🚨DEADLIFT GUIDE & HOW TO CHOOSE THE RIGHT ONE FOR YOUR
🎯TARGET MUSCLE: Back, Legs, Booty
✅ The deadlift has many variations which target muscles to a different extent making it a very versatile exercise to add to your routine. The deadlift variations mostly vary on how much quads, glutes and hamstrings they will activate based on the weight placement. the hex bar deadlift will be the most balanced between quad and glute, the sumo deadlift will be slightly more quad relative to the standard deadlift. Lastly the rdl based exercises will be mostly hamstring and glute.⠀
✅ Another place where the deadlift will vary is pressure on the spine and how much the erector muscles work. This will vary based on the hinge angle of the exercise and the weight capacity the exercise allows for. More upright deadlifts like the Sumo and hex bar deadlifts will create less press on the back and may be useful for individuals who have pain in the low back. While conventional and RDL place a great deal of torque on the back and may not be the best, however they can be useful to those who have knee pain. The single leg RDL can work both ways as its usually done with lighter weight and is a great motor control exercise as well.
When programing these exercises into your routine its important to have an equal distribution of volume for the posterior and anterior. So, during your routine the hamstring and glutes should get trained roughly the same as the quads. One thing to pay attention to is for exercises that target the hamstring which are often undertrained. Note that the scale above is not exact and is mostly a general guide to what muscles the exercise activates relative to others.
Which deadlifts do you perform? Check out my workout programs which focus on training everything with equal volume for hypertrophy.