If you’re new to powerlifting, the term “deadlift” can be a little off-putting. However, there’s no need to be concerned! With the proper powerlifting gear (such as deadlift socks, training belt, and knee sleeves or knee wraps) and knowledge, your foray into fitness will become an empowering and rejuvenating experience. Here are five deadlift variations to get you started on your powerlifting journey.
- Sumo Deadlift: The sumo deadlift requires your feet to be at a wider stance with your hands inside of them. The emphasis in the sumo deadlift is usually placed on the quads or hips and provides a range of motion that allows you to lift heavier loads. However, practice is key here; always begin using lower weights until you have the form nailed down.
- Hex or Trap Bar Deadlift: This deadlift requires the use of a specialized hex or trap bar. Their names define their shape, “trapping” you inside a hexagonal design which allows you to change the mechanics behind the lift so you can evenly distribute your weight.
- Snatch Grip Deadlift: In this deadlift form, your hands are spread farther apart on the bar and take on a wider grip. The snatch deadlift is a type of Olympic lifting which mainly focuses on the hamstrings and strengthens the pull of the snatch.
- Romanian Deadlift: Also known as the straight legged deadlift or stiff leg deadlift, this lift focuses on the use of the hamstrings rather than the lower back. The back should remain straight with all bending coming from the torso — the legs should be locked (hence the stiff/straight legged names) throughout the lowering and lifting phases of the movement.
- Deficit Deadlift/Rack Pulls: One of the more difficult movements (considered brutal by some), this lift can either increase or decrease the range of motion experienced within a deadlift (such as by standing on weights that force you to pull the lift farther up).
If you continue to maintain a sedentary lifestyle, you will lose 50% of your muscle mass by the time you’re 80, making even the simplest of tasks arduous and painful. There’s no better time to start powerlifting than right now! Stave off muscle loss by being active and fit; grab your deadlift socks and hit the gym today.