10 Deadlift Variations You have to Try


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Video taken from the channel: Critical Bench Compound


Deadlift Series #8: 3 of My Favorite Deadlift Variations for General Strength and Development

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Video taken from the channel: Stefi Cohen


Variations for Stronger Conventional Deadlifts

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12 DEADLIFT VARIATIONS: Which suits you?

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10 Kettlebell Deadlift Variations to Try

Video taken from the channel: Train for Longevity Wild Warrior Nutrition

10 Deadlift Variations #1 Conventional Deadlift. The granddaddy of all deadlifts. When most gym rats thing of the deadlift this is the #2 Sumo Deadlift. The second common style of pulling, the sumo deadlift is a great variation to rotate into your #3 Trap Bar Deadlift. The trap bar is a.

Choose the Deadlift variation that allows you to lift the heaviest weight. 10 Deadlift Variations 1-4: Conventional, American, Romanian (RDL), and Sumo Deadlifts I’m not going to. Whether you’re struggling with technique or pain, or you need a greater challenge, you should try different deadlift variations. DUMBBELL DEADLIFT When you’re just learning the deadlift, there’s no need to use fancy equipment or heavy weights. You can add these variations in to your workout or sub one in your circuit in place of a regular deadlift.

Single-Leg Deadlift How to do it: Stand tall with both feet on the ground, arms at sides. If building a lot of muscle mass is among your clients’ fitness goals, the deadlift should be one of your go-to exercises. This power move helps train numerous major muscles, including the hamstrings, glutes, lower-back and trapezius muscles. Learn how to teach your clients this essential move, as well as five variations that challenge additional muscles.

It’s up to you to decide which deadlift is your type and most suited to your goals, strengths and weaknesses. Related article: 4 Deadlift Variations To Achieve A Banging Body! Types And Variations Of The Deadlift 1. Jefferson Deadlift. The Jefferson deadlift – also known simply as the Jefferson lift – is a classic strongman movement. Before we get into the deadlift variations, I’ll put a disclaimer out there that if you are experiencing discomfort, whether it be pain in the front of the hips, low back pain, or any other issues when trying to do these compound lifts, you need to make sure you see a qualified health care professional first.

Deadlift Variations For Runners. Here are six deadlift variations to try, whether you’re seeking to improve your strength, speed, power or endurance. Conventional Deadlift; This is the classic form of a deadlift and the foundation of all other variations. Get this one right, and the other versions will come in handy. Sumo Deadlifts.

Hex Bar Deadlift. Romanian Deadlift. Jefferson Deadlift. Rack Pull Deadlift. Suitcase Deadlift.

Chain Deadlifts. Lat Band Pull Deadlift. With so many kettlebell deadlift variations to choose from, you can use any of these exercises to add variety to your workouts and eliminate weak points in your muscular development.

More enjoyable workouts – there are lots of different kettlebell deadlifts to try, and seven of the best are listed below.

List of related literature:

To recap: place the feet and grip shoulder-width apart, grip the bar like the bench press, keep the back neutral, descend straight to the clavicles, tilt the head back while looking forward, raise the bar along the same path, shift the torso forward slightly, squeeze the glutes, and lock out.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

3.17), and lift your feet toward the ceiling (and only slightly overhead) using the abdominal muscles.

“Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners” by David Coulter
from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners
by David Coulter
Motilal Banarsidass, 2004

In the examples, I do the Deadlift with a natural stone.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

As I mentioned earlier, there are several different ways to deadlift depending on your stance, depth, grip, knee action, and equipment.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Which is not to say that proper deadlift form is difficult or tedious to learn.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

All of these variations need to sink into Deep Squat positions.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

1 Slowly lower the bar by flexing at the knees and hips.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

1 Keep long, straight neck in neutral position, squeeze back extensors during lift.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Single knee to chest-on back, knees bent, pelvic tilt, pull knee towards chest, lift head, head returns to flat position, lower leg to knee bent position and alternate with other leg, 10 repetitions each leg in an alternating fashion.

