The deadlift is one of the very few exercises that utilizes the entire body in one motion; that makes many people think that it doesn’t need to be modified. Well, that’s not necessarily true. When certain areas of your body need to get more attention, and be targeted harder, variations are necessary. Here, we have compiled a list of five deadlifts variations that you can utilize to specifically hit those hard to reach spots!
1. Sumo Deadlift
The sumo deadlift is an alternative to traditional deadlifts that is easier on your lower back. Also though, it is capable of hitting muscle groups that traditional deadlifts usually can’t prioritize. The sumo deadlift works the glutes and quads much more than regular deadlifts. It is done by simply using a wider stance (like a sumo wrestler’s) and performing a deadlift just as you usually would.
2. Romanian Deadlift (RDL)
The Romanian deadlift is more of a hypertrophy exercise, than a strength exercise – so if you’re trying to tone down those legs and get them beach ready, the RDL is for you. It’s performed by deadlifting the bar up, then, instead of dropping the bar back on the ground for your next rep, you keep your legs locked and just bend over as far as you can while keeping your back flat.
3. Single Leg Romanian Deadlift (Single leg RDL)
As you can probably imagine, the single leg RDL is very similar to the RDL. You probably know this part already, but yes, it is done on one leg. The benefit of doing the single leg RDL is stabilization and extra hamstring activation. You also take some pressure off the lower back. So if your hammies need some extra work and you don’t like how regular RDLs make your back feel, the single leg RDL should be your go-to.
4. Snatch Grip Deadlift
The snatch grip deadlift can be done on those leg days when you really don’t feel like doing leg day. It targets the upper body significantly more than the lower body. It can slo really help you build size and strength in your traps and lats. To do a snatch grip deadlift, you simply perform a regular deadlift, but spread your hands as far out as you can
5. Trap Bar Deadlift
Now go hit the gym with some of the new variations you’ve learned! Don’t forget to practice good form and please use a belt! We know the deadlift is a fairly advanced lift, so let us know if you have any questions. We at Sportamix are always happy to help!
The trap bar deadlift is a great way to protect your back from injury while deadlifting. It requires a different bar designed to hold the weight directly underneath you. This is rather than in front where you need to bend over to grab it. The trap bar deadlift works the quads slightly more than a regular deadlift. Still, for the most part, it targets all the same muscles (all while alleviating pressure from being put on your back)