Deadlifting works all your muscle groups at once.
Try out these 5 deadlift variations to mix up your routine.
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However, for many people, deadlifts can feel intimidating, and for others monotonous.
What are the benefits of deadlifts?
They work almost every muscle group
Deadlifts are the ultimatemultitaskers.
They can help improve posture
Deadlifts are a punch in offunctional fitness.
They are easy to adapt and modify
Deadlifts are a very come as you are exercise.
What are the different deadlift variations?
Traditional deadlift
1.
Stand behind your barbell with your feet hip-width apart.2.
Bend over with a neutral spine and grab the barbell with your hands shoulder-width apart.3.
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Bend your knees and position your toes slightly outwards so the barbell just barely grazes your shins.4.
Engage your glutes and core.5.
Lift the bar while pressing the soles of your feet into the ground.6.
Bring the barbell up and push your hips forward to bring you to standing.7.
Reverse the movement and bring the barbell back to the ground.8.
Romanian deadlift
1.
Begin with your feet under your hips in a strong, comfortable stance.2.
Hold the barbell in front of your legs at thigh height.3.
Begin hinging, by folding at the hips and bending with a neutral spine.4.
Imagine sliding the barbell along the front of your legs, stopping at mid-shin height.5.
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B-Stance deadlift
1.
Hold the barbell in front of your legs at thigh height.3.
Begin hinge by folding at the hips and bending with a neutral spine.4.
Imagine sliding the barbell along the front of your legs, stopping at mid-shin height.5.
Single-leg deadlift
Use bodyweight or a light dumbbell rather than a barbell for this variation.
Stand with your feet hip-width apart.2.
Shift your weight to one leg, while making sure to have a slight bend in the knee.3.
Push your other foot back behind you with a straight leg and flexed foot.4.
Bring your elevated leg forward and lift to standing.6.
Sumo deadlift
1.
Bend over with a neutral spine and grab the barbell with your hands shoulder-width apart.3.
Bend your knees so the barbell just barely grazes your shins.4.
Engage your glutes and core.5.
Lift the bar while pressing the soles of your feet into the ground.6.
Bring the barbell up and push your hips forward to bring you to standing.7.
Reverse the movement and bring the barbell back to the ground.8.
What form mistakes should you look out for?
This means that they have a rounded back rather than a neutral, flat spine.
This is commonly referred to as pulling the slack out of the bar.
Before you begin your lift, you must be fully braced against the ground and the bar.
Any body part that is not engaged is at risk of injury.
Wrong setup
Parker also finds that most faults when it comes to deadlifting start in the setup.
Finding the right hip height as a starting point and recognizing limitations in mobility will eliminate many deadlift mishaps.
This will make it easier for you to engage your posterior chain, he explains.
Incorrect hand placement
Trainer Liz Zarins reminds us of the importance of proper hand placement in deadlifting.
What are some exercises it’s possible for you to do to prepare for deadlifting?
Try doing bodyweight Good Mornings to start.
Bodyweight movements are also always the best way to practice the movement pattern before introducing weight.
choose the video below to learn how to do a single leg deadlift the right way.
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