Deadlifting – What is best for you?
In my previous post I wrote about squatting and the varieties on offer. Plus I mentioned that Andy and I had different opinions on which was better, much like deadlifting! Better probably isn’t the best word to describe the options when deadlifts are concerned. More what suits you!
The deadlift is the most basic and obvious movement in barbell training, regardless of fitness level, age, or goals. It has the most carryover to everyday tasks and easiest to learn of the major lifts. This lift involves some of the most animalistic traits we possess which is raw strength and power.
The deadlift is one of the best exercises for building muscle, strength, all round athleticism and explosiveness of the posterior chain. Muscles used (In no specific order) Glutes, Hamstrings, Erectors, Lats, Traps, Rhomboids, Quads, Calves, Forearms and Biceps.
Conventional Deadlifts
The barbell deadlift is the most widely performed deadlift variation seen today. Performed often from a conventional foot position (As opposed to the sumo style), the convention
al deadlift
requires a lifter to have feet about hip width apart, give or take. This positioning places greater emphasis on the hamstrings, glutes, erectors and lats. The reason that I choose to deadlift conventional is that it’s more of sports specific for me and my foot position. Pretty simple.
Sumo Deadlifts
Unlike the conventional style of barbell deadlift, the sumo deadlift has the lifter assume a much wider starting position with the feet wider and slightly turned out to allow the lifter to keep a more upright torso positioning in the movement. By doing so, the hips are kept closer to the barbell, slightly decreasing the amount of stress placed upon the lower back and hamstrings but places a slightly more stress on the glutes and quads.
Trap Bar Deadlifts
The trap bar deadlift is a unique bar design that allows the lifter to assume a squat/deadlift hybrid set up with a hexagonal barbell. The trap bar deadlift can offer strength and power while minimising some of the inherent risk of deadlifting, making it a great way to train the deadlift movement and muscle groups to higher volumes, with beginners, or to add increased loading to boost other forms of Deadlifts.