What different deadlift variations are there?
Conventional deadlift
The conventional deadlift is essentially the basic deadlift because when you start deadlifting for the first time, this variation is the easiest to learn. When performing this variation, it’s important to keep your hands outside your feet while standing shoulder-width apart.
Romanian deadlift
The Romanian deadlift, also known as the straight-legged or RDL deadlift, focuses more on the hamstrings compared to the lower back muscles. When performing this exercise, the back should remain straight throughout, and the forward bend should come from the upper body. The knees should not move during either the downward or upward phase of the movement, as this ensures a good stretch on the hamstrings. The Romanian deadlift can also be performed on one leg. This single-leg Romanian deadlift or single-leg RDL provides a greater range of motion but requires more stability. This makes it harder to use heavy weights compared to the standard variant. Want to learn more about the Romanian deadlift? Check out our article: Everything you need to know about the Romanian deadlift.
Stiff leg deadlift
The dumbbell stiff-legged deadlift is a unique variation of the Romanian deadlift. You will primarily feel this lift in your hamstrings and hips. This is also a good indicator to check if your technique is correct. If you experience lower back pain after this exercise, you know that you need to improve your technique. Whereas with a conventional deadlift, the weight is lifted from your toes, in this variation, the power should come from your heels.
Sumo deadlift
The name of the sumo deadlift comes from the stance of sumo wrestlers: wide, with toes pointing outward. This stance reduces the range of motion of the exercise, placing greater emphasis on the quads and glutes. However, the adductors, hamstrings, and core muscles are also engaged. This variation, therefore, targets the legs more than the lower back.
Bulgarian deadlift
The Bulgarian deadlift is completely different from the variations mentioned above because it is performed with one foot on a workout bench. The Bulgarian deadlift improves overall stability, as well as core and grip strength. You might not lift the heaviest weights with this exercise, but it reduces the risk of back injuries and helps improve posture.
Suitcase deadlift
The name says it all: when performing the suitcase deadlift, it’s as if you are lifting a suitcase. This variation engages multiple muscles throughout the body but mainly focuses on core stability.
Which variations target which muscles?
| Variant | Muscles |
|---|---|
| Conventional deadlift | Glutes, hamstrings, lower back muscles |
| Romanian deadlift | Hamstrings, glutes, adductors |
| Stiff leg deadlift | Hamstrings and hips |
| Sumo deadlift | Quads and glutes |
| Bulgarian deadlift | Erector spinae, glutes, hamstrings, and adductors |
| Suitcase deadlift | Core, obliques, hamstrings, quads |
These deadlift variations match your body type
The choice of a deadlift variation depends on multiple factors: which muscle group you want to target, your body type, weak points, goals, and personal preference. For some, the sumo deadlift is a better option because it feels more comfortable. For others, the stiff leg deadlift is preferable because they want to focus on hamstring development. In general: do you have long legs and/or short arms? Choose the sumo deadlift, as it has the smallest range of motion (ROM). Do you have short legs and/or long arms? Choose the conventional deadlift, as it puts less strain on your lower back.
Conclusion
The deadlift is an exercise with perhaps the most variations. This is because the deadlift is a complex exercise where each variant is better suited depending on your body type. Want to read more about deadlifting? Check out our article Deadlift: The Ultimate Guide, because after reading it, you’ll know everything about deadlifting!