• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Hashi Mashi

Fitness Tips for Your Mind and Body

  • Lose Weight
    • Body Transformation
    • How to lose 20lbs in 3 months
    • Benefits of losing 20 pounds
    • How to lose 75lbs in 6 months
    • Calories burned deadlifting
    • Deadlift for fat loss
  • Build Muscle
    • Deadlifts
      • Deadlift muscles worked
      • Benefits of deadlifts
      • How to deadlift
      • Deadlift accessories
      • How deadlifts change your body
    • Squats
      • Squat muscles worked
      • Benefits of squats
      • How to squat
      • Squat accessories
      • Squats for body transformation
    • Bench Press
      • Bench Press Benefits
      • Improve Your Bench
      • Incline vs Flat Bench Press
      • Floor Press VS Bench Press
    • Push/Pull Ups
      • Pushup muscles worked
      • Benefits of pushups
      • 100 pushups a day
      • Benefits of Pull Ups
      • Neutral Grip Pull-Ups
  • Workouts
    • 3×5 workout plan
    • Powerbuilding program
    • Deadlift Program
    • Beginner deadlift workout routine
    • Weightlift for Weight Loss
    • Phraks Greyskull LP
    • Beginner squat workout routine
    • 5/3/1 for Beginners
    • Strength Training for Men Over 50
  • Fitness Gear
    • Weightlifting Gear
      • Best Knee Sleeves
      • Best Shoes for Squats & Deadlifts
      • Best Deadlift Bar
      • Gifts for Weightlifters
      • Best Deadlift Shin Guards
      • Best Elbow Sleeves
      • DIY Deadlift Platform
      • Deadlift Socks
  • About
    • From Fat to Fit at 56 – About Hashi Mashi
  • Contact
Home » Top 10 Types of Deadlifts + Which Variation is Best for You?

Top 10 Types of Deadlifts + Which Variation is Best for You?

Updated May 4, 2022 by Rich

19 shares
  • Share
  • Tweet

Types of Deadlifts – Introduction

How many different types of deadlifts are there, and which variation is best for you?

Deadlifts are one of the best exercises you can do.

It doesn’t matter if you are a bodybuilder looking to build muscle, want to get stronger, are an athlete, need to burn fat, or are just interested in developing functional fitness.

Deadlifts will help.

Victorians, people who lived in Britain during the rule of Queen Victoria (1837 – 1901)¹,  called the deadlift the “health lift,” which gives a good indication of just how valuable this compound exercise is.

The Victorian age is known in world history as a time of exciting discoveries after the industrial revolution, and the Victorians did not disappoint with their realization of the remarkable benefits of deadlifts to unleash your fitness.

But did you know there are LOTS of different types of deadlifts?

That’s good news for all exercisers because each deadlift variation affects your body differently, and some are harder or easier than others.

In short, this means you can pick the perfect deadlift for your abilities and goals.

This article will reveal ten different types of deadlift variations so you can choose the best one for you.

Top 10 Types of Deadlifts

The following types of deadlifts are in approximate order of difficulty.

Why approximate, you ask?

Because the actual difficulty of any exercise depends on a whole host of factors and what one person finds hard, another person may find it easier.

Things like flexibility, limb and torso length, experience, and coordination all play a part so, don’t worry if you find one of the “easier” variations harder than one that comes lower down the list.

#1. Dumbbell/kettlebell deadlift

If you are new to deadlifting, the dumbbell deadlift and kettlebell deadlift is probably the best place to start.

With this exercise, you place a weight between your feet, which means the load is in line with your center of gravity and base of support.

This should make it easier to maintain a neutral (slightly arched and not rounded) spine.

It’s also a good deadlift for home exercisers as you just need a single dumbbell or kettlebell to do it.

How to do it:

  1. Stand astride your weight with your feet about shoulder-width apart.
  2. If you are using a dumbbell, stand it on its end.
  3. Bend down and grab the top of the weight.
  4. Straighten your arms, drop your hips, brace your abs, and pull your shoulders down and back.
  5. Drive your feet into the floor and, without rounding your lower back or allowing your hips to rise faster than the weight, stand up straight.
  6. Push your hips back, bend your knees, and lower the weight back to the floor.
  7. Allow the weight to settle, reset your core, and then repeat.