“Obstetric and Gynecologic Care in Physical Therapy” by Rebecca Gourley Stephenson, Linda J. O'Connor
from Obstetric and Gynecologic Care in Physical Therapy
by Rebecca Gourley Stephenson, Linda J. O’Connor
Slack, Incorporated, 2000

Step 6: Have the subject slowly raise the meterstick as high as possible while maintaining chin contact with the floor and keeping the elbows extended.

“Laboratory Manual for Exercise Physiology” by Greg Haff, Charles Dumke
from Laboratory Manual for Exercise Physiology
by Greg Haff, Charles Dumke
Human Kinetics, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • the lunch deadlift….. like really? It isnt even close to a deadlift… just a lunch with another grip….. Guessing they were just picked in order to make it a 10 series.

  • The Bulgarian split deadlift (actually it’s a Bulgarian split Jefferson squat) is done so wrong. First of all, the foot is too high and she’s balanced on the top of her foot instead of the balls, second, the front foot is way too far forward and the hip is in a seriously bad anterior tilt, so say goodbye to any spinal stabilisation that would come from the psoas and last, because of all of the above, there’s way too much lumbar extension. So say hello to a fucked up lower back.

  • Really an interesting video, I would like to add trap/hex bar deadlift on top of these variations since most commercial gyms don’t have the specialty bar. Additionally, IMO, I think Jefferson deadlift would be one of the easiest variations out there, considering the starting position of the variation allows your body central of gravity to be as “close” to the weight as possible, as well as the shortening in range of motion of the movement. Zercher deadlift, on the other hand, would likely to be the toughest variation.

  • Another great video, I really thought you were gonna mention dimmel deadlifts, on those block pulls im actually weaker off 5 inch blocks than off the floor! Im gonna keep them in the rotation for that reason. If i suck at it i need more work.

  • I know you got your wisdom from an Andersen fairytale: The Buckwheat https://www.andersenstories.com/en/andersen_fairy-tales/the_buckwheat

  • Is this the whole tempo deadlift volume you mention in the video? whats the rpe(percentage values for the single and triple? Great info overall! This channel is awesome!

  • Im pulling normally because I don’t have the MINDSET!!!! yet….. maybe I need a gallon of milk and a a gallon of coffee to fix it.

  • i think they are all usefull for different purposes…i dont really get todays “anti-unconventional” hype…they are just different tools in toolbox

  • Nice video David.
    i have 2 question.i do touch and go Deadlift with controlled eccentric portion and a slight pause at the bottom( usually 3 5rep followed by 1 or 2 back of set twice a week. Do you think this is translate over to my 1rm deadlift? And
    Whats your thoughts on overhead press as bench press main accessory movemet?

  • 1:50 I thought it’s dangerous to move your neck back/forth or turn left/right when deadlifting/overhead pressing in any variation?

  • 9 out 10 was common knowledge when I used to train bodybuilding 20 + years ago

    So does that mean bodybuilding has regressed and gone backwards or does it mean that we’ve learnt new techniques that we don’t worry about what happened 40 + years ago

  • hey man, can you help a brother here with a video on frequency exercise variations volume intensity on the classic strict press(ohp), by the way awesome content.

  • BetaDestiny is here! <3 haha kidding but he's a great lifter. Eric being here of course is awesome too, he is KING of unconventional lifts

  • Nice video, as always!
    What do you think of sheiko deadlift to knees to work the strength off the floor?
    And do you think your second variation, with a pause juste above the floor, without touching it, woul work well to build strength off the floor? Maybe with adding a very small deficit to do the pause exactly where the conventionnal start is?
    Have a great day!

  • I’d also throw in tempo snatch grip deadlifts for hypertrophy blocks. Slightly masochistic but very effective to f* up your back while still having pretty good carryover.

