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5 Deadlift Variations for a Total Body Workout

March 30, 2023 2 min read

5 Deadlift Variations for a Total Body Workout

The deadlift is one of the most fundamental exercises to include in any workout routine. It's a compound movement that engages almost every muscle group in the body, making it an incredibly effective and efficient way to build strength and power. While there are plenty of variations to the traditional barbell deadlift, here we will discuss five of the best deadlift variations for a total body workout.

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Conventional Deadlift

The conventional deadlift is the most common variation of the exercise. It involves lifting the barbell from the floor to the hips while maintaining a slight bend in the knees, keeping a flat back throughout the entire motion. You should focus on driving through your heels and engaging your glutes and hamstrings at the top of the motion.

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Sumo Deadlift

The sumo deadlift is a variation of the conventional deadlift that involves a wider stance and toes pointed outwards. This variation requires more hip mobility than the conventional deadlift, and puts more emphasis on the inner thighs, hips and adductors. The Sumo deadlift can be particularly beneficial for those with limited ankle mobility as it allows for a deeper range of motion without compromising form.

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Rack Pulls

Rack pulls are a great way to increase the weight used while still focusing on proper form and technique. They involve lifting the barbell from a rack set at a slightly higher height than the starting point of the conventional deadlift. Rack pulls allow you to lift heavier weights while decreasing the range of motion, which can help to reduce risk of injury. They also help to develop explosive power and strength.

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Trap Bar Deadlift

The trap bar deadlift is a great variation for those looking to increase their overall strength and power. It involves using a hexagonal shaped barbell (also known as a trap bar) that you stand inside of. The benefit of this variation is that it allows you to maintain a more upright position during the lift, which reduces strain on the lower back muscles while allowing you to lift heavier weights. It is often preferred by powerlifters and athletes who need to increase their lifts quickly.

Kettlebell Deadlift

The kettlebell deadlift is a great alternative to the barbell deadlift if you're looking for a challenge that works the whole body. It involves holding a kettlebell in each hand and performing a deadlift motion similar to the conventional deadlift. The added weight of the kettlebells increases the intensity of the exercise and engages the core muscles more than the regular barbell deadlift. This variation can help to increase overall strength and muscular endurance.

The deadlift is a fundamental exercise for building strength and power. There are many variations of the deadlift that can be incorporated into your workout routine for a total body workout. From the conventional deadlift to the kettlebell deadlift, these variations each offer unique benefits that can help you to reach your fitness goals. So get out there and start deadlifting!