Whether you are a beginner, an intermediate or advanced athlete, the deadlift comes in various forms to suit your level. I’m a certified personal trainer and I have all of my clients (regardless of goal) do some version of a deadlift because this exercise works practically the entire body at once. The following is a brief lowdown on some of the techniques:
Trap bar deadlift: This is a great technique for beginners. The bar position is in line with your body, enabling you to acquire a perfect balance. It will also help you master the initial grip by ensuring you maintain a slight arch on your back; hence allowing you to correct your from automatically.
Standard deadlift: If you’ve gained the right hip hinge form, you are at an intermediate level for the deadlift and this technique will suit you.
It targets the core muscles such as your glutes, hamstrings, lower back and quadriceps while strengthening your back muscles to enable you to lift more weight. Consider this technique at the beginning of your workout session when you’ve got more power.
Sumo deadlift: If you’re an advanced lifter, this technique will no doubt work for you. If you’ve got long legs, it’s a perfect match as a result of the wide stance adopted, enabling you to move your hips even lower to hold the barbell.
To avoid stressing your back, maintain a neutral back so as to concentrate the pressure more on your hips and glutes. This technique can be used at the beginning of your workout or later on depending on whether this is your primary lift.
Single-leg/Straight-leg deadlift: Whatever your level, this technique is a perfect warm-up exercise. Keep your weights light, as this is only meant to help you achieve flexibility and stability in your hips, knees and ankles; you should therefore avoid overworking yourself by reducing the number of reps. The positioning of your torso is paramount, as this serves to avoid any imbalance.
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