Last Update On January 16, 2012
Deadlift Variations You've Never Seen
by Vladi
The deadlift is one of the most popular lifts. The most known variation is of course the conventional deadlift followed by the sumo. This is actually one of the reason for the war between those two lifts. However there are quite a few variations that can be just as useful.
Number 1: The Snatch Grip Deadlift - Upper Back And Lats Emphasis
The snatch grip is the same as a regular deadlift but instead of using a narrow grip you take a wider one. You will lift less weight but there will be more stress on the upper back and lats because of the wide grip. You will have to use a hook grip for this one or even straps. Some people like to finish it with a shrug for more upper traps work. It's entirely up to you.
Number 2: Romanian Deadlift With Plates Under The Feet - Calves and Hamstrings Emphasis
In order to perform this variation just place a couple of small plates under your toes and perform a regular Romanian deadlift. You hamstrings and calves will hurt but it's not my problem. This exercise was first presented in the book Power To The People written by the former Soviet Special Forces physical training instructor Pavel Tsatsouline.
Number 3: The Snatch Grip Duck Deadlift On a Platform - Quadriceps Emphasis
This is snatch grip done on a platform (you can just use smaller plates) in order to increase the range of motion of the exercise. The unique about this one is the feet position - close and toes pointing to the sides. This will place a lot of stress on the quads and the upper back as well.
Note: You may have to turn your feet a little more to the side.
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