Strongman Deadlift vs Powerlifting Deadlift

If getting bigger and stronger is the goal, then deadlifts would be a very effective choice to add to your workout program. The deadlift is considered a posterior chain movement, but it has even been shown to help improve the quadriceps. (1)

One topic of discussion in gyms and weight rooms is whether you should train like a powerlifter or a strongman when it comes to the deadlift. The overall philosophy is the same: grab the bar, break it free from the ground, and stand with it. Beyond that, it’s been widely debated whether a conventional (close) stance or sumo (wide) stance is best. 

Then, there is the issue of using lifting straps and whether that is beneficial or considered cheating. We will try to break down both versions of this basic but effective exercise and share which may apply to you or whether you may benefit from doing both.

Powerlifting Deadlift

The powerlifting deadlift is what many people think of when the exercise comes to mind. This version is when the lifter approaches the bar, takes a firm hold with their own grip and nothing else, and lift the weight to a standing position. 

In the context of the sport, lifters much be able to continually keep the bar going up without stopping. Furthermore, they must lower it to the ground upon completion without dropping it. Those are the requirements for the judges to approve the attempt, or give “white lights.”

There are two methods of deadlift. The first is a conventional stance with the feet around shoulder width apart. The other is a sumo stance, with the feet wider so the bar doesn’t have to travel as far in order to achieve a lockout.

Conventional Stance

Stand with feet hip to shoulder width apart and toes pointed straight. The barbell should be over the middle of your feet. While keeping the legs mostly straight, hinge at the hips to lower yourself to grab the barbell. Grip the bar just outside of your knees while keeping your back straight and neck neutral. Bend your knees slightly but keep your hips elevated. You should not be in a squat position. 

Engage your lats and bring your arms in tight, as if you’re trying to squeeze a ball in your armpits. Imagine you’’re trying to push the floor down as you pull the barbell to begin the lift. Keep pulling until the bar crosses the knees. Then, bring the hips forward and contract the glutes while continuing the pull to complete the lockout. Slowly return the barbell to the floor.

Sumo Stance

The sumo stance starts with a much wider stance. Your feet should be wider than shoulder width. The bar should be as close to your shins as possible, possibly even touching them. Toes should be pointed outward, and the goal should be to keep the knees from caving in.

Take a close grip of the barbell so your hands are shoulder-width apart or slightly more narrow. Push your hips and lower back down as if you’re wedging yourself into position. Maintain the neutral spine and keep the arms tucked in as you would the conventional deadlift. 

Inhale, brace the core, and pull the slack out of the barbell. Start the pull and keep the barbell as close to your body as possible, traveling in a straight vertical line. Continue driving until you are standing fully upright. Finish the movement by squeezing your glutes and extending your hips to a full lockout. Slowly lower the barbell back to the starting position to complete the lift.

Benefits and Drawbacks

The conventional deadlift will target more of the entire posterior chain, while the sumo stance will focus more on the hips, glutes, and quadriceps. Lifting sumo will also be less taxing on the lower back. 

The only drawback to both powerlifting versions is the grip. If you don’t have the grip strength to support the weight for an extended period of time, then you will be unable to complete the lift. This also means the arms are more involved with the lift.

Speaking specifically to sumo lifting, the perception to many lifters is that it’s considered a cheat lift due to the shorter range of motion. However, the training benefits make it worth adding into a routine.

Master to Learn From: Jesus Olivares

If you want to watch a powerlifting conventional deadlift be executed by a master, look no further than four-time International Powerlifting Federation (IPF) world champion Jesus Olivares. He has pulled as much as 410 kilograms raw (no equipment) in competition, which was an IPF world record. Pay attention to his approach, set up, and manner of which he imposes his will on the barbell to rise with him as he stands tall during each attempt.

Strongman Deadlift

The key difference for the deadlift in powerlifting and strongman competitions is the use of lifting straps in the latter. Whether they are traditional straps or figure-8 straps, they have been shown to help improve the chances of lifting more weight than without them. (2)

Hitching, or briefly pausing the lift to bend the knees and reestablish momentum, is allowed in strongman, but it would not be wise to depend on this. It does not guarantee you can finish the lift and will put more stress on the body. What is not allowed is the sumo stance. The hands must be outside of the legs in order for the lift to count.

How to Do It

The strongman deadlift has a similar setup to the conventional deadlift in powerlifting. However, you should pay more attention to your approach and setup with the straps. Make sure you are secure with the straps as they are connected to the bar before you begin the attempt. If you don’t, then you may lose grip on the way up, which could result in an injury.

Do your best to plant your feet as firmly into the floor as possible before you begin the lift. Keep a neutral spine, engage the lats and upper back, then use your entire posterior chain to begin the lift. Once the bar reaches your knees, try to stand tall with it. Once you’re standing, hold the barbell briefly before you lower it to the floor.

Benefits and Drawbacks

The key and obvious benefit for the strongman deadlift is that you can use the straps, negating the grip as a limiting factor. This will allow you to lift more weight and place heavier loads on the muscles. You can also do more reps in some cases thanks to the straps.

