Ah, the classic deadlift. One of the bread-and-butter lifts of any gym-goer.
When we think of the deadlift, we often think of the standard deadlift: feet hip-width apart, hands shoulder-width, and weight on the floor.
But did you know that there are plenty of other deadlift variations?
These variations are not only an exciting change to add to your workout, but come with a whole heap of unique benefits!
Let’s get started with the first deadlift variation…
1. Sumo Deadlift
Kinda like a normal deadlift…except your feet are in a much wider stance.
What are the reasons for performing sumo deadlifts? Well, one reason is that you can lift a much heavier weight. The other reason is that sumo deadlifts target the glutes to a higher degree compared to the standard deadlift. The mechanics of the sumo deadlift also place less stress on your lower back and may feel more comfortable for some people, and the wider stance also reduces the range of motion compared to the standard deadlift (one of the reasons why you can lift much more weight!).
2. Trap Bar Deadlift
When most people think of deadlifts, they only think of using the barbell…but the trap bar is another great piece of equipment that’ll improve your workouts! One of the benefits that the trap bar has over a barbell when deadlifting is that it places less stress on your spine (due to the weight being closer to your centre of gravity). The trap bar also helps beginners not overextend their back at the top of the lift due to the design of the bar.
3. Deficit Deadlift
Having trouble lifting the weight at the bottom of the deadlift? The rest of the lift might feel easy, but does the bar feel glued to the ground at the beginning? You might have to increase your strength at the bottom of the lift. How do we do that?
The answer is deficit deadlifts! Deficit deadlifts are similar to a normal deadlift, except you’re standing on an elevated platform (such as a weight plate). By elevating your position, you disadvantage yourself and have to work harder to lift the barbell off the ground. This strength will carry over to standard deadlifts and aid you in getting the bar off the floor. This variation is more suited to experienced lifters, but once you get the hang of it, your posterior chain strength is gonna go through the roof!
4. Romanian Deadlift
The Romanian deadlift (RDL) is a great exercise to have in your arsenal. This exercise builds muscle, improves posture, and boosts athletic performance. RDL are similar to a deadlift, except the bar will only come down to below your knees (or wherever your mobility allows) so that constant tension is kept throughout the exercise. It’s also a great stretch for your hamstrings and many of my clients have found themselves to be much more mobile after a few months of RDL.
5. Single Leg Deadlifts
Single Leg Deadlifts (SLD) are a great variation of deadlifts usually performed with dumbbells. Just like the name says, SLD are deadlifts performed using only a single leg, An amazing unilateral exercise, SLD work your entire posterior chain while allowing you to concentrate on one leg at a time. SLD will also allow you to find muscle imbalances, as well as help you work on your balance which will help you in everyday activities and sports.
Come check out all the great lifting platforms at Hammers Gym and hit your next PR! Proudly serving clients from Mitcham, Box Hill, Burwood, and Blackburn. Come in and give us a go!