  • Sounds like a olympic weightlifting variations. Really works well with a lot of our athletes so im sure powerlifters with weak back can benefit from this

  • Sick video, very informative, however I’m not a big fan of the touch n go deadlift, even though you’ve managed demonstrate its use very well, I feel most lifters would get more out the RDL or tempo deadlift due to the observation that it’s really ease to lose control on the touch n’ go and bounce more than necessary. Could you do a video on particular auxiliary/bodybuilder movements that you think are most beneficial to powerlifters? Thank you kindly.

  • Hi Alex i know its not video related, but i have 2 question for you, im just curious about your opinion. The first is, what do you think about casey butt formula? How reliable is it in your opinion? The second is, what do you think about those young athletes deadlifting 600 like nothing. Will they burnout/get injured or will be the first generation to have a 600 kg deadlift?

  • Damn. My new accessory movement for deadlifts that I came up with is basically that paused dimmel deadlift you mentioned. My lockout is bad, so I was doing paused below the knee with an extra RDL reps before putting the weight down. Causes the glutes to get a sickening pump.

  • I really fucking hope these viewers don’t try these things at home or at the gym. You can seriously injure your spine for the rest of your life doing shit that they’re doing here…

  • Interesting video buddy. Makes understanding bio mechanics easier for those still learning how to approach the powerlifts. I’m running the conjugate method (check out my channel if you like) and this gave me some great ideas! Subbed!

  • Weren’t those Jefferson Squats? I thought Jefferson DL is performed in a Split Squat like stance (feet parallel)… just asking because I’m interested…

  • The video achieved its purpose of addressing the most general issue and weakness back strength and lockout failure.
    However, you briefly touched on the fact you’re more likely to fail off the floor and I’m the exact same, my back can handle whatever it needs to. What variations have you found success with for that weakness?

  • Duuude……HOW can that be good for your back? The only way it can be done is to go into lower back flexion…under load. Fuck that!

  • The only ones worth doing:
    Snatch grip dead
    Split stance dead

    If you wanna be a masochist, definitely give the Zercher movements a try. No carryover to anything but just for the laughs cause they’re extremely painful.

  • Where is Sticky Rick Headband Vonbugendas??? Surely Eric Bugenhagen himself may be able to lend some tips on these lifts? I’m confused…

  • what are your fthoughts on snatch grip sumo? I have found increasing strength in this variation, I am much stronger off the floor.

  • I just tried 3 sets of Jefferson Deads!…….AWESOME! I do not have a squat rack from which to squat or stands from which to squat from & I Just found my new exercise!!!

  • One deadlift variation I really like is the wide-grip deadlift. Longer range of motion (hips start lower and the bar ends up higher on your legs, or above the crotch area for some…) and more emphasis on the upper back, which is where I do feel muscle soreness afterward if I do experience it at all. I did not expect you to mention it, because you keep mentioning you have short arms. For people with short arms, the wide-grip deadlift is no fun, I can imagine.

    BTW, do you have an opinion on the axle press as opposed to a press with a barbell? Of late I am doing the axle clean and strict press at home, whereas in the commercial gym I was out of habit always doing barbell strict presses (out a rack). This pandemic really shakes things up, I must say. I can say I like the axle variation. Cleaning the weight first also has a psychological advantage prior to pressing it (I have no rack at home), as the weight for the clean is very light and that makes me think the press is going to be easy too. The axle has a thicker circumference, which probably makes for a slightly higher starting point from which to press. I always have the bar, no matter what kind of bar, rest on my shoulders, from where I press. I digress, but I am curious as to your opinion, because you are an expert presser (short arms for the win there). My arms are not short; I have a harder time with presses than for example pulling. One other reason is I am of slight build, but on the taller side, so a deadlift suits me better. I do make it a point, though, to work hard on the stuff I am not good at. There is more reward in improving weak points.

  • The tips in this video and the other one you did on shin angles helped me develop a better loading sequence, and a better bar path. Thanks a bunch!