The drawback is that the grip may not be worked as much, and that means you will have to do specific grip training if you want to improve this area. Of course, more weight could also be more risk of injury, but with the proper warming-up, preparation, and execution, it would still be worth adding into a training routine.

Master to Learn From: Hafthor Bjornsson

If you even remotely follow strength sports, then you know that Hafthor Bjornsson has not only broken his own world strongman deadlift record; he’s done it twice this year. He started out with a best lift of 501 kilograms in 2020 but has since lifted 505 kilograms and won the World Deadlift Championships with a top lift of 510 kilograms (1,124 pounds). “The Mountain” now owns all three podium spots for this record.

If you ever watch Bjornsson lift, then you know he likes to roll the bar towards himself before beginning the lift. This subtle cue can help him gain momentum as he begins his ascent. Despite the sumo stance not being allowed, he still stands with his feet somewhat apart to maximize his posterior chain as well as his quads to begin the lift.

Once it crosses his knees, his massive back takes over. His lower back and hips have to help him stand tall. Beyond that, his traps and arms help stabilize the weight before he receives the down command. 

Bjornsson did lift these massive weights with a deadlift suit, but he also trains with out so he has the power necessary to support the load he is fighting gravity to control. Training with sub-optimal lifts while maximizing technique is key to his success both with this lift as well as his overall strongman career.

Which is Better for You?

Now that you know more about both versions, which should you apply to your training? The answer is that it depends on your goals. If strength is the ultimate priority, and that includes grip strength, then the powerlifting deadlift without straps would be the best move. 

If you want to lift more efficiently while also paying attention to grip and forearm development, then the sumo stance may be the winner. If you want to get bigger, move more weight, and grip is not a main focus, then the strongman option would serve you very well.

Use More than One to Maximize Training

Are you really locked in to only doing one or another version of the deadlift? Absolutely not. Doing more than one variation will target the muscles differently and help you improve strength in more than one way, making you an overall more versatile lifter.

If you prefer the conventional stance, then you could do the powerlifting version for technique, then add the straps in to load up more weight before moving on to the next exercise. Another strategy is to go heavy with the straps first, then do back down sets without the straps to work the grip.

You can also devote time to working on whichever version of the deadlift you find to be weaker at. This is a common practice with powerlifters who want to make improvements during their offseason training. 

A Word about Belts

Weight belts are commonly used by most strength athletes, and it’s advised that you do the same. You can warm-up without it and even do lighter working sets without one. However, top sets should always be performed with a weight belt to protect the lower back and help you brace the core so you can get the most out of the work you’re putting in.

Sample Deadlift Workout

This workout below offers you a method of doing the deadlift in multiple ways so you can reap all the rewards, followed by some accessory work to help you get stronger as you progress. Rest for three to five minutes between working sets.

Sumo or Conventional Deadlift — 3-5 sets of 3-5 reps*

Strongman Deadlift — 2-3 sets of 3-5 reps

Hyperextensions or Reverse Hyper — 2-3 sets of 6-8 reps

Lying Leg Curl — 2-3 sets of 8-10 reps

Wide Grip Lat Pulldown — 2-3 sets of 8-10 reps

Dumbbell Shrugs — 2-3 sets of 8-10 reps

*Work with a range of 75-85% of your estimated one-rep-max.

Maximize Potential with Nutrition and Recovery

Whether you opt for one version of the deadlift, the other, or do both, they won’t serve you as well as they should without the proper nutrition and recovery. The foundation of the nutrition plan should be protein that comes from food. Protein powder, especially high-quality whey protein isolate, can be a great asset that provides convenience. 

Whether you like stimulants or to train without them, a preworkout that has other ingredients like betaine, beta-alanine, and L-tyrosine will ensure that you’re properly prepared for the training session that is ahead. 

Creatine has been widely researched for decades and has been shown to help improve both upper and lower body strength. (3) Using creatine and HMB together can be even better, and Transparent Labs has them combined in one supplement. This along with proper rest, stretching, and other strategies such as massage therapy will maximize your recovery so you’re adding more plates to the barbell.

REFERENCES

1. Electromyographic activity in deadlift exercise and its variants. A systematic review. Isabel Martín-Fuentes 1,#, José M Oliva-Lozano 1,#, José M Muyor 1,2,¤,*,#

2. Ergogenic effects of lifting straps on movement velocity, grip strength, perceived exertion and grip security during the deadlift exercise. Ivan Jukic 1, Amador García-Ramos 2, Jiří Baláš 3, Jan Malecek 4, Dan Omcirk 4, James J Tufano 4

3. Effects of Creatine Supplementation and Resistance Training on Muscle Strength Gains in Adults <50 Years of Age: A Systematic Review and Meta-Analysis. Ziyu Wang 1, Bopeng Qiu 2, Ruoling Li 1, Yunzhi Han 3, Carl Petersen 4, Shuting Liu 2, Yinkai Zhang 5, Chang Liu 6, Darren G Candow 7, Juan Del Coso 8