Deadlift Stance and Variations
Conventional Barbell
This is your typical deadlift that you would see powerlifters perform (in addition to the barbell sumo deadlift). Hand grip is wider than your feet. Chest up. Neutral spine. Hinging at the hips and knees.
Romanian barbell deadlift
This is a variation of the conventional deadlift. Same setup as the conventional except you are not hinging at the knees. The knees are stiff (not locked out but also minimal movement at the knee throughout the exercise). Lower to shin height.
Barbell Sumo
Wide stance. Hands are on the medial side of the feet. Chest up. Neutral spine. Hinging at knees and hips.
Mixed grip
One hand is supinated and one hand is pronated. This is helpful when the weight on the barbell gets heavy and your grip strength becomes your limiting factor.
Hex Bar
Here, instead of the weight being in front of you, the handles allow you to hold the weight at your sides. I like to use this variation for beginners.
Dumbbell Deadlifts
Same setup as the conventional deadlift. Tips of the dumbbell touch the floor on either side of you (if your body allows this, otherwise just go to whatever range of motion you have available).
Romanian dumbbell deadlifts
Same set up as the straight legged barbell variation, just with dumbbells. Drag the dumbbells along your thighs.
Kettlebell deadlifts
Same set up as the conventional deadlift but with a kettlebell.
Romanian kettlebell deadlifts
Same set up as the straight legged dumbbells deadlift.
Romanian vs. stiff-legged
To be honest I never knew the difference between Romanian deadlifts and stiff-legged deadlifts until I googled it right before publishing this!
Google says,
“The biggest difference between these two deadlift variations is their range of motion. Romanian deadlifts are designed to have the bar stop around shin level — the plates aren't supposed to touch the ground in between reps. Stiff-leg deadlifts, on the other hand, come to a dead stop on the platform between each rep.”
Feel free to reach out and ask me any questions at justinenagra@hotmail.com or DM me on Instagram @justinenagra
If you’re interested in learning about squat form click here.
If you’re interested in some push up variations click here