See How To Do A Dumbbell Deadlift: Proper Form, Benefits + Variations, and the 7 Best Kettlebell Deadlift Variations You Can Do at Home for more details on these popular exercises.

This exercise can also be done “sumo style” – see exercise #6 for details.

View this post on Instagram

A post shared by Sohee Lee, MS, CSCS*D, CISSN (@soheefit)

Please note: Most types of deadlifts use the same or a very similar technique.

Therefore, the remaining exercises will only mention specific technique cues if they vary significantly from the standard instructions.

#2. Trap bar (hex bar) deadlift

Like dumbbell/kettlebell deadlifts, the hex bar deadlift variation keeps the weight in line with your feet, which takes stress off your lower back.

On the downside, trap bar deadlifts use a squat-like leg action, so they’re not so good for developing your posterior chain muscles, i.e., the muscles along the back half of your body which are often neglected.

That said, if you’ve got access to a trap bar, which is a hexagonal weightlifting bar where you stand between the handles, it’s a good deadlift for anyone who wants to perform a squat/deadlift hybrid.

And don’t underestimate its effectiveness!

For example, the US Army uses hex bar deadlift to assess combat fitness, and Steph Curry rehabilitated his injury-prone ankles to become one of the greatest NBA players of all time with the hex bar deadlift!

See 9 Hex Bar Deadlift Benefits to Get Fit Without Barbell Deadlifts, What Muscles Does a Hex Bar Deadlift Work?, and 11 Great Trap Bar Deadlift Benefits You Didn’t Know for additional information on this type of deadlift.

View this post on Instagram

A post shared by Dr. John Rusin (@drjohnrusin)

#3. Romanian deadlift

The Romanian deadlift is a deadlift in name only.

A REAL deadlift starts with the weight on the floor.  It’s a “dead weight,” meaning it’s stationary.

This exercise begins with the weight off the floor.

So, it might not be a true deadlift, but it’s still an excellent and important variation.

This exercise emphasizes your hip hinge and works your gluteus maximus, hamstrings, and erector spinae muscles.

How to do it:

  1. To do it, grip and hold a barbell using a double overhand or mixed grip.
  2. Stand with your feet about hip-width apart, knees slightly bent.
  3. Push your hips back, hinge from your hips, and lean forward, lowering the weight down the front of your legs as far as your flexibility allows.
  4. Do not round your lower back, and make sure your arms stay straight.
  5. Stand back up and repeat.

Romanian deadlifts can also be done on one leg, which, needless to say, makes it much more difficult and would bump it up this ‘easy to more complex’ list of types of deadlifts.

Romanian Deadlift VS Deadlift: What’s The Difference + How To, 7 Best Romanian Deadlift Benefits to Maximize Your Athletic Potential and Dumbbell Romanian Deadlift: Why and How to Do This Important Exercise will answer many more questions you might have about why you want to include the Romanian deadlift in your training.

How to Perform Romanian Deadlift – Hamstring Strength & Hip Hinge Development

#4. Rack/block pull deadlift

A lot of lifters struggle to maintain a neutral spine when deadlifting from the floor.

You need good hamstring flexibility to deadlift with the correct form.

This exercise raises the bar off the floor, so you don’t have to lean so far forward to reach it.

The reduced range of motion allows you to emphasize the upper part of the lift and could also mean you can lift heavier weights.

For this type of deadlift, raise the barbell using the sidebars in a power rack (rack pulls) or by resting the weight plates on blocks (block pulls).

You can elevate the bar anywhere from a few inches off the floor to knee-height.

The higher the bar is off the floor, the less technically demanding this exercise becomes.

Block Pull / Rack Pull Deadlifts

#5. Conventional deadlift

This is the exercise that most people think of when the topic of deadlifts comes up.

It’s probably the most commonly performed variation.

It’s also quite tricky to master because lifting a weight from the floor requires good flexibility, and the weight is slightly in front of your base of support, which could pull you forward onto your toes.

That said, conventional deadlifts are probably the best bet for building your entire body, increasing muscle mass and overall strength.

These 37 Remarkable Benefits of Deadlifts to Unleash Your Fitness Fast are a result of the tremendous number of Deadlift Muscle Groups Worked and helps explain why and How Deadlifts Change Your Body in 27 Sensational Ways.

After reading these articles, you too will become a fan of the traditional deadlift if you are not already!

