Understanding the deadlift and its variations

Abstract

Apply It!
From this article, the reader should:
• Understand what the deadlift exercise is and how it can be beneficial for anyone going through a resistance training program;
• Gain foundational knowledge about the similarities and differences between deadlift exercise variations;
• Be able to avoid the common errors associated with the deadlift exercises in order to stay safe and injury-free; and
• Know how to determine which deadlift exercise variation is best for a particular individual.

Full text

UNDERSTANDING THE DEADLIFT AND
ITS VARIATIONS
by Clifton J.AQ1 Holmes, M.S., CSCS, NSCA-CPT
Apply It!
From this article, the reader should
Understand what the deadlift
exercise is and how it can be
beneficial for anyone going
through a resistance training
program,
Gain foundational knowledge
about the similarities and dif-
ferences between deadlift ex-
ercise variations,
Be able to avoid the common
errors associated with the
deadlift exercises in order to
stay safe and injury-free, and
Know how to determine which
deadlift exercise variation is
best for a particular individual.
Key words: Compound Movement,
Free Weight, Low Back Pain,
Resistance Training
INTRODUCTION
The deadlift is a compound, multiple-joint lower body exercise (1). Because
the lift can be performed with heavy loads, a large mechanical stimulus is
placed on the body, lending itself well to strength and power adaptations.
The deadlift is a premier exercise for enhancing the muscles of the poste-
rior chain (e.g., back, hips, and hamstrings) because of its setup (i.e.,starting
position). Because the weighted barbell remains anterior to the lifter’s center of mass, there
is greater demand for the erector spinae muscles to stabilize the spine when compared
with other compound free-weight exercises (e.g., the back squat) (2). The deadlift is one
of three events seen in the sport of powerlifting (3) and is incorporated into weightlifting
programs as a supplemental movement (4). The exercise can be relatively simple if prop-
erly taught and supervised. However, its simplicity does not diminish effectiveness of the
exercise, making it an ideal movement to include in strength and conditioning programs
and personal training sessions for lifters at all experience levels (1,4). In addition to its use
in competitive athletics and recreational training, the deadlift is a valuable tool used in
postoperative and nonsurgical rehabilitation protocols (1). The exercise has been shown
to be beneficial for reducing the risk of anterior cruciate ligament (ACL) injury and reduc-
ing low back pain (5).
The deadlift is a compound, multiple-joint lower body exercise (1).
Because the lift can be performed with heavy loads, a large
mechanical stimulus is placed on the body, lending itself well to
strength and power adaptations. The deadlift is a premier exercise
for enhancing the muscles of the posterior chain (e.g., back, hips,
and posterior thighs) because of its setup (i.e., starting position).
When speaking about the deadlift, many usually think of the conventional or sumo
style. The conventional deadlift is characterized by a shoulder-width stance of the feet
and the arms outside of the knees. The sumo deadlift distinguishes itself by requiring a
wide stance and a handgrip that is between the knees. The conventional deadlift requires
the trunk to be more flexed forward than the sumo style of deadlifting, which uses a more
erect back position. The forward lean of the conventional deadlift recruits more of the
lower back musculature around the lumbar spine, whereas the sumo deadlift increases
the involvement of the hip musculature to perform the movement (6,7). Two additional
variations of the exercise are the stiff-leg deadlift (SLDL) and the Romanian deadlift
(RDL). These exercises are unique in the fact that the starting position is standing, similar
to the starting position of a hang power clean. Both exercises are initiated by lowering the
bar through hip flexion, moving through a full range of motion (ROM), before ending
back in the standing position. The primary differences between the two are the degree
of knee flexion at the start of the movement and the proximity of the bar to the body as
a lifter progresses through the concentric and eccentric phases (6,7).
Volume 24 | Number 3 www.acsm-healthfitness.org 1
Copyedited by: Mary Grace Trillana

