Deadlift Variations

 

Each deadlift variation has it’s pros and cons. Here’s a quick look at how each of they compare👇
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Sumo: This style of deadlift emphasis glute and quad activation more than other variations. Also, the sumo deadlift allows you to utilize a shorter range of motion, possibly making it easier to lift more weight than in the conventional deadlift. The sumo deadlift can also be good for taking a bit of the pressure off your lower back as compared to conventional deadlifts.
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Trap Bar: Often the trap bar is under-utilized in training. Many people have never even done a trap bar deadlift which could be from a number of reasons. If you haven’t tried out the trap bar deadlift, I’d suggest giving it a shot. You’ll probably be able to use more weight and it’s the easiest deadlift variation to learn. Another thing to keep in mind with the trap bar deadlift is since the handles are on the side, grip isn’t usually a limiting factor in lifting anymore which can help a lot.
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Conventional: This is the deadlift most people are familiar with and is most common out of the other variations. The conventional deadlift features the best hamstring, spinal erector, and calf activation out of all the variations. Also, this lift is very similar in glute activation to the sumo deadlift which only edges it out by a small amount. It can be a bit hard to learn especially if you’re over 6 feet tall, but it’s a great lift if you can get down the proper form.
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All three variations have their strengths and weaknesses, but are all beneficial. If you haven’t tried a variation out, give it a shot and it might just become your new favorite lift. Personally, I only deadlifted conventional for years but tried out sumo one day and it felt way better + natural.
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