Having a correct deadlift form is vital to reap benefits of this great exercise and also to avoid any workout related injuries. There are three different variants of the deadlift, the Romanian deadlift, the Sumo deadlift and the Stiff legged deadlift.
The deadlift is considered by many as the king of all exercises, they rank it higher than squats. The deadlift will help you strengthen your hamstrings, quadriceps, glutes, obliques, lower back muscles, etc. Like all other exercises it is important to have correct form and technique to benefit from the routine. Maintaining a correct deadlift form will help you lift more weight and thereby strengthen your muscles. There are different variants of deadlift, like the Romanian deadlift, Stiff legged deadlift and Sumo deadlift. Each has its own benefits and the deadlift technique will also vary for each of the routines. It is vital to know about the proper form to avoid muscle pull and cramps.
The deadlift workout will help you build core muscle strength and it will also improve your posture. The deadlift is considered as one of the best routines as it works several muscles in one movement. People who follow a good workout also experience better results in their other routines like abdominal exercises and squats. However, it is crucial that you maintain proper form in order to benefit from the weight training regimen.
Romanian Deadlift
- Stand close to a barbell with your shins almost touching the bar, grip it with an alternate grip and stand with your feet hip width apart.
- Keep your back straight, slightly bend your knees and push your hips back, now extend your hips to lift the barbell off the ground without bending your arms.
- Stand up straight so that the bar ends up near your thighs, this will be your start position.
- Bends you knees slightly, hips back and lower the bar towards the toes.
- Go down so that your torso is parallel to the ground, then exhale and come back up to the Romanian deadlift start position.
Sumo Deadlift
- Keep your feet slightly wider than shoulder width apart with toes pointing out, slightly bend your knees and push your hips back.
- Grip the bar with an alternate grip with your arms going between your legs at shoulder width distance.
- Exhale and extend your hips to lift the weight off the ground as you are lifting the bar push your hips forward into the bar.
- Once you are all the way up, bend your hips to place the bar back on the ground.
- Exhale as you go up and inhale as you go down, repeat the movement for desired repetitions.
- Also try out the Sumo deadlift high-pull, by bending your elbows and pulling the barbell up to your chin.
Stiff-Legged Deadlift
- Slightly bend your knees, stand with your feet shoulder width apart and chest out.
- Grip the barbell with a pronated grip, shoulder width apart.
- Extend your knees and lift the bar off the ground, this is your start position.
- Exhale and slowly lower the bar over your toes in a controlled movement by bending your hips.
- Lean forward so that your torso is almost parallel to the ground.
- Now inhale and come back up by extending your hips.
- Repeat the movement in a smooth action for desired repetition.
The deadlift form is crucial as the range of movement involves several muscle groups to be engaged at the same time. Some of the muscles worked by deadlift exercises are hamstrings, glutes, trapezius, shoulders, arms, spinal erectors, abs, lats, etc. Deadlift form for women does not vary from the men, but you could try slightly narrower stance. Including the deadlift workout regimen will also help you with your fat burning goals. However it is advisable that people with lower back problems consult their physicians before doing the deadlift exercise.
