{"id":21441,"date":"2021-04-20T21:05:16","date_gmt":"2021-04-20T21:05:16","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=21441"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"deadlift-variations","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/deadlift-variations\/","title":{"rendered":"Deadlift Variations To Boost Your Full Body Workout Routine"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#What_Is_A_Deadlift\" >What Is A Deadlift?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#What_Muscles_Do_Deadlifts_Work\" >What Muscles Do Deadlifts Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#How_To_Do_Deadlifts_Correctly\" >How To Do Deadlifts Correctly?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#Setup\" >Setup<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#Drive\" >Drive<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#Lockout\" >Lockout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#Lowering_The_Weight\" >Lowering The Weight<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#10_Deadlift_Exercise_Variations_With_Step-By-Step_Instructions\" >10 Deadlift Exercise Variations With Step-By-Step Instructions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#Single-Legged_Deadlift\" >Single-Legged Deadlift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#Romanian_Deadlift\" >Romanian Deadlift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#Kettlebell_Deadlift\" >Kettlebell Deadlift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#Straight-Legged_Deadlift\" >Straight-Legged Deadlift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#Sumo_Deadlift\" >Sumo Deadlift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#Deficit_Deadlift\" >Deficit Deadlift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#Partial_Rep_Deadlift\" >Partial Rep Deadlift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#Trap_Bar_Deadlift\" >Trap Bar Deadlift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#Resistance_Band_Deadlift\" >Resistance Band Deadlift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#Jefferson_Deadlift\" >Jefferson Deadlift<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#Common_Mistakes_To_Avoid_While_Doing_Deadlift\" >Common Mistakes To Avoid While Doing Deadlift<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#Pre-Stretching\" >Pre-Stretching<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#How_to_Fix_It\" >How to Fix It:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#A_Rounded_Or_Arched_Back\" >A Rounded Or Arched Back<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#How_to_Fix_It-2\" >How to Fix It:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#Extending_Your_Legs_First\" >Extending Your Legs First<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#How_to_Fix_It-3\" >How to Fix It:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#Allowing_Your_legs_To_Be_Too_Far_Away_From_The_Bar\" >Allowing Your legs To Be Too Far Away From The Bar<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#How_to_Fix_It-4\" >How to Fix It:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#Placing_Your_Feet_Too_Wide_Apart\" >Placing Your Feet Too Wide Apart<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#How_To_Fix_It\" >How To Fix It:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Are you new to the gym? Even so, you have probably heard of deadlifts and that they can be a daunting experience. The truth is that the deadlift is one of the best forms of powerlifting exercises.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_Variations\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">Some would even say that deadlift is overrated and not worth it. However, when correctly done, deadlifts work most major muscles in the body. But, what are variations of a deadlift? Here are the different deadlift variations to properly wrap your head around this form of exercise to get you lifting better than ever.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Deadlift\"><\/span><b>What Is A Deadlift?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The deadlift is a form of weight training where you raise a weight off the ground to the level of the hips using your hips and leg muscles then place it back on the ground. Typically barbells, <a href=\"https:\/\/betterme.world\/articles\/weight-lose-tools\/\">kettlebells<\/a>, dumbbells or plates, and a pair of bar collars are used.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The deadlift is a compound workout that involves several major muscle groups. Many people are skeptical about this form of powerlifting, but with the correct progressions, the deadlift is a safe and effective full-body exercise that can take your workout a notch higher.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/deadlift-vs-squat\/\">Deadlift vs. Squat: Pinning Down The Real Winner Of This Long-Standing Debate<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-38590 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4200-1024x576.png\" alt=\"deadlift variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4200.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4200-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4200.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4200-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4200.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscles_Do_Deadlifts_Work\"><\/span><b>What Muscles Do Deadlifts Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Deadlifts involve the use of muscles of the back, hips, arms, and even shoulders. They are ideal for building lean muscle mass, improving strength and power. Additionally, because of the involvement of several parts of the body, they are excellent for increasing your heart rate and can be used in cardiovascular-focused weight circuits.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main muscles trained during deadlift include the leg\u2019s muscles (quads and hamstrings), gluteal muscles, the erector spinae, and the core musculature<\/span><span style=\"font-weight: 400;\">. All these muscles play a different role in helping you move your body and bring a weight up and down.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The quadriceps and hamstrings are the muscles of the legs involved during a deadlift. The hamstrings extend the hips and pull you from the lowest level of the lift. On the other hand, the quadriceps contract to help you straighten your knees.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The erector spinae is the primary back muscle that is activated. This muscle group includes the spinalis, longissimus, and iliocostalis. This muscle is large, rope-like, and runs along the right and left sides of the spine from the base of the skull to the sacrum. It helps extend your torso and bring you up during the lift.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All three gluteal muscles (gluteus minimus, gluteus medius, and gluteus maximus) are involved during a deadlift, but the gluteus maximus is the most activated. The gluteus maximus, and the hamstrings, help extend your hips and bring you out of the flexed position. The gluteus minimus and medius act as stabilizers of the hips<\/span><span style=\"font-weight: 400;\">.