What is The BEST Type of Deadlift? (CHOOSE WISELY!)
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- Опубліковано 20 лип 2024
- The deadlift can be argued as the single best exercise for strengthening and developing the posterior chain. And although the conventional deadlift is typically what pops into most people’s minds when they think of the deadlift, it’s important to note that there are other variations that exist; such as the sumo deadlift and the trap bar deadlift. These alternatives not only slightly vary in the muscles they work and the training adaptations they elicit, but may actually be the better option for you based on your specific anthropometry, history of injury, and mobility restrictions.
So how do you know which one is best for you? Well, let’s take a quick look at each type of deadlift.
The conventional deadlift, which is the most popular option, is characterized by a narrow foot stance with the hands placed just outside of the knees. This causes the conventional deadlift form to have a more horizontal trunk angle during the setup than the other forms of the deadlift. This also means that this deadlift will involve the greatest lower back demands and will work the lower back muscles to the greatest degree. While also having the greatest mobility requirements. If you’ve had previous lower back injuries, then the conventional deadlift may not be best for you.
The sumo deadlift, a popular alternative, is characterized by a wider foot stance with the hands placed inside the knees at about shoulder-width apart. This causes the sumo deadlift to have a more vertical trunk angle and resembling more of a squat movement than the other forms of the deadlift do. As for whether you should do the sumo deadlift vs conventional, it can be a good option since the upright angle of the setup decreases the stress placed on the lower back. It does however limit the range of motion (which can be argued as less effective for hypertrophy) while working the quadriceps more. If you struggle with conventional or would like the added emphasis on the quads, then the sumo would be the best option for you.
The trap bar deadlift, or hex bar deadlift uses a different type of bar such that you grip the bar at your sides rather than in front of you. As a result, the trunk angle is slightly more vertical than the conventional deadlift but more horizontal than the sumo deadlift. The main benefit of the trap bar deadlift vs straight bar vs sumo deadlift, is that there is the least demand on the lower back. This is because the grip handles are at your sides. In addition, this type of deadlift is the best for athletes seeking to improve their explosive performance, power output, and force production. So if you’ve had past lower back issues or want to improve your athleticism, this is the deadlift for you.
Just keep in mind that there’s not one version that’s best for everyone. Instead, it’s vital that you choose the right variations based on your specific goals and what best suits your body and your history of injury.
And if you’re looking for an all-in-one evidence-based program that does exactly that, such that you can see the fastest results possible but in a safe and detailed manner, then take the starting point quiz below to determine what program is best for you:
builtwithscience.com/bws-free...
LINK TO WRITTEN ARTICLE:
builtwithscience.com/types-of...
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Higher quadriceps activation for sumo deadlift & trap bar deadlift:
www.ncbi.nlm.nih.gov/pubmed/1... www.ncbi.nlm.nih.gov/pubmed/2...
Spinal extension demands higher for conventional deadlift:
www.ncbi.nlm.nih.gov/pubmed/1...
Greater ROM for conventional deadlift:
www.ncbi.nlm.nih.gov/pubmed/1...
Trap bar deadlift best for athleticism:
www.researchgate.net/publicat...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
What’s your favourite type of deadlift? Comment below👇 ! P.S. - workout B will be up next week! Thank you for all your patience & don’t forget to give me a follow on IG to stay updated ((instagram.com/jeremyethier/ ). Cheers!
Jeremy Ethier thank you so much for covering this topic. I’m tall and had a lower back injury years ago, With that being said I Stay away from deadlifts but I know how important they are. You’ve helped me so much with this video thank you so much and I can’t wait to get back out there
Sumo.
Conventional. My goal right now is primarily hypertrophy, and I want to ensure my lower back is getting the work it needs. I start my Lower day with high-bar squats (and deadlift after), so my quads already are getting some good work in.
Conventional because lower back activation and I'm already doing enough quad work. Also mobility isn't a problem for me.
RDL'S as you can really pump your butt and back, it just feels steadier and safer
Choose your class wisely. Rouge, Warrior or Mage
😂
Sub to my channel lmao
'Maple Story'?
Which is warrior? Which is rouge?
