Introduction
In our previous posts we’ve covered the best squat and pushup variations, now it’s time for the king of all exercises – the deadlift. Here are three deadlift variations you must try.
#1 Romanian deadlift
The Romanian deadlift is one of the best posterior chain builders you can do. It will hit the glutes and hamstrings hard and you will really feel them work. And like every deadlift, it is excellent for building back muscles.
This version is very similar to the straight leg deadlift with one difference. In RDL the bar stays as close to your body as possible, while your hips travel back as you hinge. It’s like you are trying to touch the wall behind you with your glutes, without moving your feet. Because the bar stays close to you all the time, almost like you are trying to rub it over your thigs, RDL is one of the safer variations of this exercise, as the weight stays near the center of gravity.
#2 Single-arm-opposite-leg dumbbell straight leg deadlift
This deadlift variation is great for training hamstrings and glutes, but also for stability. You are standing on one leg while holding a dumbbell in the opposite hand. What you want to do is to hinge forward with your knees completely straight, trying to touch your toes with the dumbbell. Your non-standing leg should straighten behind you, and you should use your free arm for balance.
This is tough, and you will have trouble not falling down, which is why this exercise is so awesome for stability and balance. So start light until you get the hang of it.
#3 Wide-grip deadlift
The idea here is to grab the barbell with hands wider than the shoulder width. This will force you to work extra hard, as it essentially shortens your arms, which means the bar will have to travel a greater distance, straining your muscles even more.
This exercise is very challenging and you should really feel it in your back. Therefore, don’t overdo it and use it only from time to time. Also, the wide grip strains your wrists more so don’t go too far out at first. Practice your wrist flexibility gradually and widen the grip once you feel comfortable.
Conclusion
The deadlift is one of those exercises you can study for a lifetime, even in the traditional form. It activates so many muscles at once, requiring your body to work as a single unit. That’s why it has such a huge overload potential, and people are able to deadlift more weight than the bench press or even squat.
At Fit and Psyched, West Palm Beach’s premier personal training facility, we incorporate all three deadlift variations in several of our programs. Our team of expert trainers will make sure you execute the deadlift with proper technique, eliminating injury risks and maximizing the result you get out of this great exercise. Visit us today and begin your fitness journey the right way!
