Some gym-goers seem to care more about their reflection in the mirror rather than their strength and fitness. Not you. No, you’re not here to just mess around. You’re here to get strong and be healthy. That’s right: you’re a champion—and that’s why you deadlift. Check out these awesome deadlift variaions that will make you feel like Hurcules.
The deadlift is hands down one of the best movements for your body. It gets a bad rap because it’s easy to do incorrectly (and dangerously). Fortunately, with the right training, practice, and patience, the deadlift is easy to do correctly (that is, safely), too.
No question, the deadlift makes you strong. It stimulates your central nervous system and makes you feel like you can conquer anything. But even beyond the standard deadlift technique–which we love–is a whole laundry list of deadlift variations that can add just the right kind of spiciness back to your workouts. If you’re looking for new and awesome ways to train that posterior chain of yours, read on to learn about some of our favorite deadlift variations.
3 Deadlift Variations That Will Rock Your World:
1) Sumo Deadlift-
Often used by powerlifters, the sumo deadlift allows the lifter to move heavier weight through a smaller range of motion while super stimulating the glutes, hips, and hamstrings.
- To set-up, stand with your feet very far apart–wider than your shoulders, even.
- Ideally, your feet are pointing out, and your shins are against the bar.
- Your hands should be directly under your shoulders, with your arms inside your legs (the opposite of a conventional lift).
- Your hips will feel high, but, as with all deadlifts, your chest should be up and your back flat.
Pro Tip: When you lift, be sure to keep your knees out, so you don’t hurt yourself.
2) Deficit Deadlift-
People tend to think about deadlifts only as a back exercise that involves “pulling” super heavy weight from the floor with a flat spine. But the movement also heavily relies on proper activation of your legs and “pushing” your feet into the ground as you stand up.
To get a better understanding of how important your legs are during a deadlift, try doing a conventional lift from a deficit. That is, standing on a bumper plate or some other firm flat surface with the bar starting on the floor as usual. This forces you to move through a greater range of motion while also maximally engaging your hips and posterior leg muscles.
3) Kettlebell Suitcase Deadlift-
This variation is a wild way to challenge your core and obliques.
- Place a heavy kettlebell on the outside of one foot and grab it with the same-side hand.
- Be sure to set yourself up using the same flat back as you would with a regular deadlift–don’t lean sideways to grab the kettlebell.
- Stand up and feel your life change.
Know of any other awesome deadlift variations? Share in the comments below!