Although all the aforementioned variations are under the
umbrella term of the deadlift, there are many key differences be-
tween them. This article will break down the correct procedures
necessary to perform each deadlift variation and recommenda-
tions on how to choose which to use in a resistance exercise
program.
PROCEDURES
Proper biomechanics in the starting position is essential to exe-
cute the lifting tasks for the deadlift safely and efficiently. All
deadlift variations should be conducted in a slow, controlled
manner. To enhance safety, and effective learning, lifters unfa-
miliar with performing the deadlift should use either unloaded
or lightly loaded bars to learn the right position and develop
proper exercise technique. The deadlift and its variations are
taught and coached with close supervision but generally not di-
rectly spotted like the back squat or bench press exercises.
Proper technique and control should be demonstrated before
increasing the weight being lifted. Coaches and trainers should
formulate quick and simplistic technique cues to implement dur-
ing the teaching of the following exercises.
Proper biomechanics in the starting position
is essential to execute the lifting tasks for the
deadlift safely and efficiently. All deadlift
variations should be conducted in a slow,
controlled manner. To enhance safety, and
effective learning, lifters unfamiliar with
performing the deadlift should use either
unloaded or lightly loaded bars to learn the
right position and to develop proper exercise
technique.
Conventional Deadlift
Setup
1. The bar should be positioned on the floor, directly over
the distal end of the metatarsals (i.e., balls of the feet), ap-
proximately 1 to 2 inches from the vertical shin.
2. Stand with the feet flat and placed between hip- and
shoulder-width apart. The toes should be pointed for-
ward or slightly outward.
3. With a slight flexion in the knees, bend down toward the bar,
letting the hips move directly backward in a “hinging”mo-
tion. While bending over to the bar, the knees should remain
stationery and shins should remain in a vertical position.
4. Grasp the bar with a double overhand grip, placing the
hands slightly wider than shoulder-width apart, outside
of the knees. Keep elbows fully extended.
5. From here, lower the hips into the final starting position
by allowing the knees to move forward until the shins
touch the bar. The head and the neck are aligned with
the trunk by focusing the eyes slightly downward. The
back should be flat to maintain a neutral spine.
6. The chest should be held up and out, creating slight ten-
sion in the upper back to prevent rounding.
Action
Concentric/Upward Phase
1. While keeping the head neutral, the torso rigid, and the
arms fully extended, lift the bar off the floor by extending
the hips and knees.
2. Keep tension in the hips, driving the feet into the floor to
move the bar upward.
3. Once the bar reaches the knees, extend the hips forward to
move the thighs forward to meet the bar. Continue to extend
the hips and knees until the body reaches a standing position.
Eccentric/Lowering Phase
4. From the standing position, allow the hips and knees to
flex, lowering the bar to the floor. Maintain a neutral head
and flat back position until the bar is back to the floor.
Photo courtesy of Clifton J. Holmes, MS.
UNDERSTANDING THE DEADLIFT AND ITS VARIATIONS
2ACSM’sHealth & Fitness Journal
®
May/June 2020

Tips
1. When getting into the starting position, do not lean too
far over the bar. Shoulders should be directly in line with
the bar or slightly ahead.
2. Do not let your knees extend prematurely. Extend the
knees in a slow and controlled manner, so the hips rise
simultaneously with the chest at a similar pace.
3. Do not jerk the bar or hyperextend the back at the top
position of the lift (see Video 1, Supplemental Digital
Content 1, http://links.lww.com/FIT/A142).
Sumo Deadlift
Setup
1. The bar should start on the floor. The feet should be
placed outside of shoulder width, with the midfoot being
directly under the bar. Angle the toes outward approx-
imately 40° to 45° with the shins in a near-vertical
position.
2. Squat down and grip the bar with the hands betweenthe
knees and the arms fully extended.
3. Set the hips back and position them slightly higher than
the knees while still maintaining a relatively upright trunk
position.
4. The shoulders should be in line with the bar. The head
and the neck are aligned with the trunk by focusing the
eyes slightly downward. The back should be flat, main-
taining a neutral spine.
5. The chest should be held up and out, creating slight ten-
sion in the upper back to prevent rounding.
Action
Concentric/Upward Phase
1. Initiate the exercise by simultaneously extending the
knees, hips, and back. Drive the feet into the ground
and force the knees outward to maintain externally ro-
tated position of femur head.
2. During the upward phase of the lift, keep the bar close to
the body, almost dragging it along the shins.
3. Once the bar reaches the knees, extend the hips forward
by contracting the gluteus muscles to move the thighs
forward to meet the bar while simultaneously extending
Photo courtesy of Clifton J. Holmes, MS.
Photo courtesy of Clifton J. Holmes, MS.
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Photo courtesy of Clifton J. Holmes, MS.
Photo courtesy of Clifton J. Holmes, MS.
Photo courtesy of Clifton J. Holmes, MS.
UNDERSTANDING THE DEADLIFT AND ITS VARIATIONS
4ACSM’sHealth & Fitness Journal
®
May/June 2020

