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12 Different Types of Deadlifts and Their Pros & Cons

In this article, you’ll learn about different types of deadlifts and their benefits and differences

The deadlift is an essential exercise in bodybuilding. However, you may not be able to approach it. It’s not that you can’t do it, but maybe you don’t have the technique or the strength to do it yet. So here are the Different Types of Deadlifts that will help you acquire a perfect technique, or to target a more specific objective. different types of deadlifts

Different Types of Deadlifts:

  1. STRAIGHT LEG OR STIFF LEGGED DEADLIFT
  2. THE SUMO DEADLIFT OR SUMO DEADLIFT
  3. THE ROMANIAN DEADLIFT OR ROMANIAN DEADLIFT
  4. THE DEADLIFT WITH DUMBBELLS
  5. DEADLIFT TRAP BAR
  6. DEADLIFT WITH DEFICIT
  7. THE DEADLIFT SUITCASE
  8. THE ONE LEG DEADLIFT OR ONE-LEG DEADLIFT
  9. JEFFERSON DEADLIFT
  10. RACK PULL DEADLIFT
  11. DEADLIFT WITH CHAINS
  12. FLAT PINCH DEADLIFT

1.STRAIGHT LEG OR STIFF LEGGED DEADLIFT

The deadlift with legs stretched, paradoxically, is not done with legs fully stretched, in which case it would present a risk of tearing for the hamstrings. This deadlift is therefore performed with a slight bending at the knees. It is then advisable to avoid the famous round back during the exercise, for that, one leaves the torso and one rocks the pelvis a little forward, what is called in the jargon an anteversion of the pelvis. The rest is a 90 ° bust flexion, you should feel your hamstrings under tension. Recommended variant for those who really want to target work on hamstrings.

2.THE SUMO DEADLIFT OR SUMO DEADLIFT

Certainly the most well-known and extremely popular variant for Powerlifters among the different types of deadlifts, you know, those very muscular tall men who lift very heavy! The major difference between a classic deadlift and deadlift sumo lies in the position of the feet, these are more widely spaced, like sumos. The main advantage is that the bar has less way to go to the highest point of the movement, so we can load more! But that’s not all, there is also a small variant of this variant! The sumo deadlift pull, which consists of adding a draw from the bar towards the chin at the end of the movement! These sumos are crazy!

3.THE ROMANIAN DEADLIFT OR ROMANIAN DEADLIFT

Here is a superb variant of the deadlift in terms of isolating the hamstrings, the Romanian deadlift, or its small name RDL. No one can deny its many benefits on the posterior chain. The only difference with the traditional deadlift is the initial position, which is not on the ground. To execute it, advance to the bar on the ground so that your shins touch it.

dub It is generally recommended a little more to the beginner because we load less heavily on this kind of movement. The major difference with a classic deadlift is the initial position of the legs, almost stretched, the knees slightly bent. Here we focus the work on the posterior chain.

4.DEADLIFT WITH DUMBBELLS

The deadlift with dumbbells is an exercise really very close to his dad, the deadlift, with the difference, you can imagine, that it is carried out with dumbbells! This, therefore, makes it a perfect exercise to perform when you start on the deadlift, or an excellent complement for these ladies, to integrate into their training circuits.

Note: if the dumbbells in your room allow you to work with heavy loads and you are more comfortable with the dumbbells than at the bar, why to deprive yourself!

5.DEADLIFT TRAP BAR

A little less known, this variant involves a trap bar, as its name suggests. In bodybuilding, a trap bar is a kind of bar in which space has been designed so that the performer can place themselves there. It has the great advantage that the position, once inside, is ideal for grip and trunk.

This variant is, in fact, a little less dangerous for the spine, it recruits the lower backless, accentuating, on the contrary, the work on the quadriceps and trapezoids. It is really very practical for beginners who would like to acquire a really clean technique before getting down to business with a classic form of deadlift.

