While the conventional deadlift is the king of all lifts, it can be modified to help promote more strength in different areas or to help with positional stability and power. Here are some variations of the deadlift and how each is helpful for for certain goals or populations:
Dumbbell/Kettlebell Deadlift
Using other weights in place of a barbell improves the strength of the hips and legs in a neutral position for newer athletes.
Trap Bar Deadlift
With the handles at your sides instead of in front of your body, the trap bar teaches the biomechanics of the deadlift by incorporating more leg drive.
Sumo Deadlift
The wide stance sumo position improves hip strength as the load places more emphasis on the hip joint. The shorter range of motion usually means pulling more total weight.
Single Leg Deadlift
Working on one leg at a time challenges your balance and unilateral/single leg strength for better posterior chain positioning. Don’t be afraid to try single leg RDLs, too.
Romanian Deadlift
The top-down Romanian deadlift (or RDL) is popular for loading the glutes, hips, and hamstrings while improving the hinging motion.
Deficit Deadlift
Elevating your platform adds a deeper range of motion component, making the conventional deadlift more challenging. Deficit deadlifts with tempo is extra hard more!
Power Shrug
A precursor for other types of Olympic movements such as the power clean, this variation uses an overhand grip and requires the lifter to pull the barbell off the floor fast into triple extension of the hips, knees and ankles.
For a more in-depth look at deadlift variations, see this blog: Which Deadlift Variations Hit Your Goals?
Whether you’re a sprinter pushing off the blocks or a strongman competing in the deadlift ladder, knowing how to master the deadlift translates into so many things. If your wife decides to dump you on the side of the road because of a lustful affair, you need to know how to deadlift in order to pick up and carry your boxes for the big move…
Oh, my mistake. She dumped you for your lustful affair with the iron. God bless you for your admirable training dedication.
Using the deadlift can be pivotal for producing strength and power out of a hinge position. If you currently are not doing the deadlift in your programming, CHANGE THAT! It’s a monster lift with monster benefits for every level of sport and fitness.
