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Few weight room exercises are quite as iconic as the deadlift. The ultimate test of raw strength, it’s picking a weight up from the floor to lockout. Although a staple in strength training, there are many different ways to perform the deadlift, with many things to consider when choosing which deadlift variation will be best for your fitness goals. Some will focus on developing major muscle groups, others building strength or muscle mass, and still others will help increase grip strength.
Here, I’ll break down common deadlift variations, as well as some lesser known ones. You’ll learn the pros and cons of each deadlift exercise and how to perform each one with proper form. Take what works best for your goals, and start hitting those deadlifts in the gym!
Pick Your Style: Kettlebell, Dumbbell, or Barbell
The deadlift can be performed with different types of weights and loads. The most common are with kettlebells, dumbbells, or a standard barbell; there are advantages and differences in each.
One thing to consider in a deadlift is the height of your start. A barbell with plates is at about shin height, while a kettlebell with a high handle begins slightly higher. A dumbbell will begin lower, forcing you to lower your chest more. For someone new to deadlifts, the higher positions might be easier to work from, while the dumbbell may be a bit more challenging.
Another thing to consider is the weight of the deadlift. Dumbbell or kettlebell deadlifts will naturally be a lighter load, while a barbell can be loaded with considerably more weight. Additionally, the weight displacement of a dumbbell can make the weight more challenging to balance than a kettlebell.
Ultimately, it depends on your goals. For a high-rep exercise, perhaps use the lighter load of a kettlebell or a dumbbell. Use a barbell for heavier loads. Looking for unilateral work? Perhaps a kettlebell deadlift or a variation would work best for you. The best advice I can give anyone is to experiment with different exercises and weights, and see which movements get you the results you want.
1. Traditional Deadlift
A conventional deadlift is a full-body exercise, meaning it activates and challenges most muscles of the body. Chiefly, it is the ultimate test for hip hinge strength. It attacks the posterior chain, including the glutes, hamstrings, and lower back. Along with this, it challenges grip strength and the upper back and shoulders.
How To Do It:
- Place your feet at about hip-width under the barbell so the bar covers your shoelaces, toes pointed forward.
- Bend over and grip the barbell just outside of hip-width with an overhand grip. You could also use an alternating grip, with one arm underhanded.
- For the starting position, lean over the barbell with the hips set and the back tight. Have the shoulders back and down, keeping the lats active at the start.
- Push through the feet to stand, focusing on firing through the glutes and hamstrings. Stay controlled and keep the back, lower and upper, active throughout. Proceed to stand completely up, holding the barbell the entire movement.
- Bring the barbell back down in a controlled fashion, letting the bar ride down the hips and legs back to the starting position.
Trainer Tip:
It’s common for people to drop the barbell from standing after a successful deadlift rep, or to rush back down. However, I always make sure to control the descent back down, as the negative back to the floor increases time under tension, getting more benefit for your muscles. Additionally, rushing the barbell back down can increase your risk for injury, as you have to relax muscles to move that quickly. Always control the descent; it is safer and gets you more out of your workout.