the knees. The top position will have the knees, hips, and
back fully extended.
Eccentric/Lowering Phase
4. From the top position, allow the hips and knees to flex,
lowering the bar to the floor. Maintain a neutral head and flat
back position.
Tips
1. Keep an upright posture in comparison with the conven-
tional style. The back can be flat or slightly concave, just
as long as there is tension in the musculature for proper
stability of the spine.
2. Avoid excessive hyperextending of the back at the top
position of the lift; use forceful glute contraction so that
the hips meet the bar (see Video 2, Supplemental Digital
Content 2, http://links.lww.com/FIT/A143).
Stiff-Leg Deadlift
Setup
1. Unrack the bar or perform a proper conventional dead-
lift to get into a standing position with the bar in hand.
2. Stand with the feet flat and placed between hip- and
shoulder-width apart with toes pointed forward. Hands
should be approximately shoulder-width apart, slightly
on the outside of the thighs.
3. The head position should be in a neutral position. The
chest should be up and out with the scapula retracted
to create tension in the upper back musculature.
4. The knees should remain relatively straight through the
full ROM of the exercise.
Action
Eccentric/Lowering Phase
1. Begin the exercise by flexing the trunk forward at the
hips while keeping a fixed knee position and a neutral
spine and head position.
2. Drive the hips back through flexion while maintaining
distance between the barbell and the lower extremities
with the weight in line with the shoulders.
3. During the lowering phase, the bar will remain out in
front of the body, directly beneath the shoulders, creat-
ing space between the legs and the bar. Lower the weight
until the plates touch the floor or as far as the proper
technique can be maintained without rounding of
Photo courtesy of Clifton J. Holmes, MS.
Photo courtesy of Clifton J. Holmes, MS.
Volume 24 | Number 3 www.acsm-healthfitness.org 5

