The deadlift is one of the most fundamental, powerful exercises in strength training. Not only does it help build serious muscle, but it’s also a true test of raw strength and functional power. Whether you’re a beginner in the home gym world or a seasoned lifter looking to improve your technique, deadlifting can benefit every training style and goal.
In this guide, we’ll cover what the deadlift is, the benefits, the main types of deadlifts (conventional, sumo, and trap bar), and how to perform each one safely and effectively.
What is the Deadlift?
The deadlift is a compound lift that involves picking up a weighted barbell from the floor to a standing position. This movement engages multiple muscle groups, including the glutes, hamstrings, quads, core, lower back, and even your upper body, making it a total-body exercise that demands strength and stability.
Why the Deadlift is a Great Strength Indicator
The deadlift is often considered a benchmark for overall strength because it measures how much you can lift with no fancy tricks—just pure power. Since deadlifting requires stability, mobility, and strength, it’s a great indicator of functional fitness and resilience, whether you’re an athlete, a weekend warrior, or a home gym enthusiast.
Benefits of Deadlifting for All Training Styles
Deadlifting can be tailored to fit almost any fitness goal. Here’s why:
- Strength Training: The deadlift is essential for anyone looking to get stronger, as it promotes muscle growth in the lower and upper body.
- Athletic Performance: Deadlifts enhance functional movement and stability, which are crucial for athletic skills like jumping, sprinting, and cutting.
- Fat Loss and Conditioning: This lift engages a lot of muscle at once, making it a calorie-burning powerhouse.
- Injury Prevention: Deadlifting helps build strong posterior chain muscles (think glutes, hamstrings, and low back), which are essential for posture and injury prevention.
There are many ways to incorporate deadlifts into your training if heavy lifting isn’t right for your body. Think dumbbell deadlifts, kettlebell Romanian deadlifts, and even kettlebell swings to work that hip hinge.
The Main Types of Deadlifts
There are several variations of the deadlift, each targeting different muscles and offering unique benefits. The three main types are conventional, sumo, and trap bar deadlifts. Let’s break down each one.
The Conventional Deadlift
What It Is
The conventional deadlift is the most recognizable and popular form of deadlift, where you lift the barbell from the ground with feet hip-width apart and hands gripping the bar just outside the knees.
Pros of Conventional Deadlifts
- Full-Body Engagement: Targets the entire posterior chain, including the lower back, glutes, and hamstrings.
- Strengthens Core: Requires significant core stability to maintain proper form.
- Versatile: Can be used for building foundational strength for other lifts.
Cons of Conventional Deadlifts
- Higher Lower Back Stress: Incorrect form can lead to lower back strain or injury.
- Requires Good Mobility: Needs adequate hip and hamstring flexibility to perform correctly.
Who Conventional Deadlifts are Right For
Ideal for intermediate to advanced lifters who have developed a good base of strength and possess the necessary mobility and technique to perform the lift safely.
What You Need to Do Conventional Deadlifts at Home
- Barbell: A standard Olympic barbell. If powerlifting is your main training focus, consider investing in a powerlifting barbell.
- Weight Plates: Sufficient to load the bar for your strength level.
- Flat Surface: A stable, flat floor to perform the lift without rolling.
- A Deadlift Jack (optional): Make your life a little easier with a standard deadlift jack or space-savvy meathook jack for easy loading and unloading.
How to Do Conventional Deadlifts: Step-by-Step
- Setup: Stand with feet hip-width apart, barbell over the midfoot.
- Grip: Bend at the hips and knees, grip the bar just outside your knees.
- Position: Keep your back flat, chest up, and shoulders slightly in front of the bar.
- Lift: Drive through your heels, extend your hips and knees simultaneously to stand up with the bar.
- Lower: Reverse the movement by hinging at the hips and bending the knees to lower the bar back to the ground with control.
Common Mistakes with Conventional Deadlifts
- Rounding the Back: Can lead to lower back injuries.
- Jerking the Bar: Causes loss of balance and form.
- Overextending: Hyperextending the lower back at the top of the lift.
Tips for Conventional Deadlifts
- Engage Your Core: Brace your abs as if you’re about to be punched in the stomach.
- Keep the Bar Close: The bar should travel in a straight line close to your body.
- Practice Form with Light Weights: Focus on technique before adding heavy plates.
The Sumo Deadlift
What It Is
The sumo deadlift features a wider stance with feet turned out, hands gripping the bar inside the knees. This variation shifts the focus to the hips and legs more than the conventional deadlift.
Pros of Sumo Deadlifts
- Reduced Lower Back Stress: More upright torso position minimizes strain on the lower back.
- Increased Leg Engagement: Greater emphasis on the quads and hips.
- Better for Limited Mobility: Easier on those with tight hips or hamstrings.
Cons of Sumo Deadlifts
- Requires Hip Flexibility: Needs good adductor and hip mobility.
- Less Back Engagement: Might not target the lower back as effectively as the conventional deadlift.
Who Sumo Deadlifts Are Right For
Great for lifters with limited hip mobility or those who experience discomfort with the conventional stance. Also beneficial for athletes focusing on leg and hip strength.
What You Need to Do Sumo Deadlifts at Home
- Barbell: A standard Olympic barbell or powerlifting barbell. Center knurling is a big help here.
- Weight Plates: To match your strength level.
- Space: Wider stance requires more space between your feet.
How to Do Sumo Deadlifts: Step-by-Step
- Setup: Stand with feet wider than hip-width, toes pointed out.
- Grip: Bend at the hips and knees, grip the bar inside your knees.
- Position: Keep your back flat, chest up, and hips low.
- Lift: Push through your heels, extend your hips and knees to stand up with the bar.
