Many of us skip compound training like the squats and deadlifts in our exercise regime, thinking that such workouts are dangerous. While there's always a risk of injury, if a person performs it with proper form and technique, there's no need to worry. In fact, under professional supervision, deadlift workout improves strength and causes fat loss. That's right! Even compound training helps in fat loss as cardio does. But in one's training routine, one should at least dedicate a day each to squats and deadlifts as they lead to lean muscle mass development in the body along with quick fat loss. In this article, we will brief you with different types of deadlifts and why you shouldn't skip them. CrossFit vs Gym: Which Is Better? Here's Everything You Should Know.
When we think of deadlifts, conventional deadlift is the first to cross our minds. To perform it correctly, you need to have a close narrow stance, an excellent form and proper technique. Most of us refrain from performing deadlifts due to the fear of lumbar disc injury. However, there are other two types-- sumo deadlifts and trap bar deadlifts that allow a person to perform this exercise despite his or her poor mobility. Here are the types of deadlift that will suit you the best as per your condition and goals. WORST Exercises and Workout Mistakes That Will RUIN Your Fitness Goals.
Types of Deadlift
1. Conventional Deadlift
In the conventional deadlift, you have to perform the movement with a narrow foot stance and hands just placed outside the knees. Due to this, you need to have a more horizontal trunk angle during the setup in conventional deadlift than the other two forms. This deadlift works better on erector spinae and involves greater strain on the lower back. It is best for lower back development and involves less quadriceps movement. 10 Benefits of Strength Training: Overview of Muscle Development Techniques.
How to Perform Conventional Deadlift (Watch Video):
2. Sumo Deadlift
Here the movement is similar to the squat and you need to have a wider stance for the sumo deadlift. The hands are placed inside the knees at about shoulder-width apart. Due to this, the body will be in a vertical trunk angle, thereby putting less strain on your lower back. It is the best exercise for strength development.
How to Do Sumo Deadlift Correctly (Watch Video):
3. Trap Bar Deadlift
For trap bar deadlift also known as hexagonal bar deadlift, one needs a different bar that allows gripping at sides rather in front. In this exercise, the trunk angle will be slightly more vertical than the Conventional Deadlift but more horizontal than the sumo deadlift. This form of deadlift is the safest and best for athletes. This exercise helps in the development of high-velocity strength and explosive power. It causes less strain on the lower back and is safe to perform if you have had lower back injuries.
How to Perform Trap Bar Deadlift (Watch Video):
Why Deadlift is an Important Exercise?
Irrespective of whether you perform conventional, sumo or trap bar deadlifts, it will work on the entire posterior chain, which includes the trapezius, rhomboideus, latismus dorsi, gluteus maximus and many other important muscles. This clearly indicates that if you skip this exercise you won't strengthen up these muscle groups. Apart from that if you incorporate all three types in your training program then you will even develop your quadriceps muscle.
Few important things that need to be noted before performing deadlift are taking a proper pre-workout diet, which should include good digestible carbs. Remember carbohydrates are responsible for generating Anaerobic Adenosine Triphosphate (ATP) for activating fast-twitch muscle fibres required for strength training, weightlifting, sprinting, etc. Also, your breathing technique plays a crucial role while performing, it is recommended to breathe deeply while pulling the barbell off the ground and holding onto it until you place the weight back on the ground. You should perform deadlift exercise under the guidance and supervision of a certified fitness trainer and consult your doctor if you have had any severe lower back injury in your past.
(This article is written for an informative purpose and should not be substituted for medical advice. Kindly consult your doctor before trying any tips.)