The deadlift is a strength training exercise that involves lifting a bar loaded with weights from the ground to hip level, then lowering it back to the ground. Furthermore, deadlifts form one of the powerlifting exercises that also includes the bench press and the squat.

When performing the deadlift, several body muscles are put into use. These muscles include the biceps, triceps, hamstring, quadriceps, glutes and the torso, which includes both the front and back muscles.

Benefits of the Deadlift 

Incorporating the deadlift into your strength training program has many advantages, and we will list some of them below.

Accelerates Fat and Calorie Burning

Deadlifts use several body muscles which require a lot of energy to lift the weights. This results in the burning of fat and excess calories to produce the energy needed for these muscles.

Builds Your Muscles

As the deadlift is a type of strength-training exercise, it facilitates the growth and development of different muscles, and thus improves your physical appearance.

Improves Your Posture

According to gym instructors, deadlifts target the muscles responsible for your posture, keeping your back straight in your daily activities. Moreover, performing deadlifts boosts your core strength, which increases your core stability.

Increases Your Body Strength

A deadlift routine, coupled with your favorite workout supplement from Muscles fax, can be the perfect workout recipe to boost your physical strength. How so? Because, like any other strength-training exercise, deadlifts increase your muscle mass, which leads to more body strength.

Variations of Deadlift

Like other exercises, the deadlift has many variations, which can be tricky and challenging to perform. Some of the most common modifications are the sumo deadlift, conventional deadlift, straight leg deadlift, rack pulls deadlift, round back deadlift, and flat back deadlift.

Sumo vs. Conventional Deadlift  

The main difference between the sumo and conventional deadlift is the position of the feet and hands. Unlike in the conventional deadlift, where the feet are hip-width apart, in the sumo deadlift, the feet are usually in a wider position than the hands.

Sumo Deadlift

This deadlift is performed similarly to how you do box squats. Ensure that your feet are placed wide apart with your elbows between the knees. Furthermore, your chest should be upright, and your knees slightly more bent than in the conventional deadlift. While performing this deadlift, more emphasis should be made on keeping your knees out.

Conventional Deadlift 

In this deadlift, your feet should be hip-width apart and your hands slightly wider than hip width, meaning that your elbows should be outside the knees. Apart from that, your hips should be further back and your chest somewhat lower than in the sumo deadlift.

As you lift the bar from the ground, more weight is exerted along the spine and the hamstrings. It is worth noting that both your shoulders and the bar should move at the same pace.

Round Back vs. Flat Back Deadlift

The main comparison between the round back and the flat back deadlift is the shape of your back when performing it. The flat back deadlift is the standard way to deadlift, and you should ensure that your backline is straight while doing it.

On the other hand, the round back deadlift is best suited for professional weight-lifters. When lifting the bar in this deadlift, your lower back should be rounded.