the back, locking of the knees, or heels rising off the
ground.
Concentric/Upward Phase
4. For the upward phase of the lift, extend the hips back to
the starting standing position. Maintain a fixed knee and flat
back position. Refrain from hyperextending or jerking the torso
backward.
Tips
1. Because of the increased shear stress placed on the lower
back, it is important that neutrality or slight lordosis (i.e.,
normal inward curvature) of the thoracic and lumbar
sections of the spine be emphasized to prevent rounding
of the back to reduce risk of injury.
2. Although the knees are relatively straight and stay in a
fixed position during the lift, do not lock them out or hy-
perextend them.
3. Because of the positioning of the bar directly under the
shoulder, more care should be taken to pinch the scapula
together to keep the upper back tight (see Video 3, Sup-
plemental Digital Content 3, http://links.lww.com/
FIT/A144).
Romanian Deadlift
Setup
1. Unrack the bar or perform a proper conventional dead-
lift to get into a standing position with the bar in hand.
2. Stand with the feet flat and placed between hip- and
shoulder-width apart with toes pointed forward. Hands
should be approximately shoulder-width apart, slightly
on the outside of the thighs.
3. The head should be in a neutral position. The chest
should be up and out with the scapula retracted to create
tension in the upper back musculature.
4. Unlike the SLDL, the knees will have a greater degree of
flexion, approximately 15
°
.
Action
Eccentric/Lowering Phase
1. The movement is initiated with flexion at the hips, creat-
ing rotation around the joint in a hinging manner.
2. While the hips move backward, the bar is slowly lowered
keeping the weight close to the thighs instead of under-
neath the shoulders, unlike the SLDL.
3. Continue to lower the bar until it is in line with the pa-
tella tendon or is slightly below the knee.
Concentric/Upward Phase
4. For the upward phase of the lift, extend the hips back to the
starting standing position. Maintain a fixed knee and flat back po-
sition. Refrain from hyperextending or jerking the torso backward.
Tips
1. Although there is greater flexion in the knee in compar-
ison with the SLDL, do not overly bend at the knees.
There should still be a large degree of stretch under load
on the gluteus maximus and hamstrings.
2. Because of the positioning of the bar directly under the
shoulder, more care should be taken to pinch the scapula
together to keep the upper back tight and prevent subse-
quent rounding (see Video 4, Supplemental Digital Con-
tent 4, http://links.lww.com/FIT/A145).
PRACTICAL APPLICATIONS
The technique differences in position and execution between
the deadlift and its variations are well understood in the field
of exercise science. However, the efficacy of one variation over
the other is not quite as clear. Choosing which specific exercise
to use will depend on several factors, including muscle involve-
ment, anthropometrics, and comfort. Muscle recruitment and
development is essential for determining which exercise to
choose (5). All variations of the deadlift recruit the following pri-
mary muscle groups to varying degrees:
•Gluteus maximus
•Semimembranosus
•Semitendinosus
•Biceps femoris
•Erector spinae
The technique differences in position and
execution between the deadlift variations are
well understood in the field of exercise science.
However, the efficacy of one variation over the
other is not quite as clear. Choosing which
variation of the deadlift to use will depend on
several factors including muscle involvement,
anthropometrics, and comfort.
However, the conventional and sumo deadlift exercises addi-
tionally recruit the quadriceps musculature (i.e., rectus femoris,
vastus lateralis, vastus medialis, and vastus intermedius) (8). Elec-
tromyographic data have shown that there is greater quadriceps
activity via the vasti muscles during the sumo deadlift compared
with the conventional (5). Closed chain exercises (e.g.,thedead-
lift and back squat) elicit moderate to high co-contraction from
knee musculature and have been shown to minimize ACL strain
(5). Because EMG data have supported greater vasti activity with
the sumo deadlift, it may be useful to select it over the conven-
tional style during ACL rehabilitation (5). However, a physician
UNDERSTANDING THE DEADLIFT AND ITS VARIATIONS
6ACSM’sHealth & Fitness Journal
®
May/June 2020

