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    Thread: Different Types of Deadlift

    1. #1
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      Different Types of Deadlift

      Different Types of Deadlift

      • Conventional Deadlift (When the term “deadlift” is used, it is usually referred to a conventional variant. This technique heavily employs the leg muscles, amongst many other secondary muscles, like back and arms).
      • Sumo Deadlift (The legs are spread far apart to the sides, almost reaching the weight plates on the barbell, with arms reaching down inside of legs, mimicking a stance of sumo fighters. In oppose to conventional sumo deadlift involves heavier use of legs (especially hamstrings) and glutes instead of the back. If you have a massive waist or if you are really tall but have short arms I recommend you to do sumo. This technique may place greater stress on the connective tissues of the pelvic bone, so be careful how you do it).
      • Romanian Deadlift (This variant is used by Olympic weightlifters. Emphasis is on the hamstrings, glutes and lower back. At lowest position waist should be straight with back parallel to floor. The bar is grabbed by extending the hips and bending the knees while the back is fully arched. It is raised by contracting glutes and hamstrings. Usually, a very wide snatch grip is used).
      • Stiff-Leg Deadlift (This is another variant very similar to Romanian style that is primarily used in bodybuilding for developing hamstrings and glutes. The only difference between these two is that with stiff-leg you bend from the waist and with Romanian deadlift from the hips).
      • Single Leg Deadlift (This is actually a stiff-leg deadlift only performed standing on one leg. Dumbbells or barbell is used, either with one or two hands).
      • Trap Bar Deadlift (Trap bar has a hollow part in the middle where a lifter can step in and grab the two side handles. This creates more room for the knees to pass through thus recruiting the legs and glutes more than back).
      • Side Deadlift (Also known as the suitcase deadlift, it is very similar to trapbar version where instead of the bar two dumbbells or suitcases, like in Strongman competition, are deadlifted).
      • Rack Pull (Also called a partial deadlift, it is performed in squat rack or power rack for strengthening the lockout part of the motion. Due to its shortened range of motion considerably higher amount of weight can be lifted. The only limitation lies in the grip. To overcome this weakness, wrist straps can be used in

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      flat, i can hold 500 plus in my hands after deadlifting it 1 time for along time without straps, does that mean i have a good grip. i mean i cant dead much more but anything i can hold up without straps forever. now iam not talking wat you dead lift but my deads is that good grip strength? and if i might add i can hold in squat rack 640 forever, i get it off and hold for 15- 20 seconds no worries. so is the grip ok.
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      BROTHERHOODOFPAIN.COM

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      No that's really good grip strength! The biggest problem I see with guys is overtraining grip strength & it has a reverse effect.

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      Ever do deficit pulls, flathead?

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      Quote Originally Posted by Hawkeye View Post
      Ever do deficit pulls, flathead?

      Never tried them, but not against it either.

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      Meh...it's kinda like benching, you have so many different types of exercises (bands, chains, and etc)...

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    13. #7
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      Quote Originally Posted by Hawkeye View Post
      Meh...it's kinda like benching, you have so many different types of exercises (bands, chains, and etc)...

      Sounds like you have something to share. Why don't you start up a thread and do a write up on them?

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      LOL...I will leave the expert advice to someone pressing 600+....honestly, I probably am one of the dumbest powerlifters I know...I don't research training enough and tend to always revert back to 5 x 5 or something goofy like that...that's why I am here. To learn.

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    17. #9
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      Quote Originally Posted by Hawkeye View Post
      LOL...I will leave the expert advice to someone pressing 600+....honestly, I probably am one of the dumbest powerlifters I know...I don't research training enough and tend to always revert back to 5 x 5 or something goofy like that...that's why I am here. To learn.

      Fair enough, ask anything!!

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    19. #10
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      I need a program which will make me bench over 600. Deadlift 800....and for fun, squat 800....I will provide the labor. LOL!

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