Published On November 10, 2013 | Exercises

bodybuilding deadlifts

How to do Deadlifts

Conventional Deadlifts

When we think about a deadlift, this is the style that will pop into most of our minds. A stance roughly shoulder width is usually adopted, with the arms falling outside the legs, usually brushing close to the outer thigh. This is a demanding movement on mobility, meaning that some lifters may struggle to maintain correct exercise posture. This is a very heavily posterior weighted movement, with the hamstrings, gluteals, muscles of the lumbar spine, erectors and trapezius all being very heavily taxed.


Sumo Deadlifts

In terms of mobility demands, this falls between the conventional and trap bar pulling techniques. Less heavily posteriorly weighted than the conventional pull, this movement sees a higher level of quadriceps and adductor recruitment than the better known variation. Set up will see a wide stance with toes pointing outwards. The hand positioning falls inside the thighs, usually around hip width.


Trap Bar Deadlifts

Due to the line of pull, this is by far the easiest of the deadlift variations for most people to reach the correct lifting positions. The muscles of the hamstrings, glutes and quadriceps are all significantly active during this movement, along with strain being placed upon the trapezius, erectors and muscles of the lumbar spine region.


Stiff Leg Deadlifts

As eluded to by the name, this movement sees the legs remain in a fixed position at the knee joint. It would be prudent to avoid completely locking out the knees, but rather to fix the angle in a “soft knees” position. The range of motion will be heavily dependent on the hamstring flexibility of the individual performing the movement. The bar should travel straight up and down, the stretch should be created by pushing the glutes out backwards, folding at the hips like a hinge.

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