Deadlift Exercise: Difference between revisions
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== Introduction == | == Introduction == | ||
== | == Muscles Used == | ||
== | == Application == | ||
== | == Variations == | ||
The deadlift exercise can be modified in a number of ways depending upon the desired goals, sport, or limitations of the person performing the deadlift. Each variation will allow the person to focus on specific muscle groups or mimic a desired activity. | |||
or | |||
* Conventional Deadlift | |||
The conventional deadlift is often the most commonly thought of. The person stands with their feet approximately shoulder width with the arms outside their thighs. There is increased emphasize on the lower back due to the trunk having more of a forward lean. | |||
* Sumo Deadlift | |||
The person sets up with a wider stance with the arms inside the thighs. The trunk stays in a more upright stance utilizing the hips more than the back. | |||
* Straight/Stiff Leg Deadlift | |||
The person stands with the feet about shoulder width and the knees stay extended (not fully locked out). The trunk says in a neutral position and the downward motion comes from the hips flexing and moving posteriorly. The focus is on the lower back and hamstrings. | |||
* Romanian Deadlift | |||
The person stands with the feet about shoulder width but now the knees are flex approximately 15 degrees. The trunk says in a neutral position and the downward motion comes from the hips flexing and moving posteriorly. The focus is on the lower back, gluteals, and hamstrings. | |||
* Rack Deadlifts | |||
The person can utilize whatever stance they prefer, but the difference is the bar starts at a higher height using a rack. The height of the bar can be adjusted to whatever height the person would like. This allows the person to either focus on lifting heavier weights, training weak points, or mimicking a similar activity. | |||
* Deficit Deadlifts | |||
The person utilizes whatever stance they prefer but they typically are on an elevated surface so the bar is lower than it would typically be. This allows the person to focus on the initial pull of the deadlift, training a weak point, or mimicking a similar activity. | |||
* Snatch Grip Deadlift | |||
The person uses a conventional set up but instead of gripping the bar just outside the thighs, the person uses a much wider grip. Using this wider grip puts more emphasis on the stabilization of the scapula and upper back musculature. | |||
=== Additional Variations === | |||
== Research == | |||
== References == | == References == | ||
<references /> | <references /> | ||
Revision as of 23:28, 10 August 2022
Original Editor - User Name
Top Contributors - Sam Fears, Matt Huey, Wade Pennington, Tony Varela, Logan Kabance, Kim Jackson, Lucinda hampton and Rishika Babburu
Introduction[edit | edit source]
Muscles Used[edit | edit source]
Application[edit | edit source]
Variations[edit | edit source]
The deadlift exercise can be modified in a number of ways depending upon the desired goals, sport, or limitations of the person performing the deadlift. Each variation will allow the person to focus on specific muscle groups or mimic a desired activity.
- Conventional Deadlift
The conventional deadlift is often the most commonly thought of. The person stands with their feet approximately shoulder width with the arms outside their thighs. There is increased emphasize on the lower back due to the trunk having more of a forward lean.
- Sumo Deadlift
The person sets up with a wider stance with the arms inside the thighs. The trunk stays in a more upright stance utilizing the hips more than the back.
- Straight/Stiff Leg Deadlift
The person stands with the feet about shoulder width and the knees stay extended (not fully locked out). The trunk says in a neutral position and the downward motion comes from the hips flexing and moving posteriorly. The focus is on the lower back and hamstrings.
- Romanian Deadlift
The person stands with the feet about shoulder width but now the knees are flex approximately 15 degrees. The trunk says in a neutral position and the downward motion comes from the hips flexing and moving posteriorly. The focus is on the lower back, gluteals, and hamstrings.
- Rack Deadlifts
The person can utilize whatever stance they prefer, but the difference is the bar starts at a higher height using a rack. The height of the bar can be adjusted to whatever height the person would like. This allows the person to either focus on lifting heavier weights, training weak points, or mimicking a similar activity.
- Deficit Deadlifts
The person utilizes whatever stance they prefer but they typically are on an elevated surface so the bar is lower than it would typically be. This allows the person to focus on the initial pull of the deadlift, training a weak point, or mimicking a similar activity.
- Snatch Grip Deadlift
The person uses a conventional set up but instead of gripping the bar just outside the thighs, the person uses a much wider grip. Using this wider grip puts more emphasis on the stabilization of the scapula and upper back musculature.
