Have you hit a wall — that plateau where no matter how much you lift you just aren’t getting bigger? Or you are just a gym newbie? This article will give you some insight on how deadlifting can help you tremendously in achieving your desired goals.
There is just one thing that needs to be taken care of while deadlifting, and that is having the correct form. If your form is incorrect, the deadlift will not only hinder your gains, but it will actually damage your body.
Also, heavy sets should be performed with a lower rep range as this will make you stronger and help in lifting heavy overall (as long as the weight is still close to your capacity). So before you perform a heavy lift, ask someone experienced in the art or read up about it.
So here are the different deadlift variations:
1. Conventional Deadlift
The first kind of deadlift you should be dealing with is the conventional deadlift; the orthodox style. Conventional deadlift is the one you should mainly be focusing on. This can also hurt your body tremendously if performed incorrectly.
Here is a video by team Supertraining and the legendary Ed Coan explaining how to perform this deadlift correctly. If you don’t know who Ed Coan is, he’s considered to be the worlds greatest powerlifter of all time. See how he explains how to perform conventional deadlifts:
2. Sumo Deadlift
The sumo deadlift is a relatively easier kind of deadlift for many in terms of the amount of weight lifted. The feet are placed wider apart (beyond shoulder width), and the hand grip is narrow. Many people can lift heavier in this stance compared to the conventional form. The chances of having an injury in this exercise are also lesser when compared with other forms of deadlifts.
While the conventional deadlift places emphasis on the lower back, the sumo lift mainly focuses on the quads and lower back.
Conventional or Sumo, you decide.