Pick The Best Type of Deadlift
Deadlifts are a great way of toning up because more muscles get worked than almost any other exercise. The main thing to remember with deadlifts is that you do them in a stationary position and without the use of benches or other equipment.
There are a number of different types of deadlifts and many of them are designed to target different muscles or groups of muscles. The type of deadlift that is right for you will depend on which of these muscle groups you are targeting and also what your current fitness and strength levels are at.
Here are a few deadlifts which are simple but effective.
The Conventional Deadlift
When we think of weightlifting or deadlift, the most commonly performed type of deadlift is the Conventional Deadlift. You basically need to position your feet about hip distance apart and firmly grab the barbell. Your shins will be quite close to the bar and as you lift the weights, you’ll be pulling them up along your shins so it would be advantageous to put on knee sleeves. Be sure to keep your back locked to prevent injury.
The Conventional Deadlift will target your glutes, back, and legs. In fact, you’ll be targeting the muscles in your upper and lower body with this deadlift. The most important thing to remember is to not lift more than you are capable of. More importantly, the correct posture and stance are crucial to successfully complete this deadlift and avoid injury.
The Sumo Deadlift
The Sumo Deadlift is very similar to the conventional deadlift, except for the positioning of the feet. Unlike Conventional Deadlifts where the feet are hip-width apart, the Sumo Deadlift requires the feet to be much wider apart. You’ll need to plant your feet firmly into place, and this is generally a lot easier with weightlifting shoes. This particular type of deadlift specifically targets the spinal erectors, hamstrings, and glutes. Most of the work is done by hips so core muscle activation is a must. To avoid injuries, make sure you also wear a weightlifting belt.
The Hex Bar Deadlift
The Hex Bar is a step up from the common weightlifting bar we most often see in competitive weightlifting. It is a hexagonal shape bar and the weightlifter stands in the middle and pulls the weights up by gripping the handles positioned on the sides. It’s almost as easy as picking up a few shopping bags and bringing them up to hip height.
The Hex Bar Deadlift is great for beginners or those recovering from injury. Your quad muscles will be doing most of the work as you’ll be putting less strain on your back. For this reason, it’s also a great alternate exercise when you want to take it easy for a day. There are a variety of different Hex Bar Deadlifts you can perform to give yourself more range of movement and strengthening exercises.
The Rack Pull Deadlift
The Rack Pull Deadlift is an exercise that is beneficial for total body strength as it emphasizes the lower body and the back. It is a great way for beginners to learn how to correctly deadlift as it limits the range of motion because you pull from the rack around the height of your knees, as opposed to pulling the weight up from the floor.
The Rack Pull Deadlift is particularly useful for those with lower back issues as you can get a good workout going without overstraining your lower back. Your glutes and hamstrings will also get a good workout and you’ll also strengthen your grip which will prime you for other deadlifts and weight exercises. All you need is a comfortable set of workout clothes and you’re ready to go.
The Romanian Deadlift
The Romanian Deadlift is a great all-around exercise for strengthening your lats, hamstrings, glutes and spinal erectors. They are also great at helping you to develop strong forearms. It is one of the easiest deadlifts to learn, and if perfumed correctly you can eliminate any risk of injury.
The Romanian Deadlift got its name back in 1990 when it was first performed by a Romanian Weightlifter by the name of Nicu Vlad. His lift seemed to be a hybrid between a Conventional Deadlift and a stiff-leg lift. The straighter leg position of the Romanian Deadlift increases mobility in your hips and also works at improving your overall flexibility. This is the type of exercises that incorporated into High-Intensity Interval Training so pull on your crossfit shoes and get moving.
The Kettlebell Deadlift
If you’re a beginner at using a Kettlebell, then the Kettlebell Deadlift is a great way to get started. We’ve all been taught to lift with our legs. The Kettlebell incorporates this into a great workout that targets a variety of muscles. In essence, you use the strength in your glutes, hamstrings and core muscles to lift the Kettlebell. You’ll also gain a lot of strength in your arms and improve your grip.
The Kettlebell is gaining popularity in gyms around the world because of its versatility. Once you master the Kettlebell Deadlift you can move into the next phase and incorporate the Kettlebell into a complete exercise routine that will trigger fat loss as you’ve never seen. It does this by activating and using muscles that expend a lot of energy. The more different Kettlebell Deadlifts you perform, the more energy your muscles will need to consume and it will do this by tapping into your fat stores. To avoid injury for this type of deadlift, and the accompanying exercises, it is a good idea to have a pre-workout routine in place first.
No matter which type of deadlift you prefer, it won’t be long before you are reaping the rewards. Take into consideration your current levels of fitness, strength and flexibility levels before choosing the best one for you. You’ll be producing a lot of heat doing deadlifts so you’ll need a cooling towel and a bottle of water with you at all times.