View this post on Instagram

A post shared by Lauren Stallwood (@lozstallwood2)

#6. Sumo deadlift

Sumo deadlifts involve a much wider stance.

This position reduces the distance the bar has to travel and allows the lifter to maintain a more upright torso.

A lot of powerlifters use this variation, as it helps them lift heavier weights.

How to do it:

  1. To do sumo deadlifts, step out so your feet are about 1 ½ shoulder-widths apart.
  2. Reach down and grab the bar with an overhand or mixed shoulder-width grip.
  3. Your arms should be well inside your legs.
  4. Straighten your arms, lift your chest, drop your hips, and brace your core.
  5. Drive your feet into the floor and stand up.

See Sumo Deadlift vs Conventional: Which Is Better for You?, and Why Sumo Deadlift: Form, Muscles Worked, Benefits + How To for further details on this kind of deadlift.

Sumo Deadlift – Proper Technique Explained

#7. Paused deadlift

You can use pauses to make sumo, conventional, trap bar, and even kettlebell/dumbbell deadlifts more challenging.

Pausing increases your time under tension, which means each rep takes longer to complete.

This is good for both strength and muscle building.

Adding a mid-rep pause also reduces momentum, which makes any rep harder to complete.

The longer the pause, the harder the exercise.

How to do it:

  1. To do a paused deadlift, set up and start your rep as usual but then, as the weight reaches your mid shins/knees, stop dead and wait for 1-3 seconds.
  2. Stay tight, and keep your core braced.
  3. After the pause, complete your rep as normal. Y
  4. ou can also pause on the way down instead of during the ascent.
View this post on Instagram

A post shared by Chris Bridgeford (@bridgeford242)

#8. Snatch grip deadlift

This deadlift variation increases your range of motion.

The further you have to lift a weight, the harder an exercise becomes.

This exercise is so-called because you hold the bar like you were going to do a snatch, which is one of the Olympic lifts.

How to do it:

To do this type of deadlift:

  1. Set up for a regular deadlift but then grip the bar with an overhand grip, hands about 1 ½ shoulder-widths apart.
  2. This exercise requires above-average flexibility; otherwise, you will probably round your lower back.

See the Top 7 Halting Snatch Deadlift Lessons from Dmitry Kolokov for a spectacular display of strength and flexibility.

Increase Your Deadlift – How To Snatch Grip Deadlift

#9. Deficit deadlift

Like snatch grip deadlifts, this variation increases your range of motion.

However, unlike snatch grip deadlifts, you can do this exercise conventional or sumo style.

To do deficit deadlifts, you do your chosen variation while standing on a 2 to 6-inch platform, such as an aerobic step top or a bumper plate or two.

Like sumo deadlifts, the deficit deadlift requires a good level of flexibility.

To learn more, see the 7 Greatest Deficit Deadlift Benefits That Will Improve Your Lifts.

The Deficit Deadlift: #1 Deadlift Assistance Exercise (Build Power From The Bottom)

#10. Reeves deadlift

This old-school exercise is named after Steve Reeves, a bodybuilder from the mid-1950s.

It’s an extreme version of the snatch grip deadlift and is arguably the most challenging version of this exercise.

To do Reeves deadlifts, reach out and grab the weight plates instead of the bar.

This will increase the range of motion, as well as upper back muscle activation.

Because of the extreme range of motion for this exercise, this exercise is only suitable for advanced lifters with above-average flexibility.

types of deadlifts - Reeves Deadlift - Image Credit DaveDraper.com

The top 10 types of deadlifts include the Reeves Deadlift – Image Credit DaveDraper.com ²

Which type of deadlift is best for you? 

This is a tricky question to answer because it depends on your training goals, experience, equipment available, and personal preferences.

But, generally speaking:

The best deadlifts for beginners:

  • Dumbbell/kettlebell deadlifts,
  • trap bar deadlifts,
  • rack/block pull deadlifts

The best deadlifts for building strength:

  • Rack/block pull deadlifts,
  • conventional deadlifts,
  • sumo deadlifts,
  • deficit deadlifts,
  • paused deadlifts

The best deadlifts for building muscle:

  • Rack/block pull deadlifts,
  • snatch grip deadlifts,
  • Reeves deadlifts,
  • conventional deadlifts,
  • paused deadlifts

The best deadlifts for boosting deadlift performance:

  • Paused deadlifts,
  • Romanian deadlifts,
  • deficit deadlifts,
  • block/rack pull deadlifts

Recommended gear

Here are a few items of equipment that may make deadlifting more comfortable and productive.

