Compound movements are some of the hardest to perform. Most people commit a mistake while performing them. The compound movements involve multiple muscle groups and joints and hence put you at a higher risk of injury.
The deadlift is one of the compound movements which has many variations. This is also a functional movement which you perform in your day to day life. Getting better at this exercise can help you directly in your life by improving your strength and conditioning.
Deadlifts work and recruit many muscles including your hams, glutes, calves, quads, lower back, middle and upper back, traps, forearms, and arms. With so many target muscles, you need to know which variation of the deadlift works which muscle.
Since there are many types of deadlifts, many people get intimidated by them. They end up either performing only one or switching way too often, both of which reduces their chances of growth. You need to know your deadlifts to make the most out of them.
Discover Which Type Of Deadlift Is The Best For You
1. Conventional Deadlifts
This is the type of deadlift which most people learn when they first start working out. In a conventional deadlift, your back has a big range of motion while you also work your legs. This type of deadlifts works your hams, glutes, back and traps.
If you have a back problem, you should probably stay away from this deadlift. Conventional deadlifts will help you build strength and conditioning. Not to mention, having big weights on the bar on this exercise makes you look badass.
2. Romanian Deadlifts
This is the second most famous deadlift. You’ll mostly see people doing this exercise on the leg day as its main focus area are the hams, lower back, glutes, and calves. This variation of the deadlift is a great choice if you have mobility problems.
Romanian deadlift focuses on developing the posterior chain and is also the safer choice for the beginners. This exercise is for you if your glutes and hams are lacking and need some extra love in the gym.
3. Trap Bar Deadlifts
Trap bar deadlifts take out the tension from your back completely. It helps you stay upright while performing the deadlifts. This version of deadlifts is great if you have back problems. Though you won’t look as bad ass while performing this exercise like you would in the other variations.
Not all the gyms have a trap bar but if you do have an access to one at your gym, make sure you make the most of it. It will be a welcome change for your body. Trap bar deadlifts focus on your quads, glutes, and traps.
4. Sumo Deadlifts
If you feel like moving big weights in the gym, this is the form of deadlift you should be doing. Since you have a limited range of motion while performing the sumo deadlift with a wide foot stance, you can lift heavier weights.
This type of deadlift reduces the tension on your back and puts it on your quads, glutes, and abductors. You need to have mobility in your lower body to perform this exercise optimally. Make sure you keep your back upright and only have motion in your legs while performing this exercise.
5. Deficit Deadlifts / Rack Pulls
Deficit deadlifts or rack pulls are a great variation of the deadlift if you want to focus on your back and completely eliminate your lower body. This exercise helps you lift heavier weights as compared to the conventional deadlifts.
The limited range of motion in this exercise helps in reducing the risk of injury which can happen as an effect of recruiting secondary muscles. If your primary goal is to build strength, this is the deadlift you should have in your program.