Which Deadlift is Right for Me?

I’ve always loved deadlifts. Ever since I first got into strength training, the deadlift has been my favorite exercise and one at which I’ve excelled. My very long arms and shorter torso gave me great natural leverage for this lift (although they certainly hurt me in the squat). I was able to get into a good conventional set-up and safely grind out a heavy single for more than 10 seconds if necessary. I loved adding weight every workout and seeing my back and legs get noticeably stronger.

My personal best deadlift at 330lbs

However, when I began working as a trainer and helping a wide range of clients, I had to change up the way I approached deadlifting. I realized that not everyone was cut out for conventional pulling from the floor. In fact, most people looked terrible in this position. Over time, I experimented with different bars, positions, and heights. Through trial and error I learned how to help someone find the deadlift variation that worked best with their unique body and training history. Oftentimes finding the right variation was the difference between pain and frustration and making rapid progress.

This article outlines some of the different deadlift variations I use with clients of all skill levels, most of whom never perform conventional deadlifts from the floor. Even if you are a great conventional puller, you can use these variations to build strength in weak portions of the lift. This is certainly not an exhaustive list of deadlifts; I left out some of the basic hinge exercises I use with new clients along with exercises like the deficit or snatch grip deadlifts which make the lift more challenging. However, for the average gym goer who just wants to look better and feel stronger, one of the deadlift variations listed here will likely be a good fit.

Barbell deadlifts

Conventional

Everybody wants to do conventional deadlifts, but few perform them safely. In a conventional deadlift, the lifter sets up with their feet in a narrow stance (usually about shoulder width apart) with their hands placed outside their legs. A great deal of hip mobility and back strength is required to get into this position and maintain a neutral spine (flat back). This style of deadlifting tends to work best with people who have long arms relative to their torso. Because conventional deadlifting has the highest risk versus reward, many people would be better off choosing another variation instead.

Sumo

Sumo deadlifts use a much wider stance with the hands placed inside the legs. This position allows you to stay more upright, reducing the demand on your back and increasing the involvement of the quads. People who have shorter limbs relative to their torso take well to sumo deadlifting. In my experience, more people are able to safely and successfully pull from a sumo setup than a conventional setup.

Trap Bar

Although not a true barbell deadlift, the trap bar deadlift is perhaps my favorite deadlift variation. A trap bar is a hexagonal bar that you stand inside of and grip with your arms outside your legs and your palms facing in. Most trap bars have a side with elevated handles which are higher off the ground than a barbell. The combination of higher bar and neutral grip means that the trap bar requires less mobility than either barbell set-up, making it much more accessible. If you are lucky enough to have one of these bars at your gym, I recommend adding the trap bar deadlift into your regular routine.

Elevated Deadlifts

Not everyone has the mobility to deadlift from the floor, even with a trap bar. The good news is you can still train the deadlift with a partial range of motion (ROM). Elevated deadlifts including rack pulls, block pulls, and plate pulls can also be used to train the upper portion and lockout of your deadlift if this is a weak spot for you. It is especially important to keep the bar pulled close to your body and get a big butt squeeze at the top of the lift to avoid rounding or hyperextending your lower back.

A rack pull is a shortened ROM deadlift completed from pins or safety bars in a power rack. You can get a similar effect by placing a loaded barbell on a stack of bumper plates or blocks. Position the bar at a height that allows you to maintain a neutral spine. This can be as low as an inch or two off the ground or as high as just below your knees. Elevated deadlifts may be performed with either a conventional or a sumo stance.

Romanian Deadlifts

Another option for people who can’t deadlift from the floor or who are new to deadlifts is to perform Romanian deadlifts (RDLs). In an RDL, the lifter starts from the standing position and then reaches back into a hinge. The bar should not touch the ground. Rather, focus on reaching your hips back and far as you can and finding tension in your hamstrings before returning to a tall and tight posture with a big butt squeeze at the top. You will likely be slightly more bent over than in a deadlift from the floor.

Like elevated deadlifts, you can perform RDLs from either a conventional or sumo stance. You can also use dumbbells. Keep the dumbbells close to your legs throughout the movement. This will be more taxing on your grip strength but you may be able to get a greater stretch in the bottom position.

Find What Works for You

Everyone has a different body with different needs and limitations. Your long-term success in the gym depends on figuring out which exercise variations put you in the best position to be successful. If conventional deadlifting feels awkward or bothers your back, switch to one of the variations discussed here. You will likely feel stronger and more stable and see faster progress towards your goals with fewer setbacks.

Want to get better at squatting and deadlifting? Download your FREE copy of my mini ebook Squat and Deadlift School below.

I share my favorite form tips and provide progressions to help you work toward (or supplement) barbell training.

I’m confident both novice and experienced lifters can use the book and accompanying videos to take their training to the next level.