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The core musculature is also involved during a deadlift and helps protect the spine. The abdominal muscles also contract to help provide a natural pressure increase around the lower back. This pressure increase helps keep the vertebral column stable. Keep in mind that your back can be at a higher risk of injury.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-38589 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4264-1024x576.png\" alt=\"deadlift variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4264.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4264-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4264.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4264-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4264.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Deadlifts_Correctly\"><\/span><b>How To Do Deadlifts Correctly?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To get the most out of deadlifts and avoid injury, you should lift using proper technique and only the weight you can handle. When lifting weights, your body will respond because of the repeated stress of the workout. It is expected that you will feel some fatigue after a morning at the gym, but the effects should wear off.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should feel it working your glutes, hamstrings, and erector spinae muscles to know you are doing deadlifts correctly. If you feel pain and have difficulty going about your daily activities like bending or turning in bed, then there might be something wrong with your technique.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to fit all deadlift variations in one workout might be a concern. The deadlift variations are many, and it is impossible to do all of them in one workout session.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A series of deadlifts is divided into 4 stages &#8211; set up, drive, lockout, and lowering the weight.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Setup\"><\/span><b>Setup<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand just behind the bar with it touching or nearly touching your legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by hinging at the knees and hips, setting your weight in the heels. Your feet should remain flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain the spinal column long and straight as the hips hinge backward. Be careful not to allow the knees to track forwards over the toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the bar with your hands outside of the legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move the shoulders away from the ears to load the latissimus dorsi and create force throughout the erector spinae (<a href=\"https:\/\/www.researchgate.net\/publication\/245767538_Exploring_the_Deadlift\">2<\/a>).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist, and support system all in one. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_Variations\">Start using our app<\/a> to stay on track and hold yourself accountable!<\/strong><\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-38587 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5372-1024x576.png\" alt=\"deadlift variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5372.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5372-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5372.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5372.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Drive\"><\/span><b>Drive<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This section produces the highest amount of force and is considered the most challenging part of the deadlift.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a deep breath and hold it in. This creates an outward pressure on the core and helps stabilize the lumbopelvic hip complex and the core musculature.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the muscles of the back contracted tightly to maintain proper and safe posture throughout the movement.\u00a0 Without an adequate core contraction<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move up and forward with the hips and legs to stand erect and lift the bar from the ground.\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Lockout\"><\/span><b>Lockout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The lock-out is the most crucial part of the movement. It requires you to be completely erect and with a neutral spine.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive your hips into the bar.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Contract the gluteal muscles and the rectus abdominis to complete the movement. The pelvis should be in a neutral position (contracting the gluteal and abdominal muscles is essential for lower back safety.)<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Lowering_The_Weight\"><\/span><b>Lowering The Weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is the final section that involves moving the weight back on the ground.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at the knees and hips to bring the bars down. The muscles of the core and back must remain straight.\u00a0\u00a0\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While keeping the bar close to you, lower the chest to the knees (<a href=\"https:\/\/www.researchgate.net\/publication\/245767538_Exploring_the_Deadlift\">2<\/a>).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-38586 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5373-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5373.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5373-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5373.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5373.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"10_Deadlift_Exercise_Variations_With_Step-By-Step_Instructions\"><\/span><b>10 Deadlift Exercise Variations With Step-By-Step Instructions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Just like other types of exercises, there are several deadlift variations. This makes it easier for you to choose a variation that best works for you having your fitness goals in mind. So, what are the deadlift variations?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 10 of the most common:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Single-Legged_Deadlift\"><\/span><b>Single-Legged Deadlift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The single-legged deadlift challenges you more than the conventional deadlift as you are likely to be lifting more weight. With this variation, you lift with one leg at a time as the other leg remains on the floor. You can choose to hold the dumbbells in both arms, one arm, or in the hand opposite to the side that\u2019s doing the work.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Holding the dumbbells in both arms is the most common form of the one leg deadlift variations. Single-legged deadlifts activate the major muscles in the body, such as the gluteal muscles, the hamstrings, and the core. The fact that you put weight on one leg at a time adds to the balance challenge, so there\u2019s some extra stress on the glutes<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do a single-legged deadlift:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet together while holding a dumbbell in each of your hands. Your hands should be in front of your leg.