Trifocus Fitness Academy - deadlift

Variations on the deadlift for you to try

The deadlift is a weight-training exercise. During this movement, a loaded barbell or – alternatively – a bar is lifted off the floor to alongside the hips and torso. When the bar or barbell is level with the chest, it is perpendicular to the floor. After this, it is placed back on the floor. The deadlift is one of the three powerlifting exercises. Others include the squat as well as the bench press.

The term ‘deadlift’ refers to the lifting of dead weight – in other words, weight without momentum – such as weights lying on the floor. Deadlifts are one of the few regular weight-training exercises where all repetitions start with dead weight.

With most other lifts that you’ll do in your weight-training routine either by yourself or with your personal trainer, there is an eccentric (which refers to the lowering of the weight) phase. This phase is followed by the concentric phase, which refers to the lifting of the load. Throughout these exercises, a tiny amount of energy is stored in the muscles which are stretched in addition to the tendons in the eccentric phase if the weight-lifter is not flexible beyond his or her specific range of motion.

Benefits of the deadlift

The deadlift works the following muscles in your body:

  • Glutes,
  • Hamstrings,
  • Quadriceps,
  • Abdominal muscles, in addition to your
  • Lower back muscles.

Deadlifts also make use of back muscles such as the latissimus dorsi, which are commonly known as the lats. This exercise is also responsible for engaging your forearm muscles as you have to hold onto the bar in order to prevent it from slipping out of your hands and falling on your feet.

There are a number of joints as well as muscles that work simultaneously during the deadlift. This is why it’s called a compound movement. As there are a lot of muscles that are incorporated in the deadlift, it is possible for you to lift more weight as opposed to many other exercises. This characteristic makes the deadlift ideal for building muscle in addition to strength.

Compound movements, such as the deadlift, can result in your workout being more efficient. As opposed to doing a separate exercise for your legs and back, you can do the deadlift and it is possible to work them all at the same time. This gives you extra time in your workout to train other muscles.

Deadlift variations to include in your workout routine

If you’re bored with doing traditional deadlifts, don’t worry! There are a number of alternatives that you can practise so you can still get the benefit of this great exercise.

  1. Sumo Deadlift

As with the sumo squat, the sumo deadlift requires you to place your feet in a wider stance. Your hands must be on the inside of the feet. The sumo deadlift can be done with an emphasis on the quads or, alternatively, your hips. This variation of the deadlift offers a range of motion which permits you to lift heavier loads. However, remember to practise your technique in order to get this perfect. To help you in your practice, start with lower weights.

  1. Hex or Trap Bar Deadlifts

A hex or trap bar deadlift is done using a specialised bar which is called a hex or trap bar. With the hex bar, it is possible for you to alter the mechanics behind the deadlift and lift while distributing your weight in an even fashion.

  1. Snatch Grip Deadlift

In this type of deadlift, your hands adopt a wider grip. The snatch deadlift is an Olympic lifting technique which mainly works out the hamstrings. The snatch deadlift acts in order to strengthen the pull of the snatch.

  1. Romanian Deadlift

The Romanian deadlift – which is also called the straight-legged deadlift – focuses on making use of the hamstrings. This is in contrast to other deadlift techniques which focus on your lower back. When performing the straight-legged deadlift, your back should remain straight. All your bending should be coming from the torso. This means that instead of bending your knees your legs should be stiff throughout the lowering and lifting phases of the movement.

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