Different Flavours Of Deadlifts 💣

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💡 Deadlifts: Which One is Right for You?

Deadlifts are definitely among exercise royalty. They're an awesome exercise for targeting and strengthening your posterior chain (fancy talk for your hamstrings, glutes, and back). That's a solid chunk of muscle that helps us move, perform, and live better.

The fun part is deadlifts aren't a one-size-fits-all kind of deal. They come in multiple forms, each with its advantages and disadvantages.

Today, I want to narrow that focus down to the barbell variations and how you might go about learning and using them.

Romanian Deadlift (RDL)

First, we have the RDLs; Unlike other deadlifts, this one doesn't start from the floor you start from a standing position and can focus on moving from the hips, feeling that hamstring stretch as you go down.

Tight hamstrings are often an obstacle most need to overcome, and RDLs provide more wiggle room. Over time, they can help improve hamstring flexibility, essentially turning this exercise into a loaded hamstring stretch. Win-win.

Pros:

• Hamstring Dominant: Excellent for isolating and strengthening the hamstrings and glutes.

• Improves Flexibility: Helps increase hip and hamstring flexibility over time.

Cons:

• Technique-Heavy: Requires time to learn proper form and how to brace the core correctly.

• Less Weight: You won't be able to lift as heavy compared to other deadlift variations as grip is a factor.

Trap Bar Deadlift

Next up, we have the trap bar deadlift. As mentioned with the RDL, poor mobility makes learning a safe deadlift tricky. A trap bar helps navigate that by using a neutral grip vs. an overhand grip and typically allows lifters to bend their knees more. This allows for greater leg engagement and a safer back position, making it a more forgiving and beginner-friendly variant.

Pros:

• Beginner-Friendly: Easier on the lower back and joints, making it a great choice.

• Tight shoulder friendly: The handles on the side allow for a more natural grip and stance.

Cons:

• Less Posterior Chain Focus: More emphasis on quads, which might not be ideal if your goal is to target your hamstrings and glutes.

• Equipment: Requires access to a trap bar, which not all gyms have.

Conventional Deadlift

The classic conventional deadlift. For the purist, powerlifter, and Olympic lifters, this is a staple. It's an exercise where the whole body gets involved, which is both a blessing and a curse. Short on time? It offers challenges to a huge array of muscles but at the cost of not targeting the hamstrings as well.

Pros:

• Full-Body Strength: Hits your posterior chain (hamstrings, glutes, back) hard.

• Simplicity: It's straightforward and a staple in many lifting programs.

Cons:

• Back Strain: The conventional stance can put more pressure on your lower back.

• Mobility Demands: Requires good flexibility in your hips and hamstrings.

Sumo Deadlift

Finally, we have the sumo deadlift. Part squat, part hinge; it's like Frankenstein's creation. It does take a little getting used to with the wider stance, but it offers some a stronger pulling position with their lower back feeling stronger and safer.

Pros:

• Lower Back Relief: The wider stance and upright torso reduce lower back strain.

• Shorter Range of Motion: This can help you lift heavier weights sooner.

Cons:

• Hip Flexibility: Requires more hip mobility, which can be a challenge for some.

• Less Carryover: This doesn't translate as directly to other lifts or real-world activities as other deadlift variants.

Which One Should You Choose?

It's not a one-size-fits-all situation, so we'll consider a few things: what you're training for, how much time you can dedicate to training, and your current fitness level. To keep things simple, I'll focus on recommendations for someone who's looking to build strength, shed a few pounds, and stay healthy - with some gym experience under their belt.

First up, let's talk about RDLs. They're great for giving your hamstrings and glutes a good workout while being more forgiving on tight hips and hamstrings. Perfect for beginners and pros alike!

Once you've become buddies with RDLs and you're ready to level up your strength game, why not give the Trap Bar Deadlift a try? It's like the cool cousin of deadlifts - a bit different, but still part of the family.

For most folks, these two deadlift variations are like a dynamic duo - they've got you covered. But hey, if you can't find a trap bar, don't sweat it! The conventional deadlift is always there for you. It might take a bit more time to get the hang of, especially if you're not as flexible, but it's worth the effort. And if you're feeling adventurous or find that conventional deadlifts aren't your cup of tea, why not spice things up with the Sumo deadlift? It might just become your new favourite!

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Thanks,

Jamie