Deadlift Variations

“OH MY WORD! THERE ARE SO MANY DEADLIFT VARIATIONS! WHICH IS THE BEST?”

Well, that depends on the motivation behind putting it in a program. Read below to see some of the basic benefits of several of the different deadlift variations.

Conventional Deadlift

• Strengthens the glutes, hamstrings, and lower back.

• Used in competition.

Sumo Deadlift:

• Easier for those with knee pain.

• The start position is easier to get into because it doesn’t require as much mobility as the conventional deadlift.

• More quad and adductor activation than the sumo deadlift.

Trap Bar Deadlift

• More quad activation.

• The position is easier to get into than the conventional because the handles are higher off the floor.

• Easier to keep a neutral spine.

• Can load heavier than a bar, while still training a hinge pattern.

• Allows for a neutral grip.

• The center of mass is in line with the lifter’s center of mass.

• May be slightly more efficient than the conventional deadlift for transfer of power and velocity gains to sport.

Kettlebell Deadlift

• A great choice for beginning lifters.

• Easier to handle as it is a smaller lifting implement.

• Places its center of mass in line with the lifter’s center of mass instead of out in front of them.

Sandbag Deadlift

• Great for submaximal work.

• Teaches the body to adapt to changing stimulus as the bag shifts and changes with each rep.

• Can be used to add rotation to a deadlift, working muscles in a way they aren’t used to being worked with a traditional deadlift.

Kickstand Deadlift

• Takes balance out of the equation while still allowing single-leg training.

• Can be used to correct muscular imbalances between legs.

• Improves stability and balance.

Single Leg Romanian Deadlift

• Improves motor control/coordination.

• Indirectly strengthens muscles of the pelvic floor.

• Improves stability and balance.

• Can be used to correct muscular imbalances between limbs.

Romanian Deadlift

• Most transferable to all populations - almost anyone can do it.

• A great variation for teaching the hinge movement - just have the lifter stand in front of a wall facing out and tell them to touch the wall with their butt.

• Strengthens the glutes and hamstrings with a smaller range of motion than the other variations.

Rack Pull

• Can be loaded more heavily than a conventional deadlift to strengthen the top of the deadlift.

• Increases pulling strength.

• Safer for individuals who have been injured or have back issues.

• Good for those with limited mobility.

Deficit Deadlift

• Requires more flexion in the knees and hips, increasing quad activation.

• Increases strength in the pull off the floor.

• Can help to improve technique in the conventional deadlift.