5 Game-Changing Deadlift Variations for a Better Leg Workout

Deadlifts are one of the most important strength training exercises to master. These game-changing deadlift variations will build stronger legs and add variety to your routine.

I’ll be 100% upfront here: deadlifts are one of my absolute favorite exercises. So if this article turns into a love letter, at least you know why.

Here’s the deal. Deadlifts are one of those full body exercises that hits you all over BUT makes you feel like an absolute power house at the same time. They’re a great test (and builder) of leg strength, core strength, back strength, and stability.

The benefits don’t stop there. We’re talking…

• Improved total body strength and power. Compared to other exercises, even squats, deadlifts open up major lifting potential. It’s the only exercise that I’ve ever done that I can lift my own weight in with confidence.
  
• It’s a full body workout. Think through the mechanics of a good deadlift. The hip hinge. The grip strength. The glute activation. The tension through your biceps and shoulders. The core and back stability. I mean what other exercise gives you so much in one movement?
  
• Which also means you’ll burn more calories. The more muscles you use, the more calories you burn. The more calories you burn the more fat you lose. The more muscle you have, the higher your BMR. Bonus.

Mastering a Deadlift

These deadlift variations are phenomenal but if you haven’t mastered basic deadlift technique and execution, start there. Because this is a total body lift, and a hip hinge exercise to boot, it’s really important that you move with confidence and good form.

Here’s how to do a basic, barbell deadlift:

Step 1: Plant your feet hip-width apart, directly behind the loaded barbell. Prep your form by engaging your core and pulling your shoulders down in back in the standing position.

Step 2: Squat down and grip the bar roughly shoulder width-apart. Grab the bar with intention. That grip strength initiates tension up through the arms and into the shoulders, setting the tone for the lift.

Step 3: Keep your chest up (tall and proud baby), and look straight ahead as you begin your lift. Squeeze your glutes and keep your weight over your heels as you lift the barbell up to thigh level.

Step 4: Pause to maintain control and then return to the start position.

Pro tips and techniques:

• Keep the barbell as close to your body at all times – from the time you grip the bar, through the lift and up to the pause. This will keep you balanced and ensure that you lift with your entire body.
• In step 2 when you grip the bar, keep your arms straight and tense. You want to lift the bar just enough until you hear and feel it meet the plates on either side. This will help you set your form (straight back!), and prime your muscles.
• If the weight feels to heavy or your grip feels weak, consider a mixed grip. With one palm facing you and the other away from your body – this provides stability. That said, make sure to switch the direction of your mixed grip to prevent imbalances.
• Be careful to maintain a neutral spine. You want neither an arched back nor a rounded back so keep your shoulders down and back and your chin proud. If you find that your shoulders round as you lower the bar, lighten the load and/or decrease the depth of the drop.
• Don’t rush the negative! Meaning: you want to have as much control returning the bar to the mat as you did with your lift.

5 Game-Changing Deadlift Variations

Once you’ve mastered a basic deadlift, it’s time to try out these game-changing variations to add variety and difficulty.

Sumo Deadlift

Sumo deadlifts lighten the load on your lower back and increases the load on your glutes.

Stand with your feet wider than shoulder-width apart and toes pointing out at a 45 degree angle. Squat down to grip the bar. Drive through your heels, engage your glutes and extend through the hips to pull the bar up to thigh height. Pause for control and lower back towards the ground.

Romanian Deadlift

Romanian dead lifts are fantastic for targeting your hamstrings and glutes.

Stand with your feet shoulder-width apart, just as you would for a standard deadlift. However instead of starting the movement from the floor, grip the barbell and stand tall with the weight against your thighs. Your knees should be slightly bent and gaze straight ahead. Hinge back at the waist, keeping your knees soft but not bending deeply into the movement, until your torso reaches parallel to the ground. Squeeze your glutes, engage your core and pull your hips forward to return to the start position.

Single Leg Deadlift

Test your balance and fix muscle imbalances with this single leg deadlift variation. Single leg deadlift variations also improve ankle, knee and hip stability and strength.

Hold a dumbbell in your right hand, standing tall with your shoulders down and back. As you begin your hip hinge, lift your left off the ground behind you. Let your left leg continue to climb as your torso approaches parallel to the ground. Pause, then squeeze your glutes and extend your hips to stand up tall. *Remember to keep the weight close to your body to improve your balance.

If you need a balance boost, I recommend doing this next to a chair so that you can rest a hand gently on the back to reinforce your stability.

Deficit Deadlift

The deficit deadlift adds a bigger range of motion to a standard deadlift. Nothing changes except the depth to which you lower the bar. This is a variation that you should only try if you feel strong and confident in your technique, form, mobility and strength.

Set up a solid platform 2-4 inches off the floor. You can use a bench top, two 45 pound plates, a box, etc. Set yourself up and perform this movement as you would for a standard deadlift. The key here is to hyper-focus on the hamstrings, glutes and lower back – as the wider your range of motion, the more muscles come into play.

p.s. if you want to try this variation out – strengthen your lower back first with these exercises.

Dumbbell Pause Deadlift

The pause deadlift reinforces your form, especially through the upper body. It also places a bit more emphasis on the quads, which is not usual for a deadlift.

Plant your feet hip-width apart, a dumbbell in each hand. Prep your form by engaging your core and pulling your shoulders down in back in the standing position. Hinge back at the waist, keeping your knees soft but not bending deeply into the movement, until your torso reaches parallel to the ground. Begin your upward movement but this time, pause somewhere between your feet and your knees. Hold your ground for 2 seconds and then finish the movement.

This is a great way to fix a rounded back issue!