Which deadlift stance

The deadlift is a great exercise to really work the entire back of your body—including your hamstrings , butt, and back. And there are tons of deadlift variations, which makes it easy to choose the right version that works for you. Deadlifts are an example of a compound exercise , which means they use multiple groups at once.

Deadlifts also give you a great core workout. Over time, deadlifts can help improve stability and core strength— no crunching or planking required.

Some variations, like the single-leg or offset load deadlift, also require your core to resist rotating, which provides an additional core challenge. Since there are so many variations of deadlifts out there, there are probably a few that work best for your body and your goals.

Some people love to pull from the floor with a conventional barbell deadlift, while others prefer the balance challenge that comes with a single-leg variation.

Others prefer to incorporate several of the different deadlift variations in their fitness program during different workouts since each provides a different challenge. Here are 10 different deadlift variations—give some of them a try, and see which ones feel best for you.

Before getting fancy, master a basic deadlift like this one. Proper form here will make the other versions easier to nail and let you reap the muscle-building benefits without accidentally injuring yourself. Stand with your feet hip-width apart, knees slightly bent.

Hold a kettlebell by the handle with both hands in front of your thighs. Hinge at your hips, bending slightly at your knees. Push your butt way back and keep your back flat. Your torso should be almost parallel to the floor. Touch the bottom of the kettlebell to the floor. Keeping your core tight, push through your heels to stand up straight. Keep the kettlebell close to your body as you pull.

For one, your hip and core muscles have to really fire in order to keep your body stable and maintain your balance on one leg. With single-leg deadlifts, holding two dumbbells can be easier on your balance than holding one, Tony Gentilcore, C.

Stand with your feet together, holding a dumbbell in each hand in front of your legs. This is the starting position. In this case, opt for the optimal backside mass builder, the barbell deadlift. This can definitely lead to serious muscle gains, but it can also cause undue stress and pain. This is because of how far the weight is from that main hinge point. Just as taller buildings see more stress in the middle of its structure, the body of a taller lifter will see added stress.

Your better alternative is the hex bar deadlift. The lone difference: You step into the middle of the hex bar and grasp the handles, which should be near your sides. The hex bar allows you to keep your arms at your sides, so the weight is no longer out in front of you. This small adjustment is enough to relieve stress from your upper body, and you get to move through the full chain of movement with greater fluidity.

Because of the upright position, your quads will get worked, too. Understanding the difference in deadlift position can help connect the dots with real life action. This upright position will lead to more vertical power, and hone your squat strength, while improving your sprinting and broad jumping skills. The conventional deadlift, because it is a complete hinge, stresses your hip joint more. Perform the following lifts on the same day at the beginning of your routine.

Allow at least three days in between sessions for your lower body and back to recover. During this time, incorporate upper body lifting days as normal.

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! Traditional vs. Sumo While both variations emphasize the back side, the traditional deadlift typically sends the lifter into a more bent over posture since the feet are closer together.

Use this progression to introduce the sumo variation into your routine: Directions: Perform the following lifts on the same day at the beginning of your routine. I hear some folks preaching about using a shoulder-width stance for deadlifts, and others who pontificate about hip-width.

But, there is a secret to finding out what stance is best for you. I learned it 10 years ago on the outskirts of St. Petersburg, Russia. After attending a highly classified sports-science conference and hearing the brilliant Dr. Boris Popov speak, I took him out for a night on the town. As the vodka flowed and the caviar vanished, he dropped his guard for a moment and shared the results of his deadlift-stance research with me.

OK, I made all that up. I never met a Dr. Popov and have never been to St. But, I did hear from Bill Kazmaier that the method I'm about to share has been used for years by many Russian Olympic lifters.