The Five Best Deadlift Exercises

A deadlift generally involves lifting a weight off of the floor and then setting it back down again. The brief pause between reps -- where the weight is at a dead stop -- is where the exercise got its name. There are numerous deadlift variations you can try, all of which work your forearms, upper back, lower back, hamstrings and glutes -- muscles that are important for sports performance, posture and looking good. As well as being an effective exercise, deadlifts are the third and final lift contested in powerlifting competitions.

  1. Regular Deadlifts

    • Regular deadlifts involve lifting a barbell from the floor and, with your arms extended, standing up straight. The barbell should be around mid-shin height at the start of the lift. This height is easily achieved if you use standard sized 45-pound weight plates, but if this is too heavy for you, raise the bar up using small blocks or weight plates that are not being used. Focus on keeping your shoulders squeezed back, your chest up, your butt below your shoulders and your abs braced at all times.

    Sumo Deadlifts

    • While regular deadlifts use a roughly hip-width stance, sumo deadlifts use a much wider stance. This reduces the distance that the bar has to travel and also recruits more inner-thigh, or adductor, muscles. Sumo deadlifts are good for those who lack the mobility to do regular deadlifts without rounding their backs or those looking to perform extra inner-thigh work.

    Deficit Deadlifts

    • Deficit deadlifts involve standing on a small raised platform while performing either regular or sumo deadlifts. This variation increases the distance the bar has to travel and makes deadlifting more challenging. Including the deficit deadlift in your training will make regular-height deadlifts feel easier by comparison. Only attempt this exercise if you have good enough mobility to perform it without rounding your lower back, which can lead to serious injury.

    Trap Bar Deadlifts

    • A trap bar, sometimes known as a hex bar or shrug bar, provides a useful barbell deadlift alternative. In other deadlift variations, the weight is slightly forward of your base of support and your center of gravity. This means that you must work very hard not to be pulled forward onto your toes and round your lower back. With trap bar deadlifts, you stand directly between the weights so it is much easier to keep your torso properly aligned. This also increases the amount of work done by your quadriceps, or front-thigh muscles. Trap bar deadlifts are recommended for taller lifters and anyone who finds barbell deadlifts tough on the back.

    Romanian Deadlifts

    • While most deadlift variations start with the weight on the floor, the Romanian deadlift starts with the bar at mid-thigh level. Romanian deadlifts, RDLs for short and sometimes called stiff-legged deadlifts, are a hip-hinge exercise. That is to say, most of the movement comes from leaning forward at the hips, and there is very little knee movement. This modification places an emphasis on the hamstrings, glutes and lower back. RDLs are usually considered an assistance exercise to improve performance of regular or sumo deadlifts.