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your weight to the right leg. While maintaining a slight bend in your right knee, raise the left leg behind your body, hinging at the hips to bring your trunk parallel to the floor, the lower the dumbbell.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure your back remains flat. At the bottom of the movement, your left leg and trunk should be almost parallel to the floor and the dumbbell a few inches from the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core as tight as possible, drive through your right heel to stand up straight and pull the dumbbell back to the starting position. Move your left leg back to meet your left foot while keeping most of the weight in your right leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at this point, then squeeze your butt. This is one rep.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-38585 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5374-1024x576.png\" alt=\"deadlift variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5374.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5374-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5374.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5374.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Romanian_Deadlift\"><\/span><b>Romanian Deadlift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Romanian deadlift is one of the most basic deadlift variations. It is done with stiff legs and minimal knee bend. This variation focuses on the gluteal muscles and hamstrings. They thus help build muscle along the posterior chain and improve the flexibility and mobility of the hips<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do a Romanian deadlift:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and slightly flex your knees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the weight with an overhand grip and bring it to your thigh level.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Draw your shoulders back and keep your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your hips and butt backward as you slowly lower the barbell towards your feet.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your hips forward to come into a standing position with the weight in front of your femora.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement by lowering the weight between your knees and toes, keeping your spine neutral while slightly bending your knees and involving your core (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7046193\/\">1<\/a>).<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-38584 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5376-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5376.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5376-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5376.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5376.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_Variations\">start using the BetterMe app<\/a> and overhaul your entire life! <\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kettlebell_Deadlift\"><\/span><b>Kettlebell Deadlift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The kettlebell deadlift is a good entry point for many novice weightlifters. It is also convenient in case you do not have a lot of equipment. Kettlebell deadlifts help increase your grip strength, especially when you use heavier weights. This variation helps you build glute and hamstrings muscles and work out your latissimus and mid-back muscles<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do a kettlebell deadlift:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your knees slightly bent and feet hip-width apart. Hold a kettlebell with both hands in front of your thighs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at your hips, then slightly bend your knees. Push your glut way back and keep your back flat. Ensure that your torso is almost parallel to the floor. Touch the bottom of the kettlebell to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While keeping your core tight, push through your heels to stand up straight. Keep the kettlebell close as you pull.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a while at the top and squeeze your butt. Do a few reps.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Straight-Legged_Deadlift\"><\/span><b>Straight-Legged Deadlift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The straight-legged deadlift is one of the most avoided forms of this <a href=\"https:\/\/betterme.world\/articles\/workouts-that-burn-1000-calories\/\">workout<\/a>. Many are skeptical about it because of fear of back injuries. If you have a pre-existing back condition, it might be best to avoid this variation. The straight-legged deadlift strengthens the muscles of the legs and the back<\/span><span style=\"font-weight: 400;\">.\u00a0\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do a straight-legged deadlift:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on a box with your feet apart, grab the bar as you tighten your legs to keep your knees straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While hinging your hips, bend as forward as you can, keeping your knees and the barbell close to your legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up by straightening your hips and returning your back to a straight position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-38582 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5382-1024x576.png\" alt=\"deadlift variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5382.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5382-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5382.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5382.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sumo_Deadlift\"><\/span><b>Sumo Deadlift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a variation of the conventional deadlift. In sumo, the bar is gripped with the hands inside the toes. This variation usually requires a wider stance and does not work up your back as much<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The workload shifts from the back to the quads, hamstrings, hips, and glutes. This makes it safer for your back as the torso is more upright during the lift. At first, it may be challenging to get the hang of it and might need some getting used to.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do the sumo deadlift:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet wider apart than your shoulder width, your knees slightly bent, and toes slightly pointed outwards.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a bar with both hands inside the middle of your legs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at the hips and knees to lower your body. Push your butt behind and keep your back flat. Your trunk should also be parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core tight, drive through your heels and extend your knees to stand up straight. Lift the bar to the mid-thigh level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top and squeeze your butt behind. Pull your shoulders back and lower the bar to the floor.