{"id":4570,"date":"2020-05-21T13:29:01","date_gmt":"2020-05-21T13:29:01","guid":{"rendered":"https:\/\/www.hussle.com\/blog\/?p=4570"},"modified":"2024-01-17T12:40:25","modified_gmt":"2024-01-17T11:40:25","slug":"the-different-deadlift-types","status":"publish","type":"post","link":"https:\/\/www.hussle.com\/blog\/the-different-deadlift-types\/","title":{"rendered":"The different deadlift types"},"content":{"rendered":"

 
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The deadlift<\/b><\/a> is one of the most effective compound exercises<\/b><\/a> you can do. Some trainers swear by it as one of the only movements you need to develop all-round strength and endurance.<\/p>\n

The thing about the deadlift is that it targets its focal muscle groups<\/b><\/a>, then recruits many more to help support and stabilise the movement. It\u2019s simple to incorporate into your workout routine<\/a> and allows for progression by working up the weight.<\/p>\n

The posterior chain is a group of muscles that run down the back of your body, including your back, glutes, and hamstrings. The deadlift recruits all the muscles in your posterior chain and works the quads, meaning that you can develop your lower body strength with this one simple exercise<\/a>.<\/p>\n

The deadlift is a crucial player in strength training. So, here are some variations to incorporate into your routine.<\/p>\n

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The conventional deadlift<\/h4>\n

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Let\u2019s start with the traditional deadlift. There are four phases to the deadlift, and it\u2019s important to nail all of them.<\/p>\n

1. The set up involves you getting into position. The barbell should be on the floor in front of you, with the bar touching or almost touching your shins. Take a grip of the bar with both hands, slightly outside the legs. Hinge forward at the hips as you do and make sure your weight is predominantly in your heels. Push your shoulders away from your ears.<\/p>\n

2. The drive is the big movement. Using the force in your legs and glutes, drive upwards and lift the bar from the floor.<\/p>\n

3. The lockout is the squeeze at the top. When standing, your arms should be straight down your sides. Keep your back and core tight. Drive your hips into the bar and squeeze your glutes. Make sure your shoulders are down and back.<\/p>\n

4. Return the weight back to the floor by slowly lowering it down your shins to the starting position. Keep that back flat and your spine neutral throughout.<\/p>\n

 
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