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:
- Stand astride your weight with your feet about shoulder-width apart.
- If you are using a dumbbell, stand it on its end.
- Bend down and grab the top of the weight.
- Straighten your arms, drop your hips, brace your abs, and pull your shoulders down and back.
- 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.
- Push your hips back, bend your knees, and lower the weight back to the floor.
- 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.
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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.
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#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:
- To do it, grip and hold a barbell using a double overhand or mixed grip.
- Stand with your feet about hip-width apart, knees slightly bent.
- 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.
- Do not round your lower back, and make sure your arms stay straight.
- 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!
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#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:
- To do sumo deadlifts, step out so your feet are about 1 ½ shoulder-widths apart.
- Reach down and grab the bar with an overhand or mixed shoulder-width grip.
- Your arms should be well inside your legs.
- Straighten your arms, lift your chest, drop your hips, and brace your core.
- 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:
- 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.
- Stay tight, and keep your core braced.
- After the pause, complete your rep as normal. Y
- ou can also pause on the way down instead of during the ascent.
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#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:
- Set up for a regular deadlift but then grip the bar with an overhand grip, hands about 1 ½ shoulder-widths apart.
- 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.
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
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
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
- English (Publication Language)
- 01/16/2013 (Publication Date) - Dragon Door Publications (Publisher)
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
Rich is a NASM-CPT (Certified Personal Trainer),