Conventional vs. Sumo Deadlifts for the Injured

[Serpens Aeon]

Hi Mark,

I have a question regarding my deadlift form.

This past February I herniated a disc (L4 or L5, I believe) and as a result I've been out of commission since April due to pain, and what not. My orthopedic specialist has had me confined to trunk exercises for the last month or so, while I've been getting tri-weekly traction treatments from the chiropractor. Thus far, progress has been good, although my ability to pull still feels somewhat dodgy. Nonetheless, I'm itching to train again soon. So, onto my question...

I've always been a conventional-form deadlifter, as sumo-style deadlifts felt somewhat awkward, but now that I really need to watch out for my spine, would they be the better option to allow me to keep pulling? I realize you're not a medical practitioner, but I figure you've ideally got some experience with such a predicament.

Any input would be greatly appreciated.

Regards,
Greg

[Mark Rippetoe]

In all honesty, I have had so little experience with sumo deadlifts that I am really not the guy to ask about this. In theory, sumo lines up the spine more vertically, so that there is less shear, but if the erectors are strong enough to hold the spine rigid there is no shear with a conventional deadlift, or even a goodmorning. I'd say that the Elite guys are the ones to ask about this, not me.

[Serpens Aeon]

In all honesty, I have had so little experience with sumo deadlifts that I am really not the guy to ask about this. In theory, sumo lines up the spine more vertically, so that there is less shear, but if the erectors are strong enough to hold the spine rigid there is no shear with a conventional deadlift, or even a goodmorning. I'd say that the Elite guys are the ones to ask about this, not me.

Understood. Nonetheless, thank you very much for taking the time to answer my question.

I'm not sure, however, who you are referring to in regard to the "Elite guys."

[Misanthrope]

I'm not an expert by any stretch of the imagination, but I was of the mind that the body style of lifter was an important factor in determining whether conventional or sumo deadlifting would be preferable. My understanding was that a lifter with shorter arms and legs in relation to the torso might be more comfortable with sumo style. I have fairly long legs and arms, but I'm about average height for a male. My back is almost horizontal when lining up for a sumo pull, and I'm not able to get any power from legs. It doesn't "feel" right at all; thus, I don't do it. However, using the conventional style I can line up perfectly, albeit with a fairly narrow stance. It feels much more natural for me to pull conventionally.

It seems to me that if sumo pulling felt "awkward" to you before, it wouldn't be any better of an idea do it after a back injury. But what do I know?

[Mark Rippetoe]

Matt:

There is an extensive treatment of anthropometry in the new book. It is probably the most commonly misunderstood aspect of coaching correct technique, and we hope to help clarify the situation.

Rip