Which Deadlift Should I do?
Read this article to find out which deadlift form is the best for you.
The deadlift is arguably the best exercise for full-body strength. But are deadlifts worth it? When we think of deadlifting, many of us jump to the most popular form, the conventional deadlift. But have you ever wondered which deadlift is the best for my body? Which deadlift will work my glutes? Or which deadlift will work my back?
This article will walk you through the top three types of deadlifts, the similarities and differences in these deadlift variations, and which deadlift form is best for you.
What are the types of deadlifts?
The Conventional deadlift is the most common form of deadlifting. This deadlift form will work your whole body, mainly targeting your lower back. The conventional deadlift has the greatest range of motion of all deadlift forms, putting the highest stress on your muscles.
Next, we have the Sumo deadlift. This form has a wider stance than the conventional deadlift. Your hands are placed inside the knees, and it tends to be more of a squat form. This deadlift variant will put less stress/emphasis on the lower back than the conventional. It will also require less overall mobility. This deadlift will be more quad and glute focused.
The Trap bar deadlift involves an entirely different type of bar where your grip is on the sides instead of in front of you. The main muscles worked are quite similar, but a few differences in the muscles operation. Studies show that the sumo and trap deadlifts are squat focused and also place more emphasis on your quads. The trap bar deadlift it is the easiest deadlift to execute properly. This variation puts the least amount of stress on the lower back and is ideal for taller individuals.
Which deadlift form is best for me?
Let's start off by saying that all deadlift forms are great strengthening exercises for the whole body. The most suitable option for you depends on your preferences, physical health, body type, and fitness goals. There are people who use all three variations, while others stick to the variation that suits them best.
If you are healthy with no injuries or conditions that affect your fitness, ideally, when picking the best deadlift, you will want to work on your weak points. For example, if you have a soft/weak lower back, you should utilize the conventional deadlift. If you want to work on a specific muscle group, for example, quads or glutes, use a trap bar or sumo variation to hit these muscles effectively.
If you are uncomfortable when deadlifting or have injuries/health issues that stop you from performing, it could be the type of deadlifting you are performing. If you have lower back issues or have had them in the past, your best option is the trap bar because the starting position is neutral as the handles on the bar are further away from the floor. Whereas the sumo and conventional starting position is more bent over, emphasizing your lower back.
When looking at your training goals, if your goal is to build size/strength, all three are variations are good, but the conventional is the highest range of motion; therefore, you will get more results from this variation.
If you are working on athleticism and explosive power, the trap bar is the best as it requires greater force.
If you want to focus on growing those glutes and quads, utilize the sumo deadlift.
What equipment is needed to perform these deadlifts?
For the sumo deadlift and conventional deadlifts, the equipment that is required to complete these exercises includes a barbell and weights
The equipment necessary for the trap bar deadlifts is a trap bar barbell and plates.
Check out our option here to get your deadlift equipment today.