4 Deadlift Variations You Need to Try

 

 

In terms of what it can provide and how it can work your body, there are few exercise moves that come close to the deadlift. Deadlifts can reinforce your posterior chain (glutes and hamstrings), boost core stability, activate your glutes, and improve your power growth if you include them in your regular workouts.

So, when do we start? There are many different types of deadlifts, including trap bar deadlifts, sumo deadlifts, and Romanian deadlifts, to name a few. We've got solid recommendations for newcomers, as well as a simple deadlift workout to get you started.

With deadlifts, keep the rep range low and only increase weight if you can retain form. Aim for 3-5 reps per set and 4-5 sets, with sufficient rest in between each set. All of the moves are designed to strengthen your back, buttocks, and glutes.

1.Trap bar deadlift

How to:

Step up into the centre of the bar and hold a handle on each side.

With a neutral spine and tucked chin, sit back and bend your knees, keeping them in line with ankles.

To lift, drive your hips forwards, pushing down through your heels.

Pause at the top, then slowly return to the start position.

2. Traditional deadlift

How to: Stand with your feet hip-width apart, shins touching the bar. Bend down, keeping your spine neutral, until your hands meet the bar. Squeeze your lat muscles and feel the weight in your heels. Keep the tension and, in one movement, pull the bar up and extend your legs. Hold for a second before lowering.

3. Sumo deadlift

How to:

With feet wider than hip-width apart, turn your toes outwards.

Get your shins touching the bar before you bend down, engage your lats and pull up to standing in one swift movement.

Lower back down, keeping your spine neutral.

4. Romanian deadlift

How to:

Hold the bar with it touching your thighs.

Feet hip-width apart and toes pointing forwards, keep your knees soft, but don’t bend them.

Hinge forward, keeping your chin tucked in and core engaged.

Tense your hamstrings and drive back up to the starting position, maintaining that neutral spine.

Related article: 7 Different Variations to Master The Deadlift