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-38581 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5383-1024x576.png\" alt=\"deadlift variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5383.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5383-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5383.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5383-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5383.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Deficit_Deadlift\"><\/span><b>Deficit Deadlift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">With deficit deadlift, you lift a barbell while standing on a raised block. This increases the distance the weight travels as you lower it to the ground resulting in a longer range of motion, making it a little challenging. This variation is beneficial when it comes to building strength<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do a deficit deadlift:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set up by standing with your feet over a block about one or two inches high. Stand with your feet one inch away from the barbell.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean over while keeping your legs straight and hold the bar with your arms outside your legs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your shins forward until they touch the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your chest up to engage the lower back <a href=\"https:\/\/betterme.world\/articles\/bodybuilding-12-week-cutting-diet-plan\/\">muscles<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the bar up to the level of your thighs.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Partial_Rep_Deadlift\"><\/span><b>Partial Rep Deadlift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Partial rep deadlifts are great for the <a href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/\">lower back<\/a> and the upper body. They work the latissimus dorsi, erector spinae, and trapezius muscles<\/span><span style=\"font-weight: 400;\">. If you are new to deadlifting, then partial reps are a great place to start before you move to full deadlifts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do a partial rep deadlift:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Load a barbell with 20% less weight than you usually deadlift.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge your hips backward, grab the barbell and then squeeze your core and lats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the bar 4 inches off the floor, hold for 3 seconds, then stand up straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at this point, then return to the start. This is one rep. Do 3 sets of 4 to 6 reps.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/benefits-of-deadlifts\/\">Benefits Of Deadlifts: A Triple Threat For Your Back, Booty, And Legs<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-38580 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4170-1024x576.png\" alt=\"deadlift variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4170.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4170-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4170.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4170-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4170.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Trap_Bar_Deadlift\"><\/span><b>Trap Bar Deadlift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The trap bar deadlift is easier to perform than the conventional deadlift. With this variation, you stand at the center of the weight instead of lifting it from the side. It is one of the best deadlift variations for <a href=\"https:\/\/betterme.world\/articles\/leg-slimming-exercises\/\">legs<\/a>. The quadriceps muscles are the most worked muscle group<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The only downside is that you might not find a trap bar in all gyms. A trap bar is typically a hexagonal weight bar with a set of plates.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do the trap bar deadlift:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand inside the hex with a hip-width stance with your toes pointed outwards.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach down to hold the handles of the hex bar, then push your hips back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your shoulder and chest, then raise your gaze such that your eyes are looking in front.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While keeping your back flat, stand up straight by extending your knees and hips to lift the hex bar to the mid-thigh level.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top and squeeze your glute, then lower the bar back to the ground.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Resistance_Band_Deadlift\"><\/span><b>Resistance Band Deadlift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a great variation in the case you do not have a lot of equipment or weights. As the name suggests, this variation uses resistance bands instead of dumbbells or barbells. It is an excellent deadlift variations for glutes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Resistance band deadlift works all 3 gluteal muscles, your hamstrings, quadriceps, erector spinae, lower back, and forearm muscles<\/span><span style=\"font-weight: 400;\">.\u00a0 If you are wondering, \u2018what are variations of a deadlift for women?\u2019 then the resistance band deadlift is one of them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do a resistance band deadlift:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a resistance band on the floor and step on it with both your feet. Leave enough room in the middle for you to pull.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at your hips and move your body forward to lower your body. Ensure your back remains flat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With both hands, grab the middle of the resistance band and lift it to the shin level.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through the heels to stand up straight. Pause at the top of the movement and squeeze your butt.<\/span><\/li>\n<\/ol>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-38583 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5377-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5377.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5377-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5377.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5377.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Jefferson_Deadlift\"><\/span><b>Jefferson Deadlift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a pretty great variation where you place the bar in between your <a href=\"https:\/\/betterme.world\/articles\/how-to-slim-muscular-legs\/\">legs<\/a>. It is excellent for strength, power, hip durability, and core stability<\/span><span style=\"font-weight: 400;\">. It helps build your anti-rotational and asymmetrical strength. This lift involves a significant amount of the core musculature, but unfortunately, it is not very popular.