- Lower: Hinge at the hips and bend the knees to return the bar to the ground.
Common Mistakes with Sumo Deadlifts
- Knees Caving In: Can reduce the effectiveness of the lift and cause imbalance.
- Leaning Forward: Leads to lower back strain.
- Improper Grip Width: Can limit range of motion and muscle engagement.
Tips for Sumo Deadlifts
- Keep Your Chest Up: Helps maintain an upright torso and proper form.
- Push Your Knees Out: Prevents them from caving in during the lift.
- Use Your Hips: Focus on driving through your hips for maximum power.
The Trap Bar Deadlift
What It Is
The trap bar deadlift, also known as the hex bar deadlift, uses a specialized barbell with a hexagonal shape that you step inside. This design allows for a more neutral grip and a different center of gravity compared to conventional and sumo deadlifts.
Pros of Trap Bar Deadlifts
- Lower Back Friendly: More upright posture reduces lower back strain.
- Improved Balance: Centered weight distribution enhances stability.
- Versatile Grip Options: Neutral grip is easier on the shoulders and wrists.
Cons of Trap Bar Deadlifts
- Requires Trap Bar: Not all gyms or home setups have a trap bar. But we know where you can get one designed specifically for home gyms!
- Less Quad Focus: Still engages the posterior chain, but not as much as the sumo deadlift.
Who Trap Bar Deadlifts Are Right For
Perfect for beginners looking to ease into deadlifting, those with lower back issues, or anyone seeking a balanced lift that’s easier on the joints.
What You Need to Do Trap Bar Deadlifts at Home
- Trap Bar: Essential for this variation. We recommend this one.
- Weight Plates: To load the trap bar.
- Space: Enough room to step inside and perform the lift. Note: The B.o.S. Open Trap/Hex Bar is designed for small spaces.
How to Do Trap Bar Deadlifts: Step-by-Step
- Setup: Stand inside the trap bar with feet hip-width apart.
- Grip: Hold the handles with a neutral grip (palms facing each other).
- Position: Keep your back flat, chest up, and shoulders back.
- Lift: Push through your heels, extend your hips and knees to stand up with the bar.
- Lower: Hinge at the hips and bend the knees to return the bar to the ground.
Common Mistakes with Trap Bar Deadlifts
- Leaning Back: Maintain an upright torso to avoid lower back strain.
- Not Engaging the Core: Can lead to poor form and potential injury.
- Incorrect Grip: Ensure a neutral grip for optimal form and comfort.
Tips for Trap Bar Deadlifts
- Focus on Neutral Grip: Keeps the shoulders relaxed and reduces wrist strain.
- Maintain an Upright Torso: Prevents lower back issues and promotes proper muscle engagement.
- Use the Trap Bar’s Design: Embrace the balanced weight distribution for a smoother lift.
Top Considerations When Choosing the Right Deadlift Type
Choosing the right deadlift variation depends on your body mechanics, goals, experience, and any limitations or injuries. Here’s how to decide:
Body Type and Limb Length
Conventional deadlifts can be challenging for those with long legs or limited hip mobility. People with long arms often find conventional deadlifts easier than other forms. Sumo or trap bar deadlifts can allow a more upright torso position, helping avoid excessive strain on the lower back.
Lower Back Sensitivity
If you experience back pain or have a history of injury, the trap bar deadlift is often a safer choice. Its neutral grip aligns the weight with your center of gravity, reducing the stress on the lower back.
Goals and Muscle Emphasis
Each deadlift style targets muscles differently. Conventional deadlifts emphasize the lower back, glutes, and hamstrings, making them ideal for overall strength and power. The sumo deadlift emphasizes the glutes and inner thighs, while the trap bar deadlift allows for more leg drive and is great for quad development.
Mobility and Flexibility
If you struggle with hip mobility, the sumo deadlift's wider stance can reduce the range of motion. The trap bar deadlift also requires less hip flexibility, as you can maintain a more neutral spine position.
Equipment Available
If you only have a barbell, conventional or sumo deadlifts are the way to go. For those with access to a trap bar, it can be a versatile choice for reducing strain while maintaining strength gains.
Lifting Experience
Beginners often find the trap bar deadlift easier to learn because it allows a more natural movement pattern. Conventional and sumo deadlifts require more technique, so they’re ideal for lifters who are ready to work on form.
Each deadlift variation has unique advantages; ultimately, the best choice depends on your personal needs and goals. Trying out each type, if possible, can help you identify what feels most effective and comfortable for your body.
Common FAQs About Deadlifting
Q: Is Deadlifting Safe?
A: Yes, deadlifting is safe as long as you use proper form. It’s crucial to start with a manageable weight and focus on technique before going heavy. If you have underlying injuries or health concerns, always talk to your doctor first.
Q: How Often Should I Deadlift?
A: This depends on your goals, but once or twice a week is common. Make sure to allow ample recovery time for your muscles. This is a full-body, compound exercise. Less is more when it comes to frequency for this one. Consider mixing it up with accessory lifts.
Q: Can I Deadlift at Home?
A: Absolutely! With just a barbell, some weights, and enough space, you can perform deadlifts in a home gym. A trap bar can also be a great investment if you’re working with limited space or have back concerns.
Q: Should I Wear a Belt When Deadlifting?
A: Belts can help support your lower back when lifting heavy, but they’re not essential. Many lifters prefer to lift without a belt until they reach heavier weights. The key thing to remember is learning proper form and bracing technique without a belt before you level (or lever) up and use one for lifting. Check out our lever belts here.
Show Your Strength
Deadlifting is an effective, powerful exercise that benefits everyone. Whether you’re into strength training, muscle building, or just looking for functional fitness, adding one of these deadlift variations to your routine can enhance your overall performance and protect against injury.
