Deadlift variations to build lower body strength
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Loading... - Banyu Saputra
- 04 Jul 2022
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Why should you deadlift
The daily task of lifting heavy objects off the floor has the potential to seriously injure one’s back if not done correctly. However, one functional strength-building exercise, the deadlift, can help keep the back and surrounding muscles strong and pain-free.
The deadlift is one such weightlifting exercise that everyone should learn. It entails lowering weights to the floor and then raising them by hinging at the hips. It is critical for an individual to understand that movement pattern in order to, one, alleviate any existing lower back pain and, two, hopefully, avoid future injury. If the prospect of reducing aches and injuries isn't enticing enough, consider that deadlifts engage both lower- and upper-body muscles. The exercise will specifically target the glutes, hamstrings, quads, back, lats, and forearms.
How to do a deadlift
Hold a dumbbell in each hand in front of the thighs, palms facing the body, and stand with the feet hip-width apart.
Engage the core and draw the shoulder blades down and back. Then, while keeping the arms straight, lower both dumbbells to the floor in front of the legs.
Lower the weights until the hips are fully pushed back and the weights are as close to the floor as possible.
Keeping the chest up, push through the feet to return to a standing position, squeezing glutes at the top.
5 deadlift variations to try
After an individual has given the classic deadlift a try, one might want to modify it to meet certain needs and goals. If the traditional version feels too difficult or too easy on a specific muscle group, try a deadlift variation that checks all boxes.
Here are some deadlift variations that scale the exercise up or down, including deadlift variations for lower back pain and variations to target the glutes and hamstrings.
Deadlift variation to level up: Single leg deadlift
Barely break a sweat doing a traditional deadlift? Try upping the difficulty by performing the exercise on just one leg at a time.
How to do single leg deadlift
Stand with your feet hip-width apart and your arms at your sides, a dumbbell in each hand, palms facing the body.
Engage your core and draw your shoulder blades down and back. Shift your weight into your right leg and bend your right knee slightly.
Keeping your arms straight, lower both dumbbells to the floor in front of your legs while simultaneously lifting your left leg off the floor and extending it behind you. Lower the weights until the hips are fully pushed back and the weights are as close to the floor as possible.
Keeping your chest up, push through your right heel to return your left foot to the floor and return to standing, squeezing your glutes at the top.
Deadlift variation to scale down: Kettlebell deadlift
This deadlift variation is especially beneficial for beginners as it teaches how to properly send the hips back and engage the lats.
How to do kettlebell deadlift:
Stand with feet hip-width apart, arms in sides, and a kettlebell resting on the floor between foot arches.
Engage the core and pull the shoulder blades down and back. Then, send hips back to lower the upper body toward the floor until both hands can grasp the kettlebell handle. Place both hands on the handle, palms facing the legs.
Keeping chest up, push through the feet to return to standing, squeezing glutes at the top.
Send hips back to lower the kettlebell toward the floor in front of legs, keeping shoulder blades down and back and arms straight.
Keep the chest up, push through the feet to return to standing, squeezing glutes at the top. Read More…