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do a Jefferson deadlift:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straddle the bar with your feet at shoulder width but not wider. Ensure that the bar is in the middle of your legs, your spine remains in a neutral position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the bar.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up with it. When pulling, make sure you do not collapse your knees towards the midline.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Common_Mistakes_To_Avoid_While_Doing_Deadlift\"><\/span><b>Common Mistakes To Avoid While Doing Deadlift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best way to get the most out of the deadlift is to practice proper technique. This also helps you avoid injury. Here are 5 of the most common mistakes and how to fix each one of them<\/span><span style=\"font-weight: 400;\">:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pre-Stretching\"><\/span><b>Pre-Stretching<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before exercising, it is usually routine to stretch. With the deadlift, however, this is a mistake. Stretching major muscle groups before lifts can cause injury and is detrimental to the workout.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_to_Fix_It\"><\/span><strong>How to Fix It:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Before deadlifting, do dynamic warm-ups with bodyweight exercises such as Bird Dogs, squats, and Good Mornings.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"A_Rounded_Or_Arched_Back\"><\/span><b>A Rounded Or Arched Back<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For deadlifts, a neutral spine is ideal. A hyperextended or rounded back places undue stress and extra pressure on the spine and can cause <a href=\"https:\/\/betterme.world\/articles\/oblique-stretches\/\">injury<\/a>.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_to_Fix_It-2\"><\/span><strong>How to Fix It:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Keep your spine neutral (back flat) throughout the lift.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-38557 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5840-1024x576.png\" alt=\"deadlift variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5840.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5840-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5840.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5840.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Extending_Your_Legs_First\"><\/span><b>Extending Your Legs First<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This becomes common as the weight increases. Lifters extend their legs with the barbell moving slightly or not at all. This leaves your back to perform the bulk of the lift and might cause it to round before you finish the lift.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_to_Fix_It-3\"><\/span><strong>How to Fix It:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Keep your core as tight as possible and raise the bar as you extend your hips and legs.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Allowing_Your_legs_To_Be_Too_Far_Away_From_The_Bar\"><\/span><b>Allowing Your legs To Be Too Far Away From The Bar<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your legs should not be too far away from the bar either, as you will be leaning forward and are likely to round your back.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_to_Fix_It-4\"><\/span><strong>How to Fix It:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Stand one or two inches at most from the bar. It is okay if your shins come into contact with the bar.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Placing_Your_Feet_Too_Wide_Apart\"><\/span><b>Placing Your Feet Too Wide Apart<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Foot placement is also crucial. When you place your feet too wide apart, you compromise your spine by rounding the shoulders. A wider stance also limits functionality. The only exception to this is when doing a sumo deadlift.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Fix_It\"><\/span><b>How To Fix It:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Ensure your feet are hip-width to shoulder-width apart.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Deadlifts are an excellent full-body movement workout when done correctly and carefully. They work your major muscles and help you build strength. Over time, deadlifting may help improve your <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\">core strength<\/a> and stability.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Since there are tons of <a href=\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/\">deadlift<\/a> variations, a few probably suit you and help you achieve your body goals. Now that you are not a powerlifter, you can choose whatever variation works best for you. Be it the dumbbell deadlift variations or the straight-legged variations, go for what you feel challenges and suits you.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_Variations\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_Variations\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7046193\/\"><span style=\"font-weight: 400;\">Electromyographic activity in deadlift exercise and its variants. A systematic review<\/span><\/a><span style=\"font-weight: 400;\"> (2020, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.researchgate.net\/publication\/245767538_Exploring_the_Deadlift\">Exploring the Deadlift<\/a> (2010, researchgate.net)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Are you new to the gym? Even so, you have probably heard of deadlifts and that they can be a daunting experience. The truth is that the deadlift is one of the best forms of powerlifting exercises. Some would even say that deadlift is overrated and not worth it. However, when correctly done, deadlifts work [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":38588,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[117],"class_list":["post-21441","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Deadlift Variations To Boost Your Full Body Workout Routine - BetterMe<\/title>\n<meta name=\"description\" content=\"Have you reached a plateau in your weight loss efforts? Here is how to use deadlift variations to boost your workout routine.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Deadlift Variations To Boost Your Full Body Workout Routine\" \/>\n<meta property=\"og:description\" content=\"Have you reached a plateau in your weight loss efforts? Here is how to use deadlift variations to boost your workout routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/deadlift-variations\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5371.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1152\" \/>\n\t<meta property=\"og:image:height\" content=\"648\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/deadlift-variations\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/deadlift-variations\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f1b0bb368e8e731db8d770a9db90970c\"},\"headline\":\"Deadlift Variations To Boost Your Full Body Workout Routine\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/deadlift-variations\/\"},\"wordCount\":3254,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/deadlift-variations\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5371.