Long Nguyen if you have experience with rpg games, you’d know. It won’t be funny if jokes are explained
Dude,
I can't thank you enough, u paid attention to my comment. And made this video. I can't believe that.
Thank you so much for that.
You're always welcome
Oh shit wrong account
Thanks for asking him. I had the same Q.
@@T1Slam Who u?
@@Zetsuke4 hey its me, guy from the video, Jeff...rey, yes, Jeffrey. How is it going?
Heck yes, to Trapbar deadlift! When I did football in highschool this is the only deadlift they had us do for our program because it is more of an athletic movement. Plus it feels so much better on my lower back while still strengthening it.
Did you still do back squats?
Jan Jhan it depends on the school but mostly front squat
IAM_NOT TOP_COMMENT are dumbbell squats any good?
And it’s much easier to teach high school kids
@@similargoals5084 yes we did back squats
I’ve been doing conventional deadlift under a strength coaches supervision, and my back has been getting super strong. My bench has gone up 80lbs, squats gone up 105lbs and deadlifts exploded 145-150lbs in 27 weeks of training. I’m competing in my first meet
Cool
What about rona?
Arthur De Los Santos they canceled it :/
@@bruatou oh dang.
How much sets/reps?
My week routine: 2 hexbar, 2 conventional deadlift, 1 sumo deadlift. They made me stronger, more athletic and bigger. It's fantastic how this 3 exercises had changed my pain caused by an hard scoliosis
It's also important to note that when doing sumo you don't have to spread your legs out INSANELY far. Your feet just have to be pointed outward. You can sumo pretty much any leg distance just whatever feels comfortable and makes sense for you. Once you know this you'll probably love sumo.
I’ve found transitioning to sumo has taken a lot of strain off my lower back. Good tips
@@AshenTarnished To also note when doing sumo you don't have to spread your legs out insanely far from each other. You just have to make sure your feet are pointed outwards along with your hands being closer together on the bar. It's just a different variation. If your legs aren't that far apart it actually accomplishes just about the same range of motion.
Omar Al shalaan yeah it does. I tried it but it’s just not for me. I’ve been DL conventional so long that the form just feels unnatural to me. With that said I am getting older so risking a back injury is not something I look forward to at my age (33 yrs) so I switched to trap bar DL’s just to be safe, now the problem is finding a bar with sleeves long enough for any actual weight lol I work out at 5:00 am before work and I have to use bumpers and a deadlift platform to not wake up the kids and the wife.
I can’t feel any activation from sumo.
@@cam553 put heavier weights
@@cam553 yeah, go heavier? you're lifting from the bottom with tons of "squat" strength
Had me at 3secs bro. I thought your vids were already great, but here they are getting even better!!
I absolutely love that the intro is short. Always a plus for me.
Bro???
I incorporate both conventional and sumo deadlift in my workout. On back day I do conventional and on leg day sumo deadlift.
yes to this (Y)
Smart.
This is it chief
That's a smart idea.
keep in mind the lower back is the slowest muscle to repair its self. so be careful how hard and often you are hitting it.
Such a useful video!!! I've always struggled with the conventional deadlift, since I am not the most flexible individual and am above the average height, this resulted in me often having a slightly rounded back when performing this exercise. Thanks to you I have realised that the trap bar deadlift is my best bet and the best way for a relative beginner to get into the deadlift. Honestly you're a legend mate!
Trap bar deadlifts can also be done with the lower handles, or at a negative to get much of the same ROM as conventional. I feel like many of the negatives you point out on the trap bar deadlift are easily adjusted for.
Exactly 👍👍
By far my favourite UA-cam channel!! Always so informative Jeremy, thank you!
Great session Jeremy!
I’m a big fan of the trap bar DL.
You just clarified why for me.
Thanks bro!
Thank you for giving quality content.
Woahhh! Just found your channel and I love how you bring journal articles and show legit visuals. Makes it easy for people like me who are starting to lift! Thank you! 💪🏼
This is the best deadlift video I've seen so far. You answered all the questions I've had in this one video. First time I've seen your material and will be searching for more. Excellent presentation!
Finally, this video just might’ve solved my issue with deadlifts. My lower back thanks you Jeremy. 🙏🏾
Thanks, Jer! I have been suffering from lower back issues for a few months now and I'm always a little scared to do the deadlift. Good to know that there are alternatives to the conventional deadlift!
