Deadlifts are one of the best exercises for building core strength and working your lower body, but most people find them boring and repetitive. This is because you can only do so many variations of this exercise without feeling like your routine is getting repetitive.
Below we’ve provided ten different deadlift variations that will not only keep your routine fresh but also allow you to work muscles that might otherwise go untrained with just a regular deadlift.
Deadlift Benefits
The benefits of deadlifts include working the entire body and building muscle mass in your lower body. Deadlifting provides an intense workout that is relatively short, making it ideal for people who don’t have a lot of time to do intense workouts like weightlifting or workouts with weights like squats or bench press. Deadlifting also helps you build muscle without needing any equipment like weights or machines which makes it accessible for anyone who wants to build muscle.
Deadlift Technique
Before you begin performing deadlifts, you need to familiarize yourself with the correct technique to deadlift. The proper technique will help prevent injury and increase your ability to lift more weight as well as improve your overall strength and muscle mass.
Deadlift Variations
Listed below are twenty different deadlift variations that can be used to provide freshness to your deadlifting routine. These variations will allow you to target different muscles in your body and either increase weight or add variety to your routine. You can also combine some of the variations together or perform them alone.
See a sample deadlift workout routine
These exercises are not listed in order of difficulty, nor are they ranked by how effective they are compared with other exercises.
Deficit Deadlifts
Lifting off of a platform, whether it be a lower stair or an actual platform, allows a lot of people to still perform deadlifts without having to bend over as much. If you have difficulty performing a normal deadlift, then performing deficit deadlifts will allow you to work your muscles with less pain and discomfort.
Speed Deadlift
A speed deadlift is typically used by powerlifters when training for competitions and involves using lighter weights to build speed. The speed deadlift is a great way to build speed in the deadlift and is an effective workout for the lower back.
One-Arm Deadlifts
One-arm deadlifts are an excellent exercise for anyone who struggles to perform deadlifts on a regular basis. The one-arm deadlift helps build strength in your legs, hips, and core muscles while also helping to ensure that you maintain proper form throughout the exercise. Think of this exercise as sort of a hybrid between a hang cleans and a standard deadlift.
Speed Renegade Rows
The speed renegade row is a great exercise that allows you to add an extra challenge to your deadlift workout. The speed renegade row involves performing rows while moving backwards, which works both your legs as well as your core muscles. This can also be used to develop speed and agility when performing your deadlifts, which will help you lift more weight in the future.
Double-and Single-Arm Deadlifts
A double-and single-arm deadlift is a variation of the traditional deadlift that involves lifting two more plates on each side of the barbell. This will help you get a more intense workout and add an extra challenge to your routines, which will allow you to make gains in both strength and muscle mass. Remember that there are only so many weights you can lift on each side before it starts hurting your joints.
Romanian Deadlifts
The Romanian deadlift is one of the best exercises for building strength in your hips and core. It is also a great exercise to help improve your posture and core strength. This exercise will help increase muscle mass which will also have a positive effect on your muscular appearance. A Romanian deadlift can be performed with or without a belt, depending on the weight you are lifting and what kind of exercise equipment you have available.
Sumo-Stiff Leg Deadlifts
A stiff-leg deadlift has gained a lot of popularity recently, and for good reason. This variation is exactly what it sounds like – it just utilizes a different portion of the deadlift to help target different parts of your posterior chain. The sumo stiff leg deadlift is great for improving your overall performance and can help you lift more weight to build muscle mass.
Reverse Hyperextensions
Reverse hyperextensions are a great exercise for those who need more of a challenge in order to develop more muscle size and strength. The reverse hyperextension is an exercise that involves lifting weight off of a block that has been dropped from a height, which makes it one of the best exercises for building strength in your lower back. It is also an effective exercise for increasing your core strength, which will help you maintain good posture and improve your overall appearance.
Reverse Grip Deadlift
A reverse grip deadlift will allow you to hold the bar at a different angle, which will help target different muscles in your body. The reverse grip deadlift is an effective exercise for targeting the glutes, hamstrings and lower back muscles.
Shrugs
Shrugs can be used effectively in combination with other exercises to increase your strength and improve muscle mass. Adding shrugs to your routine will help target the upper part of your back, which will allow you to work multiple parts of muscle groups at one time.
Hex Bar Deadlifts
A hex bar deadlift can be used to increase the difficulty of your deadlift routine. It will allow you to add extra weight, which will allow you to make gains in muscle size and strength. The hex bar deadlift is great for those who want to use dumbbells or barbells but do not have any available equipment.
Trap Bar Sumo Squats
The trap bar sumo squat is another great exercise that can be used to build strength and muscle mass while also targeting your hamstrings. Squats can be a very effective exercise for those who want to work their lower body muscles and help improve the appearance of their legs. Adding traps bar sumo squats to your routine will increase your overall strength and muscle mass and help you workout with greater intensity.
Kettlebell Deadlifts
Kettlebell deadlifts are a great exercise for those who spend a lot of time sitting down. Kettlebell deadlifts can help relieve pressure from your lower back, allowing you to develop stronger back muscles and improve your overall core strength.
Lifting with proper form is key when performing all of these exercises, so make sure that you consult an experienced trainer before attempting them. They are all effective exercises, but they are also very difficult to master.
Single Leg Deadlift
The single leg deadlift is an effective exercise that can be performed with many different kinds of weight. This exercise is great for those who want to strengthen the muscles in their lower body while also targeting their hamstrings, glutes and lower back muscles. Think of this exercise as a variation of the squat, which will help build muscle mass in your legs and improve overall performance when you perform other exercises.
Dumbbell Deadlift
Dumbbell deadlifts are becoming more and more popular, and while they should not be used by those who want to rapidly build muscle mass, they are great exercises for those who want to make gains in strength and muscle mass. Using dumbbells will allow you to target the entire lower body of your body, which will help you develop a larger and stronger lower body.
Conclusion
Deadlifts are a very effective exercise that can be used to build muscle mass and improve your overall strength. Choose the exercises listed above based on your own personal goals, as well as the type of equipment you currently have available. Be sure to consult a professional before beginning any workout program or exercise routine.
