The deadlift, one of the most basic and effective moves, definitely works your butt [1] (hello, booty gains!), but also targets your core, legs, back, and upper body. It's truly the definition of a total-body move [2]. In short, if you aren't already doing deadlifts, you need to start! Whether this is your first deadlift or your 500th, here are 10 variations that will push you even further. We offer options with no equipment, dumbbells, kettlebells, and the hex bar so you can easily add one of these variations into your regular workouts.
Single-Leg Deadlift
- Stand with all your weight on your right foot, abs engaged and chest lifted.
- Reach your torso forward as you lift your left leg behind you. Reach your arms out to the sides for balance as your torso and leg come parallel to the floor.
- Hold this position for a moment and reach through your left heel to engage the back of the left leg.
- Moving in one piece, lower your left leg toward the floor as you return to standing upright, resting the left foot lightly on the ground. This completes one rep.
Rotating Deadlift
- Stand on your left leg with the right leg behind you with a bit of weight on your toes for balance; both knees are slightly bent. Place your hands behind your head, opening your elbows wide to the side and squeezing your shoulder blades together.
- Pull your abs toward your spine and keep your back straight as you hinge forward from your hips until your torso is almost parallel to floor.
- With a flat back, press through your left heel and return to standing as you twist your ribs and shoulders to the left. Your pelvis should stay still. This completes one rep.
Romanian Deadlift
- Holding the barbell (or two dumbbells at your side), keep your arms straight and knees slightly bent.
- Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
- Squeeze your glutes to slowly pull yourself up to complete the rep. Be sure not to use your back or round your spine!
Deadlift With Front Row
- Stand upright holding your dumbbells in each hand, arms at your sides, with your knees slightly bent.
- Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist), lowering the weights as far as possible without rounding your back, which should remain straight.
- Squeeze your glutes to return to standing, keeping your back straight. Once you're standing, pull the weights up the front of your body, bringing them to your chin with elbows going wide. Lower the weights to complete one rep.
Deadlift With Back Row
- Stand upright holding your dumbbells in each hand, with your palms facing in and your knees slightly bent.
- Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist), lowering the weights to your shins without rounding your back.
- Keeping your back almost parallel to the floor and abs pulled in to your spine, bend your elbows toward the ceiling, squeezing your shoulder blades together and performing a back row.
- Maintain the position of your torso as you lower the weights back to your shins.
- Squeeze your glutes to return to standing, keeping your back straight.
Single-Leg Deadlift With Kettlebell
- Hold a kettlebell (between 10 and 20 pounds) in your right hand, and lift your left foot slightly off the ground.
- Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body. The kettlebell will lower toward the ground. Keep your left shoulder blade pulled down your back.
- With your back straight, return upright, coming to your starting position. This completes one rep. Maximize this move by keeping your right foot off the ground as you go through your reps.
Single-Leg Deadlift With Dumbbells
- Hold two dumbbells in both hands, and lift your left foot slightly off the ground.
- Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body. The dumbbells will lower toward the ground. Keep your shoulder blades pulled down your back.
- With your back straight, return upright, coming to your starting position. This completes one rep. Maximize this move by keeping your right foot off the ground as you go through your reps.
Single-Leg Deadlift With Row
- Stand up straight, and hold two dumbbells with palms facing each other.
- Lift your left foot up a bit, and balance on your right leg. Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body.
- Holding this position, perform a row by bending your elbows back so that the dumbbells meet the sides of your chest while squeezing your shoulder blades together. Lower weights back toward the floor.
- With your back straight, return upright, coming to your starting position, to complete one rep.
Deadlift With Hex Bar
- Load the hex bar with the weight of your choice. If you're new to the move, start by just using the bar without any additional weight.
- Stand in the centre of the hex bar with your feet hip width apart.
- Bend at your hips and knees as you grab the handles of the hex bar. Raise your hips up slightly, keeping your back flat, to create tension in the back of your legs (your hamstrings will feel tight).
- Keeping your back flat and shoulders relaxed, drive your heels through the ground as you stand straight up.
- Squeeze your glutes at the top of the lift to ensure you get full hip extension.
- Continue to grasp the handles as you lower the weight to the ground with control. Be sure to keep your chest open and your back flat. This counts as one rep.
Narrow Stance Deadlift
- Select a medium to heavy kettlebell; 15 kilograms (about 33 pounds) should be a good start, but feel free to go lighter or heavier. There should be about half a foot of space in between your feet.
- With your core engaged and your back flat, grip the handle of the kettlebell with both hands, holding it in front of you with your arms fully extended.
- Engage your core as you shift your hips backward, like you are going to sit in a chair, lowering the kettlebell down to the ground. Be sure not to round your back.
- Still engageing your core, drive through your heels and squeeze your glutes as you lift up.
- This counts as one rep.