Learn How to Deadlift
Learn How to Deadlift
Variations for Building Strength, Grip & Muscle
Few weight room exercises are quite as iconic as the deadlift. The ultimate test of raw strength, it’s picking a weight up from the floor to lockout. Although a staple in strength training, there are many different ways to perform the deadlift, with many things to consider when choosing which deadlift variation will be best for your fitness goals.
The deadlift can be performed with different types of weights and loads. The most common are with kettlebells, dumbbells, or a standard barbell, with advantages and differences to each. One thing to consider in a deadlift is the height of your start. A barbell with plates is at about shin height, while a kettlebell with a high handle begins slightly higher. A dumbbell will begin lower, forcing you to lower your chest more.
For someone new to deadlifts, the higher positions might be easier to work from, while the dumbbell may be a bit more challenging. Another thing to consider is the weight of the deadlift. Dumbbell and kettlebell deadlifts will naturally be a lighter load, while a barbell can be loaded with considerably more weight. Additionally, the weight displacement of a dumbbell may be a bit more challenging.
I am going to break down just three common deadlift variations. Take what works best for you and start hitting those deadlifts on the gym.
Traditional Deadlift: a conventional deadlift is a full-body exercise, meaning it activates and challenges most muscles in the body. Chiefly, it is the ultimate test for hip hinge strength. It attacks the posterior chain, including the glutes, hamstrings and lower back. Along with this, it challenges grip strength and the upper back and shoulders.
How to do it:
1. Place your feet at about hip-width under the barbell so the bar covers your shoelaces, toes pointed forward.
2. Bend over and grip the barbell just outside the hip-width with an overhand grip.
3. For the starting position, lean over the barbell with hips set back tight. Have the shoulders back and down, keeping the lats active.
4. Push through the feet to stand, focusing on firing through the glutes and hamstrings. Stay controlled and keep the back, lower and upper, active throughout. Proceed to stand completely up.
5. Bring the barbell back down in a controlled fashion, letting the bar ride down your hips and legs and back into starting position
Sumo Deadlift: This variation of a conventional deadlift has you use a wider stance - wider than your grip. While this lift trains the same muscles as the standard deadlift, a sumo stance will engage the legs and quads more, and the back a little less. This make the sumo a good variation for those working through an injury.
How to do it:
1. Place feet wide under the barbell, typically outside shoulder width, toes pointed outward slightly. Place your grip overhand and inside of your stance. The hips will be lower, with the chest up more and the back angle a little lower as well.
2. Push into ground to stand, keeping the chest up and driving through the legs.
3. Stand tall until the legs are locked out and you are upright.
4. Return the barbell to the ground, letting your legs bend back to the starting position, while keeping the back and core tight and controlled in your descent.
Romanian Deadlift: The RDL is a great exercise to build muscle in the posterior chain, as it emphasizes the lower back muscles. In addition, reps are done without touching the barbell or weights back to the ground, keeping muscles activated in the upper body throughout the entire set.
How to do it:
1. Stand up with a bar or load like a conventional deadlift, feet hip-width apart.
2. From the top of the deadlift, brace your core and keep the shoulders back and activated.
3. Bend over and lower the bar by shifting the hips backward, keeping the legs mostly straight, only letting them too bend to allow the hips to shift back and to maintain balance.
4. Bring the bar as low as comfortably possible without touching the plates to the floor (about shin height).
5. Once in position, fire the glutes and hamstrings to bring the weights and yourself back to starting position.
The best deadlift variation is going to depend on what your goals are. Regardless of what variation you use, a deadlift focuses on hip hinge strength - the posterior chain firing to lift heavy things up. It’s vital for athletes and everyday life as well. This is a functional movement that should be apart of anyone’s training program.
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Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training, 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio, visit her Facebook (Core Performance Health and Fitness), Instagram (@cptcoreperformance), go to www.coreperformancefitness.com or call her directly at 716-698-1198.
