Most athletes know that deadlifts are one of the best exercises you can do to build lower body strength, power, and functional ability. However, many people do not know that there are different variations of deadlifts that can assist in your fitness goals! The conventional deadlift, snatch grip deadlift, deficit deadlift, and sumo deadlift all have unique benefits that can be used in various parts of your training program!
The conventional deadlift is traditionally the first deadlift that people learn, although it shouldn’t be. The conventional deadlift takes a bit of time to master perfect form with, and can be dangerous if done correctly.
Once you have learned the proper technique for the conventional deadlift, it is excellent for building lower back and hip strength, while also taxing your legs. Conventional deadlifts generally work best with moderate weight and moderate reps. Although you can certainly use this deadlift for heavy 1-3 rep max work, I advise you to stay away from doing high-reps with this deadlift; as you risk breaking your form and injuring yourself.
Snatch Grip Deadlift
The snatch grip deadlift is probably the least known deadlift, but is the best for building the vertical jump. The snatch grip deadlift will have you pulling the bar with your hands spread wide (snatch grip), and will force you to pull from a much lower position. This will have an excellent effect on developing your overall leg power, and mass; as well as helping you with body alignment and
One of the best guides I have found online for the snatch grip deadlift is at Adam Kemp Fitness. Adam Kemp is a professional basketball player, and his guide on the snatch grip deadlift will certainly help you understand the movement better, and how to implement it in to your program!
The deficit deadlift is similar to the snatch grip deadlift in muscles worked, but without the awkward hand placement. Since you will be pulling with a correlating grip and stance to the conventional deadlift, one of the best uses for this movement is to perfect your pulling motion for heavy conventional deadlifts. Building up a sold deficit deadlift will transfer exceptionally well to the conventional deadlift, helping you smash through new personal records!
The sumo deadlift is probably the easiest of these deadlift variations to learn, and should be trained first by most athletes. With the sumo stance deadlift, your hands will be inside of your legs. This will give you a mechanical advantage over the weight, allowing you to lift heavier loads with a safer form. Due to this, feel free to attack 1-3 rep maximum lifts! The sumo deadlift will keep your back naturally more upright, making the movement safer and easier to perform for anyone!
These deadlifts do not and should not combine in one workout, but are useful tools to piece together in a well-rounded training program. By learning the unique benefits of each movement, you will build powerful and stable legs which will help you excel in any sport!
Chris is an enthusiastic body building trainer who loves to write in health industry.