4 Deadlift Variations

Step up your deadlift game!

There are so many kinds of booty workouts out there. And within each exercise there are always variations. Like with the deadlift! We love doing deadlifts at Booty Lab to grow our glutes, and we do them a few different ways. These are the most commonly used deadlift variations in the gym.

Here are some deadlift variations. Check them out then decide which one works best for you! You can also sub in a kettlebell or dumbbell for any of these lifts.

1. Conventional Deadlift

2. Sumo Deadlift

3. Romanian Deadlift

4. Stiff Leg Deadlift

Watch: 4 deadlift variations

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How to Do Each Deadlift Movement

Targets: Calves, quads, hamstrings, glutes, arms, core, back, shoulders

Conventional Deadlift

-Shins vertical

-Hips push back

-Bar stays tight to legs

-Neutral spine

-Once the bar travels below the knees, you start bending while maintaining a vertical shin.

Sumo Deadlift

-Feet are outside hip-width with a slight turn out

-Hands are shoulder-width

-Bar stays touching legs

-Chest upright

Romanian Deadlift

-Shins vertical

-Chest upright

-Hips sit back

-Stop bar just below knees

Stiff Leg Deadlift

-Shins vertical

-Hips sit back

-Slight bend in knees

-The bar travels to the floor, keeping hips at the highest position without rounding back

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4 Deadlift Variations