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Are you new to the gym? Even so, you have probably heard of deadlifts and that they can be a daunting experience. The truth is that the deadlift is one of the best forms of powerlifting exercises.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Some would even say that deadlift is overrated and not worth it. However, when correctly done, deadlifts work most major muscles in the body. But, what are variations of a deadlift? Here are the different deadlift variations to properly wrap your head around this form of exercise to get you lifting better than ever.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A Deadlift?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The deadlift is a form of weight training where you raise a weight off the ground to the level of the hips using your hips and leg muscles then place it back on the ground. Typically barbells, <a href=\\\"https:\/\/betterme.world\/articles\/weight-lose-tools\/\\\">kettlebells<\/a>, dumbbells or plates, and a pair of bar collars are used.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The deadlift is a compound workout that involves several major muscle groups. Many people are skeptical about this form of powerlifting, but with the correct progressions, the deadlift is a safe and effective full-body exercise that can take your workout a notch higher.<\/span>\\r\\n\\r\\n<i><span style=\\\"font-weight: 400;\\\"><strong>Read More:<\/strong> <a href=\\\"https:\/\/betterme.world\/articles\/deadlift-vs-squat\/\\\">Deadlift vs. Squat: Pinning Down The Real Winner Of This Long-Standing Debate<\/a><\/span><\/i>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_Variations\\\"><img class=\\\"aligncenter wp-image-38590 size-large\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4200-1024x576.png\\\" alt=\\\"deadlift variations\\\" width=\\\"770\\\" height=\\\"433\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Muscles Do Deadlifts Work?<\/b><\/ ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/deadlift-variations\/\",\"url\":\"https:\/\/betterme.world\/articles\/deadlift-variations\/\",\"name\":\"Deadlift Variations To Boost Your Full Body Workout Routine - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/deadlift-variations\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/deadlift-variations\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5371.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Have you reached a plateau in your weight loss efforts? 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Deadlift Variations To Boost Your Full Body Workout Routine - BetterMe","description":"Have you reached a plateau in your weight loss efforts? Here is how to use deadlift variations to boost your workout routine.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/deadlift-variations\/","og_locale":"en_US","og_type":"article","og_title":"Deadlift Variations To Boost Your Full Body Workout Routine","og_description":"Have you reached a plateau in your weight loss efforts? Here is how to use deadlift variations to boost your workout routine.","og_url":"https:\/\/betterme.world\/articles\/deadlift-variations\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1152,"height":648,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5371.png","type":"image\/png"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"17 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/deadlift-variations\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/deadlift-variations\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f1b0bb368e8e731db8d770a9db90970c"},"headline":"Deadlift Variations To Boost Your Full Body Workout Routine","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/deadlift-variations\/"},"wordCount":3254,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/deadlift-variations\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5371.png","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Are you new to the gym? Even so, you have probably heard of deadlifts and that they can be a daunting experience. The truth is that the deadlift is one of the best forms of powerlifting exercises.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Some would even say that deadlift is overrated and not worth it. However, when correctly done, deadlifts work most major muscles in the body. But, what are variations of a deadlift? Here are the different deadlift variations to properly wrap your head around this form of exercise to get you lifting better than ever.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is A Deadlift?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The deadlift is a form of weight training where you raise a weight off the ground to the level of the hips using your hips and leg muscles then place it back on the ground. Typically barbells, <a href=\"https:\/\/betterme.world\/articles\/weight-lose-tools\/\">kettlebells<\/a>, dumbbells or plates, and a pair of bar collars are used.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The deadlift is a compound workout that involves several major muscle groups. Many people are skeptical about this form of powerlifting, but with the correct progressions, the deadlift is a safe and effective full-body exercise that can take your workout a notch higher.<\/span>\r\n\r\n<i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/deadlift-vs-squat\/\">Deadlift vs. Squat: Pinning Down The Real Winner Of This Long-Standing Debate<\/a><\/span><\/i>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_Variations\"><img class=\"aligncenter wp-image-38590 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4200-1024x576.png\" alt=\"deadlift variations\" width=\"770\" height=\"433\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><b>What Muscles Do Deadlifts Work?<\/b><\/ ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/deadlift-variations\/","url":"https:\/\/betterme.world\/articles\/deadlift-variations\/","name":"Deadlift Variations To Boost Your Full Body Workout Routine - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/deadlift-variations\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/deadlift-variations\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5371.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Have you reached a plateau in your weight loss efforts? 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!","sameAs":["https:\/\/www.linkedin.com\/in\/zindzygracia58517578"],"url":"https:\/\/betterme.world\/articles\/author\/zindzygracia\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/21441","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=21441"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/21441\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/38588"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=21441"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=21441"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=21441"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=21441"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}