The deadlift is one of the best compound movements used to strengthen leg, hip, back, and torso muscles. There are several variations of the deadlift, which are often utilized depending on the goals, needs, and abilities of the individual. This brief review will explore the different variations of the deadlift other than the standard conventional and sumo stance deadlift.
The main variations used by powerlifters and regular gym goers are the conventional and sumo stance deadlifts. The main difference between the conventional and sumo deadlift is the stance taken. The conventional deadlift requires a shoulder width stance with arms on the outside of the thighs (1, 4, 10, 11). While the sumo deadlift takes a wide stance with a hand grip that results in the arms being on the inside of the thighs (4, 10). The narrower stance of the conventional deadlift results in greater forward trunk flexion and therefore, an increased torque about the lumber area (3, 4). Consequently, the wider stance of the sumo deadlift results in a more upright trunk, resulting in greater recruitment of the hip muscles (10). These two styles of deadlifts form the basis for all other variations. Although …show more content…
In the RDL, the bar travels as close to the body as possible, often brushing past the thighs and knees where as in the SLDL, the bar is kept away from the body and under the shoulders. Therefore, it would be safe to assume that the RDL also targets the lower back and hamstring muscles (2, 7). Although, due to the smaller moment arm, there would be less torque on the hips and lumbar areas (3, 4, 10). There is minimal literature available focusing on the movement and muscle activation patterns for the SLDL and RDL. Consequently, it makes it quite difficult to quantify the variations between the two exercises as a result of the change in moment
The main variations used by powerlifters and regular gym goers are the conventional and sumo stance deadlifts. The main difference between the conventional and sumo deadlift is the stance taken. The conventional deadlift requires a shoulder width stance with arms on the outside of the thighs (1, 4, 10, 11). While the sumo deadlift takes a wide stance with a hand grip that results in the arms being on the inside of the thighs (4, 10). The narrower stance of the conventional deadlift results in greater forward trunk flexion and therefore, an increased torque about the lumber area (3, 4). Consequently, the wider stance of the sumo deadlift results in a more upright trunk, resulting in greater recruitment of the hip muscles (10). These two styles of deadlifts form the basis for all other variations. Although …show more content…
In the RDL, the bar travels as close to the body as possible, often brushing past the thighs and knees where as in the SLDL, the bar is kept away from the body and under the shoulders. Therefore, it would be safe to assume that the RDL also targets the lower back and hamstring muscles (2, 7). Although, due to the smaller moment arm, there would be less torque on the hips and lumbar areas (3, 4, 10). There is minimal literature available focusing on the movement and muscle activation patterns for the SLDL and RDL. Consequently, it makes it quite difficult to quantify the variations between the two exercises as a result of the change in moment