lift like Arnold Schwarzenegger, deadlifting is a terrific start. This exercise trains numerous muscle groups and boosts your athletic power. That said, it depends on which style you choose. What’s the difference between sumo, conventional and Romanian deadlifts? Here’s everything you need to know about these strength training regimens. 

Romanian vs. Sumo vs. Conventional Deadlift Weight Difference

First things first, you should understand the difference in weight for the sumo, conventional and Romanian deadlifts. Then, you can work with Chris Protein and show off your strength!

Conventional 

Conventional deadlifts are the most common and the type you’re likely to see at Muscle Beach. This exercise builds your lower back by using your hips and legs to lift the barbell. You typically use a narrow stance at the beginning and get a full range of motion with each rep. 

This deadlift usually lets you lift the most weight because your body uses the largest muscle groups, like the quadriceps and hamstrings. You’ll feel as strong as an ox with each barbell rep.

Sumo

Sumo deadlifts may seem like an easier exercise because of their shorter range of motion. A shorter distance to the top makes for quick reps, right? It might be the case for some people in Austin, but the average person may find it more challenging. 

These deadlifts typically have a lower output than conventional ones because of the wider stance. You’re emphasizing the quads and hips, so maintaining your form is a little bit harder. If you have bionic knees, you can do sumo deadlifts in personal training sessions all day.

Romanian

Romanian deadlifts might be the hardest, depending on whom you ask. This exercise is all about building strength, but focus and control are also key. You’re more likely to use lighter weights with Romanian deadlifts than you are with sumo or conventional deadlifts. Don’t expect to feel like you’re lifting feathers, though!

This deadlift earns its keep through eccentric movement. When you lower the barbell, you target the hamstring and glutes and focus on form. Expert trainers typically recommend a lower weight to avoid injury.  

Romanian vs. Sumo vs. Conventional Deadlift Muscles Worked

Sumo, conventional and Romanian reps work different muscles. Here’s how they affect your muscles and get your body jacked. 

Conventional 

The traditional deadlift builds strength and is a full-body workout, whether you realize it or not. Here are the muscles this rep typically works:

• Lower back: Your erector spinae maintains your stability. 

• Traps: Your upper back also gets a nice workout, especially around the shoulders. 

• Glutes: Looking for juicy glutes? Conventional deadlifts work your booty. 

• Quadriceps: The quads get an excellent workout as they extend the knee. 

• Hamstrings: Your hamstrings are engaged as it extends your hips.

Sumo

While sumo deadlifts are a little different, they work your muscles, leading to an excellent session. Here are the areas they typically target: 

• Adductors: Sumo deadlifts primarily target adductors because of the wider stance.

• Glutes: You need maximum booty engagement for sumo deadlifts.

• Quads: Your torso is more upright, so the quads have a big responsibility. 

• Lower back: Like conventional deadlifts, sumo deadlifts work your lower back. 

• Hamstring: The hamstring doesn’t get as much work, but it gets a nice stretch. 

Romanian

Participants enjoyed practicing their Romanian deadlifts during the Halloween session last year! Here’s what muscles Romanian deadlifts target year-round:

• Calves: Your calves get a great workout because they’re crucial for stability. 

• Forearms: Everything is bigger in Texas, including your forearms!

• Hamstrings: Your hamstrings also get terrific engagement here. 

• Glutes: Romanian deadlifts will build your glutes, like the other deadlifts. 

• Core: A hidden benefit of this deadlift is that it engages the core and stabilizes your torso.

What Are the Benefits of Deadlifts?

Strength training with deadlifts is one step toward the body you want. How else do deadlifts

benefit you? Here are three advantages you should know. 

1. Equipment Variation

Barbells are the standard for conventional, sumo and Romanian deadlifts despite the weight differences. However, you can broaden your horizons with other equipment! Experts say you can use dumbbells, kettlebells and bands. If you use the proper form, you can work your body with nearly any form of weight. 

2. Improved Coordination

Many people focus on using conventional, sumo and Romanian deadlifts to work their muscles. The strength training is great, but it doesn’t tell the whole story. These exercises promote coordination and balance because they require intense focus. Be intentional with

your reps, and you’ll be rewarded. 

3. Corrected Posture 

The benefits of deadlifts extend far beyond the gym. You may notice a difference while at work or sitting at the dinner table. Deadlifts help your posture by targeting the posterior chain, which aids your spine’s alignment. Consider training deadlifts with your partner and prolonging your back health. 

Learning the Deadlift Differences at Chris Protein Personal Training

Deadlifts are among the best strength-training exercises for your mind and body. Who knew they could be so fun and rewarding? If your form is correct, your muscles reap all the benefits.

If you’re ready to learn the deadlift variations, book a transformation session at Chris Protein Personal Training in South Austin! Your first visit includes a detailed consultation with an expert trainer and a roadmap for your fitness journey.