Deadlift: What are the variations we can do?

Dead weight

Sure you know deadlift exercise. Because it is one of the best known and integrates perfectly into our daily routines. Well, if you have it so well known, it is always good that you choose to modify it and for the variants that we are now going to comment on. Since they will be of great help when carrying out your workouts.

Do you know what benefits the deadlift brings us? Well, we will tell you that, broadly speaking, it will improve strength. But not only that but also, it will also improve the core and of course, it will give more toning to the arms. So you see that it involves various parts of the body and with them, great benefits that we must take into account.

The basic deadlift

We always like to start at the beginning and therefore, nothing like betting on the basic deadlift. How it is performed? Well, very simple because it is about holding either a barbell or dumbbells, since it will always depend on oneself. You stand up, feet hip-width apart. Now you must hold the bar, or dumbbells, separating your hands so that they are at shoulder height. You must keep your back straight but contract both the abdomen and the buttocks.. When lifting the bar, you must step firmly with your heels on the ground. And to go down you will do it slowly and with good control of the weight you carry.

sumo deadlift

One of the first variants, and that you surely know too, is this. It is the sumo deadlift and as such, we need to separate the feet more than in the previous variety. That is, in this case they will be more open than the height of the hips and with the feet slightly placed outwards. While the arms are placed inside the legs. We must go down bending the knees but keeping the back well controlled. For this reason, it is best to always start with little weight on the bar, so that little by little we can add to it.

Stiff-legged deadlift

It is also known as Romanian and it is that, in this case the legs are going to be kept stretched, being totally different from the previous options that we have mentioned. We only have to flex the torso in order to be able to reach the bar or dumbbells, but the back must also be very straight, while we take the scapulae back. It is true that you can slightly semi-flex your knees, as they will be of great help.

with deficit

Do you know the deficit deadlift? Then we'll tell you what it is about performing the exercise that we know but on a base and not directly on the ground. You can use a 'step' or a cajon if that's more comfortable for you. It is a way to add more depth to a basic exercise and that is quite efficient as we are seeing. You know, legs bent, back straight and meanwhile, you will lift the barbell with weight. In addition to varying the support point, you can also do it with various grips. Much more work is done and there is more to go.

to one leg

The single-leg deadlift is another variant that you should train. As its name indicates, we will have to support ourselves on one leg, while the opposite one we throw it back just at the moment in which our body goes forward with the weight in one hand. Because in this case, the best are dumbbells. We will not be able to catch as much weight as in any of the previous exercises. We must not curve our back when performing this movement and of course, all this must always be well controlled. What variant is the one you most often do?


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