Complete guide to deadlifts
Deadlifts are a compound exercise that engage big muscle groups, so you’re getting a lot of bang for your buck. But they can also look a little intimidating, especially if you’re new to strength training.
Learn how to nail your deadlift form, then get ready to level up with modifications.
TRADITIONAL DEADLIFT
This is your starting point in the world of deadlifts. The fundamental movements and form in this exercise can be applied to deadlift variations, but you should know how to nail a traditional deadlift before you attempt the other versions.
Benefits
The traditional deadlift engages multiple muscle groups to work your whole body.
Moving house? You’ll be glad you’ve been doing your deadlifts! Picture lowering your body to lift up a heavy box, and you can see how a deadlift is a highly functional movement that will help you in everyday life.
Where you should feel it working
Your quads, hamstrings and glutes drive this movement, to strengthen your entire posterior chain.
Your lower to mid back and core also work to stabilize as you lift the bar up and away from the floor.
SUMO DEADLIFT
It might look funny – but if you’re looking for sumo levels of power through your legs, this is the exercise for you.
Benefits
The wide stance of a sumo deadlift puts less height between lifting the bar off the ground and pulling upright. Not only does this feel super powerful, it likely means you can lift heavier weights, too.
The more upright torso of a sumo stance can put less strain on your lower back than the traditional lift.
Where you should feel it working
As well as being a more quad-dominant lift, the outward-pointing foot placement on sumo deadlifts puts more emphasis on your glutes and adductors (inner thighs.)
ROMANIAN DEADLIFT
Take a little trip to Romania with an RDL. If access to equipment is an issue, this is the deadlift for you.
Benefits
The great thing about RDLs is that using dumbbells makes it accessible for your home gym (or backyard!)
If you have had back issues, this lift will place less pressure on your lower back than the traditional deadlift.
Where you should feel it working
RDLs target your hamstrings and glutes more than the traditional deadlift, while also working your hips and lower back..
Because you’re starting upright, you’ll also be working your traps and forearms to control the movement.
RESISTANCE BAND DEADLIFT
If weights aren’t your thing, you can still get your deadlift fix. All you need is a resistance band and a can-do attitude.
Benefits
This lift is similar to RDLs, but even more accessible – all you need is a resistance band.
Throw a band in your bag and you can get strong anywhere!
Grip the band closer to the floor to increase the level of resistance.
Where you should feel it working
The activation using a band is again similar to RDLs, putting the focus on your hamstrings and glutes, as well as your hips and lower back.
FORM RED FLAGS TO WATCH OUT FOR
While your setup is slightly different for each variation, there are key rules that apply across all lifts.
Don’t round your back – engaging your core will help to keep it straight.
Keep your head neutral.
Your hips and butt should be low, not sticking up into the air.
Don’t overextend your back at the top of the lift or push your hips forward.