Deadlifts engage multiple muscle groups simultaneously. They are renowned for their effectiveness in building full-body strength and promoting overall fitness. But, did you know that there are different types of deadlifts that you can do to improve your overall deadlift? 

In today’s article, we’re going to look at nine types of deadlifts that you should be doing alongside your regular lifts. Let’s get started! 

The Benefits of Deadlift Variations

Deadlift variations contribute to overall strength and muscle development. Each variation places a unique emphasis on different muscle groups, promoting a well-rounded physique. Engaging in diverse deadlift movements enhances joint mobility, reducing the risk of injuries and improving overall flexibility. Many deadlift variations require a strong grip, contributing to improved grip strength over time.

The Different Deadlift Types to Try

Below are the different types of deadlifts you can add to your arsenal today. We did not includeSmith machine deadlifts on this list because, while they are different, it is a regular deadlift done on a Smith machine. 

Conventional Deadlift

This is the deadlift you usually see people doing at the gym. The classic deadlift targets the posterior chain, including the hamstrings, glutes, and lower back. Maintaining a flat back and proper form is crucial for maximizing benefits and minimizing the risk of injury.

Read More:Squat vs. Deadlift

Read More:Power Clean vs. Deadlift

Romanian Deadlift

The Romanian Deadlift (RDL) is a strength exercise that targets the hamstrings, glutes, and lower back.Unlike the conventional deadlift, the RDL begins with the lifter standing upright, holding the barbell in front of the thighs, and does not involve placing the barbell on the ground between repetitions. The movement emphasizes a controlled hip hinge with a slight knee bend, allowing the lifter to maintain a more upright torso. With a shorter range of motion, the RDL focuses on the eccentric phase, providing a unique stimulus to the posterior chain muscles. It serves as a beneficial accessory exercise to enhance the hip hinge pattern and strengthen the muscles involved in the conventional deadlift.

Read More:Stiff-Leg Deadlifts vs. Romanian Deadlifts

Conventional Dumbbell Deadlift

Similar to the conventional deadlift, this variation adds a challenge by requiring stabilizing muscles to work harder. Dumbbells offer an increased range of motion, promoting muscle engagement.

Single-Leg Deadlift

The single-leg deadlift is a hip-hinge movement that strengthens the back, core, and legs. One leg lifts off the ground and extends behind you in this variation of the conventional deadlift. The movement engages your core as well as your hamstrings and glutes, which aids in balance improvement. The single-leg deadlift is an excellent variation for correcting muscle imbalances. 

Stiff-Leg Deadlift

This variation places greater emphasis on the hamstrings and lower back. Keeping the legs straight throughout the movement intensifies the stretch and contraction of these muscle groups.

Deficit Deadlift

A deficit deadlift is a deadlift exercise performed from an elevated platform, giving the exercise a wider range of motion. Lifters can use an elevated surface to help them hoist the barbell and increase their strength and speed. Deficit deadlifts are a more advanced version of the conventional deadlift and should be performed only by experienced lifters who need to use the exercise for a particular strength-training goal.

Trap Bar Deadlift

The trap bar deadlift is a total-body pulling movement that can be used in a variety of sports to improve leg strength, lower body power, and overall fitness. Because of its versatility, training the trap bar deadlift can benefit both veteran athletes and newcomers to the gym.

While the trap bar deadlift, also known as the hex deadlift or diamond bar deadlift, is most commonly associated with strength training, it can also be a useful tool for gaining muscle. Consider adding it to your split if you’re focusing on hypertrophy. 

Sumo Deadlift

The sumo deadlift is a compound movement performed with the feet in a wide stance, toes pointed out, and the grip placed inside the legs. Most powerlifting competitions allow it to be performed instead of traditional deadlifts. Because of the wide stance, the sumo deadlift focuses on stretching and strengthening the adductor and hip muscles, as well as the hamstrings, glutes, and upper back/traps.

Related:Sumo Deadlift vs. Conventional Deadlift

Snatch Grip Deadlift

A snatch grip deadlift is a more advanced version of the conventional deadlift. The snatch grip is performed with a wider grip on the barbell. A wider snatch grip is preferred by some weightlifters because it is more comfortable for the lower back.

The snatch grip deadlift engages many of the same muscles as the conventional deadlift, but due to the wide grip's positioning, it engages more of the upper back than the lower back. If you have lower back pain or want to strengthen your upper back, you may prefer the position of a snatch grip.

Single Leg RDL

The single-leg Romanian deadlift (single-leg RDL) is a vertical hip-hinge exercise that requires you to balance on one leg, hinge at the hips, lower your torso nearly parallel to the floor, and then move in the opposite direction to return to your starting position.

This exercise engages the posterior chain, which includes the hamstrings, glutes, back, and calves. By adding weight to the single-leg RDL, you will also exercise your lats, traps, and forearms while strengthening your erectors, scapula stabilizers, and anterior core. Furthermore, the single-leg RDL necessitates a high level of stability in the ankles, knees, hips, and core.

How to Perform Each Deadlift Variation

Now that we’ve covered all the variations, let’s look at how exactly you should perform each type of deadlift. Remember, proper form is essential for all deadlift variations. Regardless of the variation, maintaining a neutral spine, engaged core, and controlled movements is crucial. 

Start with lighter weights to master the technique before progressing to heavier loads.

