5 Deadlift Variations You Might Not Even Know About

In today’s article, we’ll look beyond the classic and sumo deadlift variations and explore five lesser-known variations of this exercise.

The Right Deadlift to Target the Lower Back

Lifters debate the merits of the conventional and sumo deadlifts. And as long as you’re not using poor form, both are perfectly fine. However, the other deadlift variations aren’t discussed very often.

These alternatives offer tremendous benefits for the glutes, thighs, and upper back. In some ways, they’re just as good—if not better—than their more common counterparts.

Here are five underrated deadlifts that you probably aren’t doing, but should.

1. Snatch-Grip Deadlift

This grip variation targets the upper back and grip strength. Your hands will be positioned where a weightlifter would grip the bar for a snatch.

For most people, the best grip is somewhere between the position of the little fingers on the outer rings of the bar (where there are no knurls) and the position of the index finger just outside that ring. With your hands spread this wide, you’ll be at a mechanical disadvantage compared to your usual grip, but it will pay off in the long run when you return to your standard grip.

Another benefit? Because your hands are wider apart, you’ll have to start the pull from a lower position. This enhances the development of your posterior chain and hip mobility.

You won’t be able to lift the same weight with this exercise as with a regular deadlift, but as you get stronger, it will be much easier when you return to the classic variation.

2. Deficit Deadlift

Stand on a box or boards that raise you one to three inches off the ground. This starting point creates a longer path for the axis and will lead to increased power when pushing off the floor—the most common sticking point.

You can perform both conventional and sumo deadlifts from a deficit. Start with a small deficit and gradually increase it as your strength and technique improve.

3. Deadlift in the Scissors Position

The scissor position is a great way to work the posterior chain while correcting any unilateral imbalances. You can use a trap bar or a standard barbell.

You can follow the same technical guidelines as for standard deadlift variations, but the number of reps will be lower because you have to perform the exercise on each side. Don’t let fatigue compromise your form. You can also split the sets by leg—do one set on one leg, rest, and then do the second set on the other leg.

4. Zercher Deadlift

While most serious lifters have heard of the Zercher squat, the deadlift version also has its benefits. This is the one you’ll want to master if you’re interested in building massive trapezius muscles.

To set it up, make sure the bar is at about hip level in the rack. Get under the bar by positioning it in your bent elbows. Now stand up straight to lock it in place.

Start by performing the lift from the blocks and gradually lower the bar toward the floor. Although this exercise is impressive, I don’t have any clients who perform it from the ground because it involves a rounder posture. Some strongmen commonly perform it because it works the same muscles used in lifting Atlas stones.

It’s a two-part process: first, the barbell is lifted into a deadlift position, then it’s placed on the front of the thighs and brought into the Zercher position before being lifted all the way up. You can find a complete overview in Christian Thibaudeau’s video, “How to Do the Zercher Deadlift.”

5. Suitcase (One-Arm Lateral) Deadlift

This is a one-arm deadlift where you start with the barbell at your side. In addition to building strength, this unilateral position engages the core, improves overall body stability, and increases mobility.

It’s important to maintain tension throughout your entire body. If you’re holding the bar with your right hand, you’ll have to work to keep your left side just as stable. Do this by extending your opposite arm and clenching it firmly into a fist. This creates muscle activation and helps you maintain tension.

You can perform the suitcase deadlift with a barbell, kettlebell, EZ-bar, or a large bar. If mobility is an issue for you or you can’t maintain the correct position at the start of the exercise, begin with the barbell or dumbbell lifted off the ground. This will prevent you from having to start in a risky position.

Break Through a Plateau (and Don't Forget the Right Arsenal)

The deadlift is the uncrowned king of all exercises, and incorporating these lesser-known variations is the perfect way to shock your body, break through long-term plateaus, and build brutal strength and massive back muscles. Whether you choose a deficit deadlift, a hack deadlift, or another variation, always pay attention to precise form—you only have one healthy back.

Heavy deadlifts, however, place an enormous strain not only on your central nervous system but also on your grip and subsequent recovery. To get the absolute most out of these exercises and not stop at the first heavy weight, you need the right arsenal.

If your grip strength is holding you back on the barbell, set your ego aside and reach for a sturdy weightlifting grip. To stabilize your core during the heaviest sets, it’s worth having a high-quality weightlifting belt on hand. And strength itself? You’ll best support it with tried-and-true creatine monohydrate, which will help you lift off the ground even the barbell you couldn’t budge before.

Once the bar clangs to the floor for the last time, don’t forget to immediately repair those torn muscle fibers. A quick post-workout shake made with premium GymSupps 100% Whey Protein or your favorite PROM-IN CFM Evolution will ensure that the tons of iron you’ve lifted don’t go to waste and that your body immediately switches to anabolic (growth) mode.

Choose your new favorite deadlift variation, get the right gear, and show those barbells who’s boss at the gym!

Source: www.t-nation.com - 5 Deadlift Variations You've Never Even Tried
Author: Brandon Holder
Translated by: Jaromír Uhlíř