1. Inov-8 Bare-XF 210 Cross-Training Shoe

Inov-8 Bare-XF 210 V2 Black/Orange UK 7 (US Men's 8) M
Inov-8 Bare-XF 210 V2 Black/Orange UK 7 (US Men's 8) M
Check Today's Prices

The closer you can get your feet to the floor, the more stable you’ll feel while deadlifting.

These flat-soled Inov-8 Bare-XF 210 cross-training shoes are ideal for deadlifting and should provide you with a great platform for your workouts.

See the 5 Best Shoes for Squats and Deadlifts: 2020 Buying Guide for more deadlift footwear choices.

2. SPRI Liquid Chalk

SPRI Chalk Block, Chalk Ball & Liquid Chalk – Non Slip Grip For...
SPRI Chalk Block, Chalk Ball & Liquid Chalk – Non Slip Grip For...
Check Today's Prices

https://www.amazon.com/SPRI-Liquid-Chalk-50ml-Bottle/dp/B07M8JVBN5/ref=sr_1_5?dchild=1&keywords=liquid+chalk&qid=1605078501&sr=8-5

Sweaty hands can ruin your deadlift workout.

Chalk will help keep your palms dry, but not all gyms allow it, as traditional powdered lifting chalk can be very messy.

This SPRI Chalk Block product is a liquid that doesn’t leave any residue on the bar.

3. Deadlift Dynamite by Andy Bolton and Pavel Tsatsouline

Deadlift Dynamite: How to Master the King of All Strength Exercises...
Deadlift Dynamite: How to Master the King of All Strength Exercises...
  • English (Publication Language)
  • 01/16/2013 (Publication Date) - Dragon Door Publications (Publisher)
Check Today's Prices

Andy Bolton was the first powerlifter to deadlift 1000 lbs.

While his world record deadlift has since been beaten, this book is a superb guide to deadlifting and deadlift training.

If you want to train for a bigger deadlift, this book – Deadlift Dynamite will help.

Types of Deadlifts – Wrapping Up

Unless you are a powerlifter, there is no reason to focus exclusively on conventional or sumo deadlifts – the two competition deadlift variations.

And even if you ARE a powerlifter, you’ll still benefit from doing other types of deadlifts.

Doing a variety of deadlift movements will help stop your progress from plateauing, and you can use the different deadlift variations above to keep your workouts fresh and interesting.

Ultimately, with so many deadlift types to choose from, your deadlifting workouts should never be boring.

Use these different types of deadlifts to build muscle, strength, and fitness.

What’s Next

If you want to get stronger and build muscle, you will get better results if you follow a clearly laid out, progressive workout plan.

The thing is, there are LOTS to choose from, and some are better than others.

But, fortunately for us, one of the most popular strength training workouts is Jim Wendler’s 531 program (also known as 5/3/1).

It’s built around a handful of basic compound exercises such as deadlifts and squats and uses a unique but straightforward progression model to ensure you keep on improving.

This next article – 531 for Beginners How to Set Up this Classic Strength Program will unveil the fundamental 531 for beginners training model and provide you with an example of what has become one of the best-selling strength training progressions of the last decade.

Related Posts:

  • 5 Best Stiff Leg Deadlifts Benefits to Build a Complete Man
  • 15 Safe Deadlift Alternatives that Will Protect a Bad Back
  • Squats vs. Deadlifts; Which Is Better For You?
  • 12 Week Deadlift Program for Beginners in Fitness or Powerlifting
  • 15 Ways How to Protect Your Shins When Deadlifting
  • How to Deadlift for Beginners – A Step by Step Guide
  • 1 Rep Max Calculator Deadlifts in 5 Easy Steps
  • 25 Best Konstantin Konstantinov’s Deadlift Workout Routine Tips
  • 5 Best Deadlift Shin Guards on the Market Today
  • The Top 10 Proper Deadlift Form Rules to Prevent Back Pain
  • 50 Essential Deadlift Tips and Tricks Every Beginner Should Know
  • 7 Reasons You Should Do Banded Deadlifts (With or Without a Barbell)
  • Moxy Socks for Deadlifts, Weight Loss, and Fitness
  • 7 Deadlift Fat Loss Results You Need to Know

Footnotes:

¹ 15 Facts About the Victorians for Kids – National Geographic

² The Most Challenging Compound Exercise from Old School Bodybuilding – DaveDraper.com

19 shares
  • Share
  • Tweet

Filed Under: Deadlifts

About The Author

Rich Hashimashi AuthorRich is a NASM-CPT (Certified Personal Trainer), an Integrative Nutrition Health Coach and the author of Crossing the Bridge From Depression to Life. At the age of 55, he lost 75 pounds in 6 months, and discovered if you transform your body, you can change your life. You can read about his story here and send Rich a message here.

