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.
3. Stiff-Legged Deadlift
The stiff-legged deadlift, not to be confused with the Romanian deadlift, is one such exercise you should do on leg day rather than back day as it majorly focuses on the hamstrings rather than the back muscles. The back remains contracted throughout the range of motion. We strongly recommend this deadlift as the burn you will feel in your hamstrings, as a result, can’t be matched by any other hamstring exercise.
Here is a video by trainer Scott Herman showing how to correctly execute a stiff-legged deadlift.
4. Trap Bar Deadlift
The trap bar deadlift is done on a special bar called the hex bar or the trap bar. It is safer to use the trap bar as the pressure on lumbar spine is highly reduced when compared to the traditional deadlift. It can be used as a substitute for squats as well. As the trap bar isn’t available in most gyms, we suggest a substitute for this deadlift by holding a dumbbell in each hand and performing the same action.
5. The Hack Lift
The hack lift can be considered the most dangerous deadlift movement, so you need only perform this movement occasionally. There is a huge risk of falling backward, and it also places lots of strain on the knees, which is definitely not a good thing. The other major muscle group it works other than the lower back is the quads.