This said, if you routinely hit the gym and perform conventional deadlifts each and every time, you might be in need of a serious break. While there's nothing wrong with doing that if you don't get bored, most people need to mix it up a bit more.
The following three deadlift variations can help you do just that...
1. Sumo Deadlift. The first deadlift you can try is a 'sumo deadlift' which involves you placing your feet wider apart as you move into position.
This is going to help hit your lower back to a larger degree, and for some people can make the exercise a lot more comfortable to perform. Remember your own body biomechanics can often determine how good an exercise performs and how well you can execute it. So by adjusting a few factors, you can help overcome any awkwardness you might feel.
Moving to a sumo deadlift is one such example.
2. Deficit Deadlift. The next variation of deadlift is the 'deficit deadlift.' This variation is going to be great for pushing your boundaries as it takes your overall range of motion one step further.
When doing the deficit deadlift, you'll want to be sure you keep your core tight at all times and remember to never lock your knees.
Do these standing on top of a weighted plate or box in order to get that extend range of motion. And remember, never rush through this exercise. Slow and controlled is what you want here.
3. Narrow Stance Deadlift. Finally, the last variation is the 'narrow stance deadlift.' This one is great if you really want to hit your glutes to the full degree, building up those muscles while improving your strength and power.
It again gives a totally different feel than say the sumo style deadlift, so can be great for waking up your workout program and making you excited to deadlift again. Note you may not be able to use as much weight on this variation, so adjust accordingly.
Start integrating these three variations of a standard deadlift into your program and you'll be feeling - and seeing - the results in no time.
