4 Deadlift Variations
to Spice Up Your Programming
Provided
by American
Council on Exercise
You
may have a favorite food, but no matter how much you love a particular flavor,
you have to admit that, after a while, you want something different. Your
muscles are the same way. Yes, they may respond to a particular exercise
stimulus, but over time it becomes necessary to change the exercise or how it
is applied so your muscles keep experiencing desired changes.
The
deadlift may sound intimidating, but it is an exercise that should be the
cornerstone of any strength-training program. Importantly, a deadlift is NOT a
squat. To learn about the benefits of performing a deadlift along with proper
lifting mechanics, check out How-to Deadlift
article we
created as part of the ACE Technique Series. The Romanian Deadlift is variation
that specifically strengthens the hip extensors and spinal stabilizers (also
addressed in a previous
Technique Series article). As great as the deadlift may be, however, it can become
a little stale after a while and it may be necessary to impose a different
demand upon your body. The purpose of this post is to introduce a few
variations of the deadlift that can be used to “spice up” the ways you engage
and strengthen hip and core muscles.
Deadlift
With Offset Feet
This blog
about movement matrices explains the benefits of performing an
exercise that is adjusted in each of the sagittal, frontal and transverse
planes. Making minor adjustments to foot or hand position can create different
challenges to help enhance overall strength. One variation of the standard
barbell deadlift is to move the feet in different positions in the sagittal
plane by performing some repetitions with the right foot forward and others with
the left foot forward. As we go about our daily activities, we do not have the
time to place our feet in a perfectly parallel, symmetrical position (as we
would if we were performing a traditional deadlift) before picking up an object
from the ground. Changing foot position for the deadlift can condition your
hips to become stronger by generating force from a variety of positions.
Technique: Perform a
Romanian deadlift, but keep your right foot farther forward so that the heel is
even with the ball of your left foot (your specific hip mobility will determine
how far apart your feet can be). After a few reps, adjust the position so that
your left foot is a little farther forward. Perform the same number of
repetitions for each foot position.
Dynamic
Deadlift
The
traditional way to do a deadlift is to address the bar from a static,
non-moving position with both feet firmly planted on the ground before
attempting to lift the weight. This method is great in the weight room where
the focus is on lifting up a weight and setting it right back down. In real
life, however, we typically pick up something to carry it somewhere or we do it
from a position where we only have a couple of seconds to prepare to lift an
object off the ground.
The
purpose of this variation is to develop the ability to quickly step forward and
pick up a heavy object from a stationary position. Note: When first
performing this version, use a lighter-than-normal weight to develop the
technique before increasing to a load required to enhance strength.
Technique: Place a barbell
on the floor and step back three or four meters. Walk forward, quickly plant
your feet approximately hip-width apart so that your shins almost touching the
bar and sink back into your hips while keeping a straight spine. Use a double
palms-down grip to squeeze the bar in your hands, press your feet into the
floor and push your hips forward as you pull the bar up toward your hips while
moving to the standing position. Finish in a tall position with your shoulders
pulled back and legs straight. Return to the starting (lowered) position by
shifting your weight back into your hips as you maintain a straight spine,
while allowing your knees to bend to return the weight to floor. Once the
weight is on the floor, take a few steps back to the starting position and
repeat for the desired number of repetitions.
This
variation can be combined with the first so that every time you step to the bar
you have a different foot forward. This is a great option for new parents who
will be performing this movement pattern frequently as they pick up their baby
from a crib or a play pen.
Kettlebell
(or Vertical Dumbbell) Deadlift
Traditional
deadlifts are usually performed with a barbell. However, a number of people might
not have access to a barbell or, because the weight of an unloaded Olympic bar
is 45 pounds, the strength to use even an unloaded bar. These limitations
should NOT impede the
ability to use the deadlift as a means for improving the strength of the core
and lower-body muscles.
Technique: If a barbell is
not available or is too heavy, use either a kettlebell or dumbbell in a
vertical position. Stand facing the kettlebell so that it is directly in front
of you. Place your feet shoulder-width apart, maintaining a slight bend in your
knees. Hinge forward at the hips, keeping your spine straight as you push your
hips directly behind you. Grip the center of the kettlebell handle with both
hands in a palms-down grip and squeeze the handle in both hands to maintain a
firm grip. To lift the kettlebell, push your feet into the floor and press your
hips forward while pulling your knees back (to engage your hamstrings and
adductors). Note: The strength to
move the weight should come from your legs and hips, NOT your shoulders. Come
up to a tall, standing position with the kettlebell resting on the fronts of
your thighs at approximately waist height. Keep your spine long as you hinge
forward to perform each repetition and generate the force to lift the
kettlebell by moving the hips forward to engage the glutes. Repeat for time or
desired number of repetitions.
To
use a dumbbell, place it in a vertical position, grab each side of the top of
the weight and repeat the steps above.
One-arm
Dumbbell Deadlift
Using
a single dumbbell can create a unique challenge. Lifting a single dumbbell off
the floor wih one hand challenges your hip and core muscles to work harder to
maintain full-body stability due to the unbalanced load.
Technique: The dumbbell
should be resting on the floor directly in front of you, but turned at a slight
angle (if using your right hand, the dumbbell should be angled so the left end
is a little farther forward and the right end back, closer to your right foot).
Place your feet shoulder-width apart, keep a slight bend in your knees and
hinge forward at the hips, keeping your spine straight as you push your hips
directly behind you. Grip the center of the dumbbell handle with your right
hand in a palms-down grip; squeeze the handle to maintain a firm grip. You may
want to keep your left arm extended behind you, swinging it forward as you
stand. Push your feet into the floor and press your hips forward while pulling
your knees back (to engage your hamstrings and adductors). Note: The strength to
move the weight should come from your legs and hips, NOT your shoulders. Come
up to a tall, standing position with the dumbbell resting on the front of your
right thigh at approximately waist height. Keep your spine long as you hinge
forward to perform each repetition and generate the force to lift the weight by
moving the hips forward to engage the glutes. Repeat for the same number of
repetitions with each arm.
The
deadlift is an important exercise to help improve strength of the lower-body
muscles while enhancing the ability of spinal stabilizers to reduce unwanted
movement in the torso. Whether it’s our taste buds or muscles, we crave
variety. These options can be used to challenge the muscles in new ways and
create variety for your workouts.
Author
Pete McCall
Pete
McCall, MS, CSCS, is an ACE Certified Personal Trainer and long-time player in
the fitness industry. He has been featured as an expert in the Washington Post, The New York Times, Los Angeles Times, Runner's World and Self. He holds a master's
degree in exercise science and health promotion, and several advanced
certifications and specializations with NSCA and NASM.