So, you know deadlifts are an important component of your workout routine to strengthen and develop your posterior chain and improve your overall exercise performance, however do you know which deadlifts are best for you? While the conventional deadlift is the most popular variation, there are other types that target different muscles and therefore produce different results. If you’re interested in learning which is best for your body, mobility, desired results, and injury history, and the benefits of our Deadlift Jack then keep reading.
As you’re probably aware, conventional deadlifts are performed with a narrow foot stance with your hands about hip-width apart placed on the bar just outside of your knees. The conventional deadlift primarily focuses on and engages your lower back muscles. The reason being your lower back must work harder to ensure your back remains extended when lifting the bar off the floor. If you have noticed during your workouts that your lower back is a weak point for you, conventional deadlifts are a great way to build and strengthen these muscles to improve your overall performance in all your workout exercises.
Due to the nature of its stance, the conventional deadlift also will require the most mobility by your spine with the horizontal starting position. This is an important point to be mindful of if you have experienced lower back injuries in the past or find it difficult to maintain the correct form. If that’s the case for you, the other two deadlift variations may be preferrable.
If your goal for deadlifts is to build size and increase strength, the conventional deadlift is the best option as it has a greater range of motion.
Sumo deadlifts are performed with a wider foot stance with your hands placed on the bar shoulder width apart inside your knees this time. From a form perspective, a sumo deadlift can look like a squat movement. Due to this reason, a sumo deadlift works the quadricep muscles as your body is more upright, and therefore puts less emphasis on your lower back. If you are looking to strengthen your quadricep muscles, then we recommend the sumo deadlift over the conventional deadlift.
As we mentioned, if you have experienced lower back issues or find it difficult to maintain the form and mobility needed for the conventional deadlift, we recommend opting for a sumo deadlift. If your goal for deadlifts is to develop your strength, then the sumo deadlift would be your best option.
Trap Bar Deadlift
A trap bar deadlift using a trap bar is where you stand in the middle of the weight as you grip the bar on the sides instead of holding the bar in front of your body. This variation of deadlift is more vertical than your conventional deadlift but also more horizontal than your sumo deadlift. The trap bar deadlift is easier to perform than a conventional deadlift and is like your sumo deadlift in that it engages your quadriceps more so than your lower back. More so than the sumo deadlift, the trap bar deadlift is the best option if you experience issues with your lower back or mobility as the handles on the bar are slightly higher than a normal bar making it easier to reach and decreasing the necessary range of motion.
The trap bar deadlift is a great option for beginners as it is easier to execute with the correct form and puts the least strain on your spine and requires the least mobility. You can always use trap bar deadlifts to work on your form and then work your way up to the conventional deadlifts and sumo deadlifts.
If the main goal of incorporating deadlifts into your workout routine is to improve your athleticism and power, then we highly recommend opting for trap bar deadlifts.
The Barbell Jack
An important aspect of your workout routine is to ensure that you are taking care of your body and back when setting up your equipment. If you are expelling energy getting heavy weight plates onto your bar, you won’t have as much energy for the reps themselves. Our Barbell Jack is a great option to use as a Deadlift Jack, to prop up your bar like a car jack so you can easily and safely slide on your weights without struggling to hold the bar in the correct place. Our Deadlift Jack is made for everyone from new gym goers, seasoned professionals, men, and women and at home workouts.
We’d love to hear about your experiences using the Barbell Jack for your workouts, feel free to follow us on Instagram at @thebarbelljack and tag us in your workout photos and videos. Stay tuned for more blog posts and comment below any topics you’d like us to cover.