If you’ve ever watched a powerlifting competition or trained alongside competitive lifters, you’ve likely seen two distinct styles of deadlift: conventional and sumo. But if you’re new to the sport, you might be wondering — can you sumo deadlift in powerlifting?
The short answer: Yes, sumo deadlifts are 100% legal in powerlifting competitions. In fact, many lifters prefer the sumo stance due to its biomechanical advantages. However, to execute it safely and effectively, the right equipment makes all the difference — especially a high-quality lifting belt.
In this post, we’ll break down:
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Whether sumo deadlifting is allowed
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Who it’s best suited for
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How an SBD lifting belt can support your technique and progress
Is the Sumo Deadlift Legal in Powerlifting?
Absolutely. Both sumo and conventional deadlifts are allowed in most major powerlifting federations, including the IPF and IrishPF. As long as your lift meets the competition rules (like proper lockout and bar control), you’re free to choose the stance that works best for you.
So, What’s the Difference?
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Conventional Deadlift: Feet are hip-width apart, and your hands grip the bar outside the knees.
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Sumo Deadlift: Feet are much wider, with toes turned slightly out. Your hands grip the bar inside your knees.
Sumo reduces the range of motion and places more emphasis on the hips, glutes, and quads — making it an excellent choice for lifters with strong legs or longer torsos.
Why Use a Lifting Belt for Sumo Deadlifts?
Regardless of which deadlift variation you choose, core stability is everything. The sumo deadlift demands a strong brace and an upright torso — and that’s where an SBD lifting belt comes into play.
🛡️ Key Benefits of Using a Lifting Belt:
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Improved intra-abdominal pressure for a stronger, more stable brace
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Better posture and spine alignment during the lift
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Greater confidence when attempting heavy singles or volume work
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Reduced risk of injury, especially under fatigue
Whether you’re pulling conventional or sumo, an SBD belt can help you lift more safely and effectively.
Top SBD Lifting Belts for Powerlifters in Ireland
Here are some excellent choices for sumo and conventional deadlifters alike:
🔴 SBD Belt 10mm
A favourite for both beginners and advanced lifters, this 10mm belt is easy to break in but still offers strong core support — ideal for the mobility demands of sumo deadlifting.
⚙️ SBD Forge Belt 13mm – Grey/Black
Built for maximum support and durability, this IPF-approved 13mm belt is perfect for heavy lifters looking for unrivalled core stability during high-intensity pulls.
🟠 SBD Forge Belt 10mm – Grey/Orange
Offers a balance of comfort and support with a unique aesthetic. The 10mm profile is ideal for lifters who want flexibility without compromising bracing power.
You can view the full range of SBD lifting belts and find the one that fits your training style and goals.
Sumo vs Conventional: Which Should You Choose?
There’s no universal best — it comes down to body mechanics, hip mobility, and personal preference. Try both, and see which one allows you to lift with better form and less discomfort. Many top-level powerlifters exclusively pull sumo, while others stick with conventional — and some use both in training.
Regardless of style, a well-fitted lifting belt is a game-changer when it comes to maintaining good form under pressure.
Final Thoughts
Yes — you can sumo deadlift in powerlifting, and for many lifters, it’s the optimal pulling style. It’s entirely legal in competition, and when performed with proper technique and gear, it can help you reach new personal bests.
Whether you prefer conventional or sumo, equipping yourself with a quality belt — like the SBD Belt 10mm, Forge 13mm Grey/Black, or Forge 10mm Grey/Orange — will help you lift more efficiently, safely, and confidently.
Shop premium lifting belts now at SBD Ireland – trusted by lifters across Ireland with fast delivery and competition-ready gear.