or therapist should be consulted before implementing deadlift
variations into a rehabilitation program. When it comes to ham-
string and gluteus maximus activation, no significant differences
canbeseenintheactivitygeneratedbetweenconventional
and sumo deadlift (2,5). Regarding the recruitment of the back
extensor muscles (e.g., erector spinae), some research has re-
ported greater activity when performing the conventional dead-
lift (2), whereas other literature has found no significant difference
(5). Finally, in regard to the muscles of the lower leg, the sumo
style generates greater stimulus of the tibialis anterior, whereas
the conventional style produces greater activity in the
medial gastrocnemius.
SLDL and RDL are known for specifically targeting the glu-
teus musculature and hamstrings (9,10). When compared with
three other exercises (i.e., leg curl, glute ham raise, and good
morning), EMG research shows that RDL produces greater ac-
tivity in the biceps femoris, semitendinosus, semimembranosus,
and medial gastrocnemius (10). Additional research has shown
that SLDL produces similar mean activation of the upper me-
dial and lateral hamstrings as the lying leg curl (9). Although it
is commonly believed the SLDL and RDL are superior exercises
for training the hamstrings compared with the conventional
deadlift, research has shown that there are no significant differ-
ences in muscle activity produced in the biceps femoris between
them (7,11). In addition, greater activity in the gluteus maximus
has been observed with the conventional deadlift over the RDL
(7). It is also important to note that if chronic, excessive low back
pain is being experienced, the SLDL may exasperate the prob-
lem because of the distance between the load and the body.
Limb lengths can be a contributing factor in how well an in-
dividual performs a deadlift exercise. When it comes to conven-
tional versus sumo deadlifting, shorter arms lend themselves
better to sumo style, whereas elongated arms are typically well
suited for conventional. In regard to SLDL and RDL, because
of the distance between the bar and the body during the execu-
tion of the SLDL, those with longer torso may wish to perform
the RDL exercise instead to reduce low back stress and the risk
of rounding during the lift (12).
When choosing a deadlift exercise variation, comfort is crit-
ical. Individuals should implement exercises they can perform
repeatedly without pain or discomfort. High compressive and
shear forces have been reported in the spinal column with
deadlifting (5). The best way to manage these forces and prevent
injury is to practice proper technique and avoid overloading the
weight too quickly. With the SLDL specifically, the distance be-
tween the bar and the body produces greater torque on the hips
and lumbar areas. The RDL allows for reduced stress on the
lower back relative to the SLDL (6). It may be beneficial to in-
corporate the SLDL during muscular endurance training (e.g.,
≥15 repetitions), the RDL for hypertrophy training (e.g.,6–12
repetitions), and the conventional and sumo deadlift styles dur-
ing muscular strength phases (≤6 repetitions) (8). Finally,
weight-training belts can reduce the risk of injury and enhance
an individual’s ability to lift heavier loads. When used correctly,
increased abdominal cavity pressure from the belt transfers load
off the spinalcolumn during the movement. Belts should only be
used for exercises that stress the lower back and are near maxi-
mal loads; avoid belt usage for light loads (5,8).
1. Hammer ME, Meir RA, Whitting JW, Crowley-McHattan ZJ. Shod vs. barefoot
effects on force and power developmentduring a conventional deadlift.J Strength
Cond Res. 2018;32(6):1525–30.
2. Cholewicki J, McGill SM, Norman RW. Lumbar spine loads during the lifting of
extremely heavy weights. Med Sci Sports Exerc. 1991;23(10):1179–86.
3. Beckham GK, Lamont HS, Sato K, Ramsey MW, Haff GG, Stone MH. Isometric
strength of powerlifters in key positions of the conventional deadlift. Journal of
Tra in o lo gy. 2012;1(2):32–5.
4. Farley K. Analysis of the conventional deadlift.Strength Cond J. 1995;17(6):55–7.
5. Escamilla RF, Francisco AC, Kayes AV, Speer KP, Moorman CT 3rd. An electromyo-
graphic analysis of sumo and conventional style deadlifts. Med Sci Sports Exerc.
2002;34(4):682–8.
6. Piper TJ, Waller MA. Variations of the deadlift. Strength Cond J. 2001;23(3):66.
7. Lee S, Schultz J, Timgren J, Staelgraeve K, Miller M, Liu Y. An electromyographic
and kinetic comparison of conventional and Romanian deadlifts. JExercSciFit.
2018;16(3):87–93.
8. Haff GG, Triplett NT. Human kinetics. In: Essentials of Strength Training and
Conditioning. 4th ed. 2015.
9. Schoenfeld BJ, Contreras B, Tiryaki-Sonmez G, Wilson JM, Kolber MJ, Peterson
MD. Regional differences in muscle activation during hamstrings exercise.
J Strength Cond Res. 2015;29(1):159–64.
10. McAllister MJ, HammondKG, Schilling BK, Ferreria LC, ReedJP, Weiss LW. Muscle
activation during various hamstring exercises. J Strength Cond Res. 2014;28(6):
1573–80.
11. Bezerra ES, SimãR Fleck SJ, et al. Electromyographic activity of lower body
muscles during the deadlift and stiff-legged deadlift. J Exerc Physiol Online.2013;
16(1097–9751):30–9.
12. Hales M. Improving the deadlift: understanding biomechanical constraints and
physiological adaptations to resistance exercise. Strength Cond J. 2010;32(4):44–51.
Disclosure: The author declares no conflicts of interest and
does not have any financial disclosures.
Clifton J. Holmes, M.S., CSCS, is a Ph.D.
student and graduate assistant majoring in ex-
ercise science at the University of Alabama
where his research focuses on strength training,
cardiovascular–autonomic modulation via non-
invasive measures, performance testing, body
composition assessment, and sport monitoring
through measurements of fatigue and recovery.
BRIDGING THE GAP
The deadlift is an extremely effective compound,
multiple-joint movement for increasing total-body
strength and power. All deadlift variations can be useful in
training the posterior chain muscles, rehabilitating knee
injuries, and reducing the risk of low back pain.
Determining which deadlift variation to incorporate into a
fitness program will depend on the goals, body type, and
personal preference of the individual.
Volume 24 | Number 3 www.acsm-healthfitness.org 7

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