How to Do a Regular Deadlift

1. Position feet hip-width apart, toes forward, and barbell over mid-foot.
2. Grip the barbell with hands shoulder-width apart, arms just outside knees.
3. Make sure to engage your core, keep your back flat, and use your chest
4. Hinge at hips, bend knees and lower the barbell while maintaining a neutral spine.
5. Reach down, ensuring the barbell is close to the shins.
6. Drive through heels, and extend hips and knees simultaneously to lift the barbell.
7. Stand tall with shoulders back, completing the lift.
8. Lower the barbell by hinging at the hips and bending your knees.

How to Do a Romanian Deadlift

1. Begin standing with feet hip-width apart, holding the barbell in front of thighs.
2. Keep a slight bend in the knees, hinge at the hips, and lower the barbell down the legs.
3. Maintain a straight back and feel a stretch in the hamstrings.
4. Return to an upright position by extending your hips.
5. Keep the barbell close to the body throughout the movement.
6. Repeat for the desired number of repetitions.

How to Do a Dumbbell Deadlift

Keep in mind that the steps are just like a regular deadlift but with dumbbells (per the name):

1. Stand with feet hip-width apart, holding a dumbbell in each hand.
2. Keep a neutral spine, shoulders back, and chest up.
3. Hinge at hips and bend knees to lower the dumbbells.
4. Maintain a straight back and keep dumbbells close to the body.
5. Stand up by extending hips and knees simultaneously.
6. Ensure proper form and control throughout the exercise.

How to Do a Single-Leg Deadlift

1. Start standing on one leg with a slight knee bend.
2. Hinge at hips, extending the free leg behind for balance.
3. Lower torso while keeping the back straight.
4. Reach down toward the ground, maintaining a neutral spine.
5. Return to the starting position by engaging the glutes and hamstrings.
6. Repeat on the other leg for balance.

How to Do a Stiff-Leg Deadlift

1. Stand with feet hip-width apart and a slight bend in the knees.
2. Grip the barbell with hands shoulder-width apart.
3. Hinge at hips to lower the barbell, keeping legs mostly straight.
4. Feel a stretch in the hamstrings and lower back.
5. Keep the barbell close to the body during the descent.
6. Return to an upright position by extending your hips.

How to Do a Deficit Deadlift

1. Stand on a platform, placing the barbell below your feet.
2. Assume a regular deadlift stance and grip on the barbell.
3. Perform a deadlift, focusing on the increased range of motion.
4. Keep a neutral spine and engage the core throughout.
5. Lift the barbell, fully extending hips and knees.
6. Lower the barbell back down with control.

How to Do a Trap Bar Deadlift

1. Stand inside the trap bar with feet hip-width apart.
2. Grip the handles with your hands at your sides.
3. Keep your back straight, engage the core, and lift the trap bar by extending your hips and knees.
4. Maintain a neutral spine throughout the lift.
5. Lower the trap bar with control, bending at the hips and knees.

How to Do a Sumo Deadlift

1. Set your feet wider than shoulder-width apart with toes pointing out.
2. Grip the barbell with your hands inside your knees.
3. Engage the core, keep the back flat, and lift the chest.
4. Hinge at hips and bend knees to lower the barbell.
5. Keep the barbell close to the shins and chest up during the lift.
6. Extend hips and knees simultaneously to stand tall.
7. Lower the barbell with control by hinging at the hips and bending the knees.

How to Do a Snatch Grip Deadlift

1. Grip the barbell with a wide grip, hands outside shoulder-width.
2. Set feet hip-width apart and toes forward.
3. Engage the core, keep the back flat, and lift the chest.
4. Hinge at hips and bend knees to lower the barbell.
5. Maintain a straight back and ensure the wider grip engages the upper back.
6. Drive through heels, and extend hips and knees to lift the barbell.
7. Stand tall with shoulders back, completing the lift.
8. Lower the barbell with control.

How to Do a Single-Leg RDL

1. Stand on one leg, holding a dumbbell in one hand.
2. Hinge at the hips, extending the free leg behind for balance.
3. Lower the dumbbell toward the ground, feeling a stretch in the hamstring.
4. Keep the back straight and chest up throughout the movement.
5. Engage the glutes and hamstrings to return to an upright position.
6. Repeat on the other leg for balance and symmetry.
7. Ensure controlled movement and maintain stability.

Other Deadlift Accessory Exercises

Incorporating accessory exercises enhances the effectiveness of deadlift training. These exercises target specific muscle groups, addressing weaknesses and promoting overall balance. Deadlift accessory exercises are great for when you hit a plateau since they allow you to work on what is holding your deadlift back.

Some great deadlift accessory exercises include:

Good Mornings (Read our comparison on good mornings vs. RDLs)

Hamstring Curls

Bent-Over Rows

Kettlebell Swings

Rack Pulls

If you’re a competitive powerlifter or Olympic weight lifter, consider setting aside 1-2 days for accessory exercises. This goes for all lifts, whether it’s your deadlift, squat, or bench press. 

Ultimately, what deadlift variants you add to your split depends onhow often you deadlift and your strength goals. You also need to consider your training gear. Those whodeadlift beltless versus those who deadlift with a belt have different training regimens. 

Once you’ve determined your training goals and how you currently operate at the gym, figure out which types of deadlifts best fit your training schedule. This will give you the best possible accessory exercises to improve your deadlift.