6.DEADLIFT WITH DEFICIT

This variation of the deadlift is quite explicit, when you want to execute it, you should place yourself high, to have a greater range of motion. You can, for example, place a weight under your feet to start. This will allow you to initiate the movement from a lower point. The higher the platform used, the greater the deficit, the less you will be able to lift compared to a conventional lift.

Why use the deadlift deficit? Well, this can be useful if you experience stagnation in your usual deadlift session.

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7.DEADLIFT SUITCASE

Here we enter into a series of movements that we really rarely come across, the deadlift suitcase consists of doing a deadlift, but unilaterally, only on one side. Generally, we take a dumbbell, which we place on the side, we grab it, we lift, we repeat and we change sides. You can also take a kettlebell.

Why is it good, besides training to go on vacation? Well, with this movement, we will focus more on basic stability. Indeed, the unilateral effort will tend to generate a rotation, which will have to be compensated by resisting and keeping the torso symmetrical. Most purists will tell you that it is done with an Olympic bar, because that’s how we always did, etc. If a dumbbell is right for you, let them talk.

8.THE ONE LEG DEADLIFT OR ONE-LEG DEADLIFT

This exercise is especially recommended for women, it will first teach you to stabilize on one leg, there, you say to yourself, I am not a dancer, I do not care. On the other hand, it will help you build gluteal steel, there I think you are already more interested 😉

Why? Because instability will push you to make an overcompensation that you will not find in a classic deadlift or any exercise for gluteus maximus. Who says compensation, says increased work of the posterior chain.
In summary, if you want to shape a program with exercises that attacks the buttocks, integrate the deadlift to one leg!

9.JEFFERSON DEADLIFT

Just as there is Jefferson squat to vary the squat, there is Jefferson deadlift to vary the deadlift, sacred Jefferson! There is not really a perfect position to speak of with this variant, you will have to experiment to find the one that suits you best according to your morphology. Already, you will have to choose which foot to put in front, it will depend on your level of comfort with each one, or then you can alternate with each series. This variation is recommended for people suffering from lower back pain, as this alternative offers the possibility of working with a more vertical back.

10.RACK PULL DEADLIFT

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This variation of deadlift will really accentuate the work on the “pull” phase rather than the push, hence the “pul”. The movement is really similar to the classic deadlift, we will, however, place the bar not on the ground, but on a rack located at knee height. In this way, we will really be able to focus on hip extension. If you are really struggling with the pulling phase during a classic deadlift, then this alternative is for you, it will strengthen your upper body.

11.DEADLIFT WITH CHAINS

As the name suggests, it is done with the presence of chains on the bar. It will help you work your power by increasing your speed and your strength. The good thing about chains is that they will weight heavier and heavier as the movement progresses, which will gradually increase your muscle contraction and strengthen your explosive force. This alternative will also allow you to overcome your trays, and add repetition to your max!

12.FLAT PINCH DEADLIFT

This one is funny, it’s about taking the load, not by the bar, but by the weights! Yes, I assure you, it may seem a little (much) ridiculous.

but in fact, it will really strengthen your upper back, and above all, your grip! A very good alternative for those who do rock climbing for example!

CONCLUSION: Different types of deadlifts

Here we are, we have seen that there are many different types of deadlifts, that’s an understatement! There are almost as many as for the squat. And again, I saved you all the variations from the CrossFit (based on shoulder thrown) and Power men (based on tires, car, etc.)! Suffice to say that there are really almost infinite, we can use all kinds of weights (tires, bars, dumbbells, kettlebells, cars, balls), but the classic movement will always remain the same. The declensions will then intervene on factors such as unilaterality,

therefore balance, range of motion, the position of the legs (stretched or not), grip, etc.

It is therefore up to you, according to your objectives, to adopt the movement that suits you best, and to execute it in a safe and controlled manner so as not to injure yourself while benefiting from all that the deadlift can bring you…

Note: “All video is taken from youtube and All rights reserved to respective owners. Mostly video are belong to creative commons”.

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