This is an excellent video, exactly what I was looking for. I have changed from the conventional deadlift to the trap bar deadlift. It just felt better with less stress on the lower back and your video explains the how and why very well. Thank you, Jeremy.
Very thorough, clear and helpful - thank you! I’m glad I found it. I know you couldn’t cover all of the DL variations, but the snatch grip DL provides lots of benefits too. Your insight on that movement would be much appreciated.
Thank you so much for making this video! Deadlifts have been my most researched and practiced lift since I started at the gym last year. I've stuck with the trap bar deadlift since the beginning because my lower back would hurt from conventional. For anyone else watching or reading, it must be noted that you will also be able to lift more weight with Trap Bar DL's than conventional and that it does help your squats a lot!
I’m in my late 30’s with nagging back and knee injuries. I just started trying to deadlift and have found it very difficult to maintain proper form due to a weak lower back and tight hips. I’ve found the trap bar lift to be much more comfortable although I’m still dropping my rear end too much (I think). Thanks for the explanation on the differences and demonstrating proper form.
Great Video as always, I just started your Full Body A & B Routine this week. I plateaued and needed a rejuvenation and FB is definitely the way to go at this point in my training, the trap bar is works best for deadlifts for me. Keep up the great work for us nattys out here!
Amazing information bro, I'm actually really thankful to have found this channel. I'm learning new stuff every vid. Thanks!!!
Thanks! I'm 191cm or 6'2 " tall, and i am new to this. I have tried the normal deadlift a few times, but it felt very awkward. I got help with my form, but it still felt bad. I saw someone use the trapbar, and tryed it myself. It felt a lot better. I'm gonna use it for a couple of months to make my lower back stronger and then try the conventional again. Thanks for your videos and your in depth explanations. Keep it up!
Jeremy, you're such an inspiration man I love your videos, keep up the great work man
He’s sexy af omg I love his body
@@ChameleonSoul Easy tiger! THAT'S MY WIFE!! >:"(
Perfect timing for this video! I’ve been struggling with my conventional deadlift form. What I’m struggling with the most though, is the SQUATS! BY FAR! Even after watching your videos. I tend to press from the front of my feet. I’m using plates under toes now and last workout I even added a seat. Another individual told me to practice front squats.
One of the best fitness videos I have ever seen, so much information and great graphics, thank you.
Your videos have really increased in quality. Really appreciate the effort you put into editing.
Such a nice professional intro!!! 👍🏻
Sumo is more suitable to me at present
Perfect thank you for all the videos you do! They are concise and very informative ☺️
Awesome explanation and clearer understanding between the dichotomy of each deadlift. thank you.
Looks like im going to do trap deadlifts while listening to some trap music.
I guess you could listen to dub STEP on the STEP machine
STAIRWAY to heaven on stair master
And bell chimes on the kettlebell
You can watch some trap adult anime while you're at it
Hahahaja
you could also do trap bar deadlifts while listening to trap whilst IN the traphouse
Wow your editing skills are improving drastically (not that it was bad before). Keep up the good work mane!
The new look for the videos is amazing. Looks much more polished and sooo professional. Great work
Very helpful, thanks. Considering development and incorporating a rotational regiment of all three into my training now. I was bias to simply conventional but this was helpful in giving me a clear view that each can hold benefit to programs.
I get lower back pain when ever i lift heavy. I realised it's coming from weak glutes. I prefer sumo deadlift .
Nice video. Jeremy where's the pt 2 of the full body workout
When assessing a fellow trainer's level, I always look at their technique. Yours is perfect. Great control, tempo, range of motion and breathing. Keep up the good work.
You have some of the highest quality fitness content on UA-cam. Plus, you say "based on" versus "based off of," the former of which is becoming rarer and rarer. Thank you sir
Great video and just what I needed. Being 6’5”, conventional deadlifts were always difficult for me. Time to switch it up.
