Deadlifts, along with bench presses and squats, are the basic compound exercises included in all strength training programs. Targeting multiple muscle groups, its popularity among fitness enthusiasts and professional athletes is unparalleled for its effectiveness. It has three variations: Romanian deadlift, conventional deadlift and sumo deadlift.
Each variation requires specific movements or postures, influencing the particular muscle group targeted during the workout. Understanding the dynamics of each variation will help you make an informed choice when selecting the ideal fit for your fitness routine.
Deadlifts: Benefits and precautions
The benefits of this strength-building exercise include:
- It targets multiple muscle groups (like the hamstrings, lower back, glutes, hips, etc.) in the posterior chain (backside) of the body and strengthens the muscles of the lower back and spinal erectors.
- Besides activating the core muscles, it also improves endurance and posture.
- The exercise increases grip strength and improves athletic performance.
- It can be done anywhere — in gyms, parks or at home with barbells or even kettlebells.
“Deadlifts are an important exercise for any fitness routine,” says Noida-based personal fitness instructor Yogi Raghav. “They stabilize your body by activating the core muscles and help correct improper posture.”
Raghav also lists some precautions to take while doing deadlifts. “One of the most important things to keep in mind is that the posture and form have to be proper while doing the exercise,” he says. “Instead of the amount of weight that you can lift, focus on the form. Many a times, we see people form an arch in their back while trying to lift heavy weights. This could lead to injuries even if a lifting belt is used.”
Romanian deadlift (stiff leg deadlift)
♦ Target muscles
Romanian deadlifts activate the posterior thigh muscles (the hamstring muscles).
“Stiff leg deadlift activates and strengthens the hamstring muscles as they are completely engaged while performing the exercise,” says Raghav. “One should not attempt to lift heavy weights, as doing so will cause the knees to bend, which in turn could lead to an injury.”
♦ How to perform
- Stand, keeping your legs hip-length apart. The back and shoulders should be kept straight.
- Hold the barbell close to your body with a pronated grip (palms facing towards the body) and push your hips backwards while lifting. Lower the barbell down to the shin, keeping the knees straight or with a negligible bend. When you lift, the stretch should be felt in the hamstrings.
Conventional deadlift
♦ Target muscles
Conventional deadlifts are great for strengthening the lower back muscles.
“Conventional deadlifts engage the lower back muscles along with the hamstrings,” says Raghav. “In addition, you can also lift heavy weights. While a pronated grip is fine for normal lifting, doing so with heavy weights requires a mixed grip, where one hand is pronated and the other is supinated (palms facing away from the body). This reduces the chances of the barbell slipping during heavy lifts.”
♦ How to perform
- Keep the barbell close to the body and stand, keeping the legs hip-width apart.
- Grip the barbell by placing the hands just outside the shin bones.
- Lower the hips to a half-squat position and pull the barbell up, keeping the shoulders retracted. The chest and spine should maintain a straight line.
- Do not overextend the back.
Sumo deadlift
♦ Target muscles
“Traditionally, there were two types of deadlifts: the conventional deadlift and the Romanian deadlift,” says Raghav. “The sumo deadlift evolved later from sumo squats. This form of deadlift primarily targets the hamstrings, while the secondary target muscles are the glutes and quadriceps. Ideally, the back needs to be kept straight. However, people sometimes bend a little, thereby engaging the lower back muscles. In addition, you can also lift heavy weights.”
♦ How to perform
- Ensure that your legs are spread wide apart, similar to the stance used in sumo squats.
- Grab the barbell at its center using a mixed grip.
- Lift while keeping the back straight and the shoulders retracted. Push the chest forward while completing the lift.
Takeaways
- Deadlift is a popular strength-building exercise that targets multiple muscle groups. It has three variations: Romanian deadlift, conventional deadlift and sumo deadlift.
- Besides activating the core muscles, deadlifts also improve endurance and posture. It’s important to focus on proper form and technique instead of fixating on the amount of weight that one can lift, as the latter can lead to injuries.
- While performing Romanian deadlifts, the stretch should be felt in the hamstrings. In addition, one should avoid bending the knees and lifting heavy weights while performing the exercise.
- One can lift heavy weights while performing conventional and sumo deadlifts. However, a mixed grip should be used to prevent the barbell from slipping.
