Welcome to my blog! Here we’ll be discussing 10 different variations of the deadlift to help you achieve your ideal legs and butt. Whether you’re looking to add some muscle or simply tone up, these exercises will do the trick. So let’s get started!
The conventional deadlift
The conventional deadlift is the granddaddy of all deadlift variations and is often thought of as the “true” deadlift. In reality, it’s just one of many effective ways to perform this incredible exercise.
The conventional deadlift is performed with your feet hip-width apart and your hands gripping the barbell just outside of your thighs. From here, you simply stand up, keeping the bar close to your body as you do.
This exercise can be performed with either a sumo or conventional stance, but most people find the conventional stance to be more comfortable. If you’re new to deadlifting, start with a lighter weight and perfect your technique before moving on to heavier weights.
The sumo deadlift
The sumo deadlift is a great variation for those who want to target their inner thighs and glutes. To perform this exercise, start with your feet shoulder-width apart and turn your toes out slightly. Bend at your hips and lower your butt toward the floor until your thighs are parallel to the ground. From here, explosively stand up, keeping your core tight and driving through your heels.
The Romanian deadlift
The Romanian deadlift is a great way to work your hamstrings, and it can also help you build a stronger back. This exercise is similar to the traditional deadlift, but it involves less range of motion.
Here’s how to do it:
1. Start by standing with your feet shoulder-width apart and your knees slightly bent.
2. Bend at the hips and grip the bar with an overhand grip, hands shoulder-width apart.
3. Keeping your lower back in its natural arch, push your hips back and lower the bar down the front of your legs until it reaches mid-shin level.
4. From there, extend through the hips and return to the starting position.
If you want an even greater challenge, try doing this exercise with one leg at a time.
The trap bar deadlift
The trap bar deadlift is a great exercise for targeting your glutes and hamstrings. To perform this exercise, you will need a trap bar (a hexagonal barbell). This type of barbell is named after its shape, which resembles a trapezoid.
How to do it:
1. Load the trap bar with weights and position yourself in the center of the bar.
2. Bend your knees and hips to lower your body down, keeping your back straight.
3. grasp the handles of the trap bar and drive through your heels to lift the weight off the ground.
4. As you reach the standing position, extend your hips and knees to lockout.
5. Reverse the motion and return to the starting position.
The single-leg deadlift
The single-leg deadlift is a great exercise for targeting your glutes, hamstrings, and quads. To do this move, stand with your feet hip-width apart and hold a dumbbell in your left hand. Keeping your abs tight, lift your left leg slightly and hinge forward from your hips, lowering the dumbbell toward the floor. Return to standing and repeat on the other side.
The deficit deadlift
The deficit deadlift is a great exercise for targeting the muscles in your legs and butt. This variation involves standing on a raised platform and reaching down to the floor to pick up the weight. The raised platform can be anything from a small step to a bench or box.
To perform the deficit deadlift, start by standing on a raised platform with your feet shoulder-width apart. Reach down and grasp the weight with an overhand grip, keeping your arms straight. Slowly lift the weight up until you are standing upright. Lower the weight back down to the starting position and repeat.
The stiff-leg deadlift
The stiff-leg deadlift is a great exercise for targeting your glutes, hamstrings and lower back. This move is often done with a lighter weight than other deadlift variations, so it’s a great choice if you’re new to the exercise or coming back from an injury.
To do a stiff-leg deadlift, start with your feet hip-width apart and your knees slightly bent. Hinge at your hips to lower your torso toward the floor and reach for the barbell with an overhand grip.Keeping your back flat, extend your hips and knees to return to standing. That’s one rep.
The snatch-grip deadlift
The snatch-grip deadlift is one of the most effective exercises for building leg and butt muscle, but it’s also one of the most challenging.
This exercise requires a very wide grip, which can be tough on the wrists and shoulders. It also requires a high level of coordination and balance.
But if you can master the snatch-grip deadlift, you’ll be rewarded with some of the best results possible for your legs and butt. Here’s how to do it:
1. Start by setting up a barbell at hip level with a very wide grip – your hands should be almost twice as wide as your shoulders.
2. Bend at the hips to reach down and grasp the barbell with an overhand grip, palms facing down.
3. Keeping your back straight, pull the barbell off the ground and lift it to hip level.
4. From here, explosively extend your hips and knees to standing upright, keeping the barbell close to your body as you do so.
5. Reverse the motion to return to the start position, and repeat for reps.
The Zercher deadlift
If you’re looking for a new deadlift variation to challenge your legs and glutes, look no further than the Zercher deadlift.
Named after strength coach Ed Zercher, this exercise gets its name from the fact that the bar is typically held in the crook of the elbows, rather than in the hands. This unique grip position recruits more muscles in the upper back and arms, making it an excellent choice for lifters who want to increase their overall strength.
In addition, because the bar is closer to the center of gravity when performed in this fashion, the Zercher deadlift also forces you to work harder to maintain good form and technique throughout the lift. When done correctly, it can be an incredible tool for building strength and adding muscle mass to your lower body.
If you’re ready to give the Zercher deadlift a try, follow these steps:
The good morning
The good morning is a compound movement that works both the lower and upper body. It’s a great exercise to add to your deadlift variations because it targets the hamstrings, glutes, and lower back. To do the good morning, start with your feet hip-width apart and hinge at the hips until your torso is parallel to the ground. Then bend your knees and lower your body until your thighs are parallel to the ground. Finally, stand back up to the starting position.