What do you use currently? I’m 6’2 and can’t do conventional properly
@@Alfred_SRT I stick with the trapbar. Also I do Romanian deadlifts when I want to focus more on my hamstrings.
im about 5'11 and ive been doing mostly conventional for years. This put alot of strain on my lower back. I'm now not lifting any weights for atleast a month because I want to recover 100 percent. My main goal is to dunk so once i get back in the gym Ill give the trap bar a shot! thank you so much
Okay so I’ve heard that for jumping higher and sprinting faster the quarter squats are the way to go!
for higher jumps i recommend the conventional deadlift but you have to jump on the way up. Dont put too much wait tho, just enough weight where you can jump at least 3-4 inches off the floor with it
Very well put together video, thank you very much 👍🏾
On the beginner shred right now; 2 months and a week in, 17 pounds down.
Went from benching 85 for reps to now 135 for reps.
Can’t thank him enough! Got a couple kids from school now on this program and they all come to me!
Once again, thanks
I love using the trap bar so really happy that studies have shown this to be a highly affective option. I find it difficult to push as hard with the conventional deadlift because it puts a lot of strain on my lower back! Great videos! I’ve subscribed 😀
2:52 I was 2 days old when that study was written down. Good times...
Oh yeah nahui
What a video brother! This is so true. I'm 1,94cm and I find way more easy to deadlift on the trap bad. Never tried the sumo stance, but I will.
Thanks for the quality videos Jeremy!
Without a doubt your videos are the most informative and straight to the point on UA-cam. Keep up the great content. Also wanted to ask about front squats and what's your opinion on them I want to incorporate them into my workout but I'm still unsure on hand positioning and how to correctly do them.
25+ years lifting experience and so my recommendation to all you young bucks is this - if you arent going to compete in a lifting comp that requires conventional deadlifting (CD) then just stick to trap bar deadlifts and save your low back some wear, tear and strains over the years. If I could go back to the beginning i would never conventional deadlift as it has caused me some back issues over the years and like I said if you arent competing then you honestly dont NEED to CD and can just stick to the trap bar and still get about 85% of the "gains" of the CD and have a much much lower injury risk over the lifetime of lifting. Less injuries means you can train more often and have to take less time off to recoop/rehab etc so overall maybe you gain just as much if not more doing trap bar vs CD. I generally just trap bar deadlift now and add in a little more hip, glute and ham accessory work to "make up" for that "missing" 15%.
edit: just wanted to also add in I dont like touch and go reps (like you see Klay Thompson do in the video) with deadlifts either as then its not really a dead lift its a bounce lift in that case and that can increase your risk of low back injury as well. So I might do touch and go for warmup easy weights like 135/225 but after that I prefer to pull and use less eccentric time and just fast control it back to the floor and then reset and pull again and repeat for desired amount of reps. This way each rep is a complete dead pull from the floor and no bounce off the floor. I think touch and go reps with any bounce under load is probably what ends up causing a lot of deadlifting injuries (no matter if you do sumo, CD or trap bar) as your form can start to slip and rounding of the back can occur etc but its less likely if you reset completely and get into a good set up from a dead lift from the floor each time!
Thank you Jesus for sharing your experience.
Best advise adding onto the great video!
I am just a regular guy trying to keep a healthy body, try to look athletic and not into any competition (poor gene pool and lacking discipline) So I have been using Hipbelt squat (from Ironmind) and sumo deadlift (on light day) almost year round. Also done dumbbell deadlift (quite close to trap bar deadlift) from time to time.
I embraced the training philosophies learning from Stuart McRobert. Train safe and sane using good form on effective exercises goes a long way. Even body builders with the most winning titles of all time, Dexter Jackson also train safe, no egoistic lifting -> no injury -> can continue to train and compete.
Jesus, would you say touch and go is good for explosiveness if you play basketball? I'm thinking Klay was doing that since it mimics jumping which obviously b-ball players do a lot of. I agree with you on resetting. My trainer had me do that starting off to maintain great form and save lower back strain.
@@oaktownA no you'll get more explosiveness/power from not doing touch and go as you will not get any help from a bounce/momentum/stretch reflex help off the floor. instead you'll have to pull 100% using all your own muscles/power/strength with no momentum lifting from a dead stop off the floor. Save the stretch reflex/momentum athletic plyometric training when not under huge loads/weight and more like bodyweight or with a little bit of weight like a weighted vest.
