Deadlift Variations

To round out the “big three,” here are some deadlift variations:

Conventional deadlift—The conventional deadlift is one using a barbell and lifting from the floor up, with a standard, shoulder-width stance.

Romanian deadlift—This variation begins from the top of the lift (so actually it is not technically a deadlift) and incorporates a stretch reflex, putting more emphasis on the hamstrings and glutes. Begin from the top of the deadlift, knees unlocked. Bend at the hip, keeping the back straight, and then extend the hips to lockout (you’ll feel a stretch in your hamstrings).

Sumo deadlift—In this variation, the legs are spread far apart, as if mimicking a sumo stance, and the bar is griped inside the legs. Utilizing this stance, the emphasis is put on the legs rather than the back.

Beyond Range/Deficit deadlift—This is a deadlift done on an elevated surface, so that you are pulling through a greater range of motion.

Suitcase deadlift—Dumbbells or kettle bells are used in this variation. The weight is held at the side and a deadlift is preformed. These can also be done with one arm.

Trap bar deadlift—This variation is also called a trap bar squat. Basically it is a deadlift/squat combo using a trap bar.

One leg deadlift—Using a dumbbell or kettle bell in one hand, stand on the opposite foot. The movement is like a Romanian deadlift in that it starts from the top. Bend at the hips and lower the weight to the grounded foot (deadlift form).

Rack pulls—This is a deadlift with the weight elevated on a rack or box. It is used to improve the ending phase of the deadlift.



**A note on variations. In all exercises, variations are only limited to an athlete’s imagination and what the body can do without getting hurt. If you’re a person who gets bored with routine, try these exercises with different equipment, different stances, combinations of equipment and/or stances, etc. Just remember that you should practice proper form in all lifts.