Deadlifts variations

How do you build an all-around powerful, and muscular physique?

Well there is one exercise that is head and shoulders above the rest and that is the deadlift.


It works virtually every muscle, with emphasis on the quadriceps, hamstrings, gluteus maximus and most muscles of the back and also the forearms. As well as increasing muscle and strength another great reason for deadlifting is the release of testosterone and growth hormone, as studies have shown that compound lifts like the deadlift use the most muscle groups hence they release the most of test and GH. there is an art to the deadlift and how to perform the deadlift correctly and safely.


Deadlifts variations

• Variety is good for both strength and hypertrophy and it helps prevent overuse injuries.

• Every body is unique, and the best form for a lifter is the one that best suits his unique anthropometry and injury history.

Contrary to popular belief, there’s no standardized perfect form, only what form is best suited for your body and goals.


Conventional Deadlift

(When the term “deadlift” is used, it is usually referred to a conventional variant. This technique heavily employs the leg muscles, amongst many other secondary muscles, like back and arms).


Sumo Deadlift

(The legs are spread far apart to the sides, almost reaching the weight plates on the barbell, with arms reaching down inside of legs, mimicking a stance of sumo fighters. In oppose to conventional sumo deadlift involves heavier use of legs (especially hamstrings) and glutes instead of the back. If you have a massive waist or if you are really tall but have short arms I recommend you to do sumo. This technique may place greater stress on the connective tissues of the pelvic bone, so be careful how you do it).


Romanian Deadlift

(This variant is used by Olympic weightlifters. Emphasis is on the hamstrings, glutes and lower back. At lowest position waist should be straight with back parallel to floor. The bar is grabbed by extending the hips and bending the knees while the back is fully arched. It is raised by contracting glutes and hamstrings. Usually, a very wide snatch grip is used).


Stiff-Leg Deadlift

(This is another variant very similar to Romanian style that is primarily used in bodybuilding for developing hamstrings and glutes. The only difference between these two is that with stiff-leg you bend from the waist and with Romanian deadlift from the hips).


Single Leg Deadlift

(This is actually a stiff-leg deadlift only performed standing on one leg. Dumbbells or barbell is used, either with one or two hands).


Trap Bar Deadlift

(Trap bar has a hollow part in the middle where a lifter can step in and grab the two side handles. This creates more room for the knees to pass through thus recruiting the legs and glutes more than back).


Side Deadlift

(Also known as the suitcase deadlift, it is very similar to trapbar version where instead of the bar two dumbbells or suitcases, like in Strongman competition, are deadlifted).


Rack Pull

(Also called a partial deadlift, it is performed in squat rack or power rack for strengthening the lockout part of the motion. Due to its shortened range of motion considerably higher amount of weight can be lifted. The only limitation lies in the grip. To overcome this weakness, wrist straps can be used in).


Box Deadlifts

(The box deadlift is a great training tool for many reasons. One, it allows for a greater time that you pull; obviously the ROM is greater so you are forced to pull for a longer period of time. I think this also helps your grip – you are forced to hang onto the bar for a longer period of time. Two, this seems to help people that have weak lower backs and a weak start in the deadlift. And finally, it adds some much needed variety into your training).

To set this up, all you need is a box that allows you increase the ROM without smashing your toes.


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