 |
| Deadlift Variations To Achieve A Banging Body! |
There are few exercise moves that come close to the deadlift in terms of what it can offer, and how it can work your body. Performing deadlifts as part of your regular workouts will strengthen your posterior chain (glutes and hamstrings), increase core stability, activate your glutes and power development.
So, where to begin? There are many types of deadlift: trap bar deadlift, sumo deadlift and Romanian deadlift to name three variations. We’ve got strong advice on which is best for beginners, plus a basic deadlift workout to get you going.
Keep the rep range low with deadlifts and only increase weight if you can maintain form. Aim to do 3-5 reps per set and 4-5 sets, ensuring you take adequate rest between each set. All moves target your back, legs and glutes.
Red More: Grip Deadlift To Enhance Upper Back and Traps
Trap bar deadlift
How to:
- Step up into the centre of the bar and hold a handle on each side.
- With a neutral spine and tucked chin, sit back and bend your knees, keeping them in line with ankles.
- To lift, drive your hips forwards, pushing down through your heels.
- Pause at the top, then slowly return to the start position.
Traditional deadlift
How to:
- Stand with your feet hip-width apart, shins touching the bar.
- Bend down, keeping your spine neutral, until your hands meet the bar.
- Squeeze your lat muscles and feel the weight in your heels.
- Keep the tension and, in one movement, pull the bar up and extend your legs.
- Hold for a second before lowering.