6 deadlift variations for glutes, back, and legs

Author: Timko Ilya - master of the whole project and fitness trainer.
2015-09-17

All people can be divided into 3 types:

• Those who do deadlifts
• Those who have done deadlifts
• Those who will do deadlifts

Now that’s a clever joke! )) Lifters use a "sumo" style for pulling, while weightlifters perform the clean and jerk and snatch. Female enthusiasts chasing round buttocks also do dumbbell and barbell deadlifts. Men strain their backs doing deadlifts in pursuit of muscle mass and strength. Even people who have never trained in their lives do deadlifts. Picking up a bag of potatoes off the ground is also a deadlift. )

I believe this article will be interesting to both men and women. Now I will tell you about six variations of deadlifts that are common among casual enthusiasts. They affect the leg, back, and glute muscles differently and have their own nuances. There are many more deadlift variations, but the others should only be done if you are engaged in a specific sport.

1. Classic barbell deadlift

If you do this variation of the deadlift correctly, your back, hips, and glutes will work approximately equally. This variation is universal and suitable for everyone, regardless of gender and training goals.

However, women in my gym hardly ever perform this variation. I believe that this deadlift is good for developing maximal strength and overall muscle mass. And few women dream of great strength and substantial muscle mass. They need glutes and moderate strength. The following 3 variations handle that quite well (and even better).

2. Romanian deadlift

Also known as "dead" or "Romanian." In fact, the name is not entirely accurate, as it is incorrect to perform it with completely straight legs. You should slightly bend your knees to protect yourself from unnecessary injuries. The effectiveness of the exercise will only increase because the angle at the hip joint will become sharper, meaning your glutes will engage more. Your back should not drop lower than your pelvis. That is, your back should be either parallel to the floor or slightly higher.

This variation effectively loads the glutes, back, and hamstrings. Thus, by performing this deadlift, you won’t swing your legs, but it will help you increase your glutes. However, there is one downside. The load on the spine is maximal. This means you should have a reasonably healthy spine and perform this exercise only with a straight back.

3. Romanian deadlift with dumbbells

This is performed the same way as the previous variation but with dumbbells. Technically, this is easier since you can position the dumbbells beside your body, bringing their center of gravity closer to your own. This exercise is perfect for beginners. The downside is that the weights in the dumbbell variation are always less than with the barbell. Consequently, the load is also lighter. But women don’t need heavy weights. Therefore, I mainly use the barbell variation for men and the dumbbell variation for women.

4. Standing deadlift on a platform

Also known as the deadlift from a pit. It is performed similarly to the classic variation, but the feet are placed on a platform. Thus, the barbell needs to be lifted and lowered to a lower position. As the amplitude increases, the effectiveness increases as well. The height of the platform is 5 to 10 cm. Discs, boards, or anything sturdy to stand on can be used.

This exercise is complex to execute and is suitable only for experienced athletes. However, it is extremely effective for the glutes. I would rank it first in effectiveness for the glutes among all deadlifts. But there is one nuance: you need to bend your knees and lower your hips quite low (approximately as shown in the video). Then you will feel your glutes right down to the bones.

By the way (this mainly concerns women), if you are doing deadlifts with smaller diameter discs, you can skip the platform and simply lower the barbell to the floor. The effect will be the same. I mean discs with a diameter smaller than the standard 15, 20, and 25 kg discs.

5. Sumo deadlift

The main difference from the classic version is that the feet are placed wider than shoulder-width, 1.5 to 2 times. The load on the glutes is less with this variation, while the load on the inner thigh is greater. In my opinion, unless you are engaged in powerlifting, you really don't need this variation. The amplitude is shortened, reducing the effectiveness in terms of muscle training. Plus, this foot position is uncomfortable for the joints.

6. Deadlift with pins

Performed in both the classic style and "sumo." In this variation, the barbell is placed on pins, thus shortening the movement. Similar to the sumo deadlift, if you are not involved in powerlifting or weightlifting, you can forget about this variation. It can only help in increasing muscle strength, not in building mass.

Conclusions

So, in my opinion, the most effective type of deadlift for the glutes is the standing deadlift on a platform. Next comes the straight-leg deadlift and the dumbbell deadlift. These two variations are also the most effective for the back extensors and hamstrings.

I recommend that women focus on the three variations listed above. Moreover, it's best to start with the dumbbell deadlift. More experienced individuals can add the standing deadlift on a platform. For men, I recommend the classic deadlift, straight-leg deadlift, and standing deadlift on a platform.

By the way, do not consider deadlifts as the only means for training your legs, glutes, and back. Also include lunges (7 types of lunges) and squats (8 types of squats) to these exercises. These three exercises combined will give you a truly powerful effect, whether it’s increasing muscle strength and mass or rounding out the glutes. Good luck!