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What is The BEST Type of Deadlift? (CHOOSE WISELY)

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Rating: 4.0; Vote: 1

The deadlift can be argued as the single best exercise for strengthening and developing the posterior chain. And although the conventional deadlift is typically what pops into most peoples minds when they think of the deadlift, its important to note that there are other variations that exist; such as the sumo deadlift and the trap bar deadlift. These alternatives not only slightly vary in the muscles they work and the training adaptations they elicit, but may actually be the better option for you based on your specific anthropometry, history of injury, and mobility restrictions. So how do you know which one is best for you? Well, lets take a quick look at each type of deadlift. The conventional deadlift, which is the most popular option, is characterized by a narrow foot stance with the hands placed just outside of the knees. This causes the conventional deadlift form to have a more horizontal trunk angle during the setup than the other forms of the deadlift. This also means that this deadlift will involve the greatest lower back demands and will work the lower back muscles to the greatest degree. While also having the greatest mobility requirements. If youve had previous lower back injuries, then the conventional deadlift may not be best for you. The sumo deadlift, a popular alternative, is characterized by a wider foot stance with the hands placed inside the knees at about shoulder-width apart. This causes the sumo deadlift to have a more vertical trunk angle and resembling more of a squat movement than the other forms of the deadlift do. As for whether you should do the sumo deadlift vs conventional, it can be a good option since the upright angle of the setup decreases the stress placed on the lower back. It does however limit the range of motion (which can be argued as less effective for hypertrophy) while working the quadriceps more. If you struggle with conventional or would like the added emphasis on the quads, then the sumo would be the best option for you. The trap bar deadlift, or hex bar deadlift uses a different type of bar such that you grip the bar at your sides rather than in front of you. As a result, the trunk angle is slightly more vertical than the conventional deadlift but more horizontal than the sumo deadlift. The main benefit of the trap bar deadlift vs straight bar vs sumo deadlift, is that there is the least demand on the lower back. This is because the grip handles are at your sides. In addition, this type of deadlift is the best for athletes seeking to improve their explosive performance, power output, and force production. So if youve had past lower back issues or want to improve your athleticism, this is the deadlift for you. Just keep in mind that theres not one version thats best for everyone. Instead, its vital that you choose the right variations based on your specific goals and what best suits your body and your history of injury. And if youre looking for an all-in-one evidence-based program that does exactly that, such that you can see the fastest results possible but in a safe and detailed manner, then take the starting point quiz below to determine what program is best for you: LINK TO WRITTEN ARTICLE: FILMED + MOTION GRAPHIC EDITING DONE BY: Abdo Megahid Vimeo: Facebook
Date: 2022-01-03

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Comments and reviews: 10

dproulx222
Congratulations on your new gym and thank you so much for all of your quality videos. I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm. I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray?
Can someone help me?
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Josey
Trap bar deadlift deficit. I use the low bars with a platform for elevation of the feet to utilize more quadricep and really emphasize range of motion. The only con is you can't go as heavy as regular trap bar deadlift forms.
I would even argue that training like this, incorporates more muscles than back squat ever could while taking a huge workload off of your lumbar region.
People will debate with me and tell me squat is superior. At what specifically though? The workout I listed works almost your entire body and trains you in a neuromuscular fashion to gain exposure to igniting from the floor. Like a vertical jump or sprints even.
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Zach
Ill take the trap bar deadlift every time. I experience very unsettling back pain while doing conventional even after having years of training on the deadlift. Trap bar is superior, if someone is concerned about lower back development, there are plenty of other exercises one can do to achieve the same growth without straining your back. Conventional deadlift is the easiest way to injure yourself in the gym.
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3Arrows
TAs a beginner I find the trap bar and sumo deadlift to be confidence inspiring. Trap deadlift feels natural like grabbing 10 gallon pails of water on each side. At 5'8, Sumo deadlifts feels more natural to me than conventional. Less range of movement but I feel a lot safer pulling heavier weights. Awesome vid as usual Jeremy!
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Andrew
Yeah another great video! I have been using a trap bar for deadlift, but I grip it with the lower handles, like if the one in the video was flipped upside down. I know this demands greater range of motion, which I like; but does anyone know how else this changes the lift? Does it make it more like a conventional deadlift?
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Paul
Really really hoping to get some advice here. I really want to deadlift but due to childhood injury, my left knee has been permanently damaged and cannot fully straighten -- about 18 degrees from being completely straight.
How do I deadlift in this case?
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Eduardo
I have two herniated discs in my lower back and tried a sump deadlift with low weight on my leg day and felt no pain. Conventional, however, does hurt my back. So I 2I'll try doing sumos for my legs mainly.
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TLR
There's also a dumbell deadlift where you try to sweep the dumbells backward as you do the lift in order to work the back even more, it has all the benefits of the trap deadlift, plus greatest back activation.
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Arcadio
Trap bar deadlift crew checking in. I do mine with a high hip to emphasize the posterior chain more. There's a high probability that I'm never going back to conventional barbell deadlifts.
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Mikeology
Sumo and trap seem arbitrary choices for comparison, when Romanian and Stiff Legs are likey more common. I've never worked out in a gym that even had a trap bar.
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