Deadlift Variations

Trap Bar (Hex bar)

The Trap bar is a replacement of the barbell which lets you stand in between the plates.

Man deadlifting trap bar


Sumo Deadlifts

The Sumo Deadlift is the deadlift variation often used in powerlifting competitions.

Begin facing the bar, legs wider than shoulder width apart, toes pointing out same direction as your knees.

  • Inhale, bend at the knees until thighs are horizontal to the ground and grab the bar
  • Create a block*link*, extend the legs and stand up while pulling the shoulders back
  • Exhale at the top
  • Return the bar to the ground without rounding your back

The sumo deadlift targets the quadriceps and adductor muscles more and the back less than the regular deadlift. In other words, it’s more heavy on your legs and less on your back.

Stiff-Legged or Romanian Deadlift

The stiff-legged deadlift is one of any lifter’s favorite exercises. Not because its fun to do, but because it’s a glorious sight when performed by women. Don’t mistake it for a woman’s exercise like that vagina machine though, the stiff-legged deadlifts are great for hitting and stretching the hamstrings, glutes and the lower back.

Hot chick deadlifting

The gist of the stiff-legged deadlift is that your legs remain straighter and you don’t let the bar touch the floor in between repetitions.

  • Using an overhand grip, raise the weight by moving your hips forward and squeezing your glutes. Keep your arms relaxed and spine neutral.
  • Exhale  then repeat. Do not let the bar touch the ground in between repetitions. Lower it only down to your knees.

To increase intensity, elevate your toes on a weight plate.


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