Get Your FREE Body Transformation Guide

Primary Sidebar

One Rep Max Calculator – Hashi Mashi

Enter weight or reps

1 Rep Max:
Show / Hide Intensity Table
% of 1RMWeightReps

Recent Posts

  • Asian Squat vs Western Squat: Benefits, Why You Can’t + How-To
  • The Best Multivitamin for Men Over 50: 2022 Buying Guide
  • Best Elliptical on a Budget for Your Home Gym: 2022 Buying Guide
  • Lean Bulk Macros Guide: How to Build Muscle Without Getting Fat
  • 7 Best Hip Hinge Exercises You Need for Big Strength & Fitness

Deadlifts for Beginners

  • These 7 Mighty Deadlift Muscle Groups Worked is WHY Deadlifts Are So Good For You
  • 27 Sensational Ways How Deadlifts Change Your Body
  • 37 Remarkable Benefits of Deadlifts to Unleash Your Fitness
  • How to Deadlift for Beginners – A Step by Step Guide
  • 12 Week Deadlift Program for Beginners in Fitness or Powerlifting

Body Transformation

  • Body Transformation: the ultimate guide | Fit Apprentice
  • How Many Calories Are Burned Deadlifting in One Workout?
  • How to Lose 20 Pounds in 3 Months
  • 7 Deadlift Fat Loss Results You Need to Know
  • Obese Man Loses 75 Pounds in 6 Months - See How He Did It
  • Can You Lose Stomach Fat by Lifting Weights?

Workouts to Change Your Body

  • 3x5 Workout: The Only Strength Training Program You Will Ever Need
  • Powerbuilding Program for Beginners: Get Big & Strong + Free PDF
  • Weight Lifting for Weight Loss: A Program That Works
  • One Great Beginner Deadlift Workout Routine for Powerlifting and Fitness
  • Strength Training for Men Over 50 + Full-Body Workout
  • 7 Best Compound Exercises for Muscle and Strength + Workout

How To Lose 20 lbs In 3 Months

how to lose 20 pounds in 3 months new book cover

Footer

Recent Posts

Recent Posts

  • Asian Squat vs Western Squat: Benefits, Why You Can’t + How-To
  • The Best Multivitamin for Men Over 50: 2022 Buying Guide
  • Best Elliptical on a Budget for Your Home Gym: 2022 Buying Guide
  • Lean Bulk Macros Guide: How to Build Muscle Without Getting Fat
  • 7 Best Hip Hinge Exercises You Need for Big Strength & Fitness
  • The Best Strength Training Plan for Runners – Complete Program
  • Marine Corp PFT – Physical Fitness Test Exercises to Get Fit!
  • Is Roller Skating Good Exercise for Weight Loss + To Get Fit
  • 8 Amazing Ways How Rock Climbing Changes Your Body
  • 5 Best Weighted Vests for All Fitness Workouts: 2022 Buying Guide

Categories

Categories

  • Bench Press
  • Body Transformation
  • Deadlifts
  • Motivation
  • NASM Certification
  • Pushups
  • Squats
  • Weight Loss

Follow Hashi Mashi

Pinterest

HashiMashi.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Never Give Up

Remember when you were
in shape back in the day?

Do you think that losing weight
and finally fitting into your
clothes is a pipe dream?

You are in the right place
if you want to make an end
to your obesity, but do not know
where to start.

Here is how...
Start Here
  • Privacy Policy
  • Affiliate Link Disclosure
  • Terms of Use

HashiMashi™ Weightlifting & Fitness Blog is for informational purposes only and does not provide medical advice, treatment or diagnosis.
Copyright © 2012–2022 - The Fit Apprentice® and Hashi Mashi.com™ - All Rights Reserved - Hosted by BIGSCOOTS