@@jesusjones3014 ok thanks. I will try that next leg day when I go lighter with dumbbells.
I’ve noticed my posture has gotten a lot better doing conventional.
Such great quality production in your videos, and right to the points that we want to hear about.
I love your content. No nonsense approach and you are incredibly knowledgeable.
No need to watch the video to know that it's good, I just hit the like button immediately 👍
Part 2 of the full body workout isn’t even out yet but I still know that it’s going to replace my workout plan that I’m doing rn, because I know it’s going to be perfect
Twas on my recommendation yesterday, watched it ( never skipped or forwarded ), I listened well and its very L E G I T. Im working out now thanks to this dude.
This is a well done, direct approach to the deadlift. Thanks
Conventional desdlift had caused my back injury.. After recovered several weeks, now I am on the sumo desdlift, its really awesome.. No injury incurred. First started it sored at the buttock area hihi. Tq bro..
Because you had bad form
Can you do a video on how to warm up before a full body workout?
Just got gifted a trap bar for Christmas and really love it. Definitely takes the pressure off my back and is giving me confidence in learning good form. Thanks for the comparisons.
Awesome video, all of your videos are awesome, you give very detailed analysis of every single exercise, but I like this one because Deadlifts and Squats are my favorite exercises to do and bodyparts and you show how to do it well!
I’ve found that rounding my back as drastically as possible during the lift feels very good🤤🤤🤤🤤
Full body workout type B!
High quality content as usual. Thanks man and keep up th great work!
i love your videos because you actually give useful videos with evidence to heavily back it up keep up the good work 💯
Yes, thank you for providing scientific research to back up your claims! I use a wider stance for my squat, so sumo has always been so much more comfortable for me. It's good to know that the sumo variation is not "cheating" as some people might lead you to believe.
This man and his clean ass intros
Great topic and coverage! Thank you 🙏
Exactly what I was looking for! Thanks!
Great work brother. I personally use the trap bar deadlift as my favorite go to lift.
As I've gotten older and also complying a couple of unwanted accidents /injures throughout the years has left my lower back more prone to problems.
As such I have found the trap bar deadlift, reverse lunges with heavy dumb bells, goblet squats with a heavy dumb bell, back extensions and hip thrusts to be the foundations of my lower body training regimen.
I've never felt better and have never looked back since. I've had no reoccurring injuries.
This is coming from someone who has L3, L4, L5 and sacrum injuries over the years.
No squats, no conventional deadlifting and still staying strong as an OX.
Man I constantly suffer from lower spine pain. Is sumo deadlift good for me?
Same for me.
Reverse lunges, leg extension, leg curls, hip thrust, Bulgarian split squats.
I will try goblet squat also!
SQUAAAAAAAD 🔥
I personally prefer the hex DL 💪 Just works better for me 🤷♂️
Best video I've seen on this type of question as you have all three lifts showing at the same time. Thanks
Awesome video! Also looking forward to try out your workout plan B and women's program when they are ready, thanks for all the hard work and please keep them coming!
Thanks for every time you helped me, I have one question, what is your thought on Keto diet for both fat and skinny fat people? :D
Thank you for your videos and effort you put in your videos...SOON 1M :D
@@AshenTarnished Thanks for response and yes in that time that I posted this comment to now I found out about Dr.Berg and I learned A LOT, he deserves waay more attention :D
Good luck on your goal :D
I'm not obese but I do have a lot of belly fat which makes me skinny fat and I've been doing IF and it's looking better already I do 19:5. I might try keto just for experience because I'm all about experiencing :D
Full body workout B please? I'm trying to start this program 🤗
Awesome production about a very important particular exercise Jeremy. Bravo man.
This helped out a lot! I want to be able to work on my quads and glutes without ruining my lower back and do better at my sprinting and coming out the blocks. Loved the vid
GREAT video as always! As someone who has really long legs, I started deadlifting sumo (525 max) but switched to conventional (505 max) after a couple of years, and finally landed on trap bar deadlifts (560 max) in my fifth year of lifting. I recommend all lifters to give time and real effort for all three of these incredible deadlifts. All that being said, I ultimately recommend the trap bar for all lifters who are not deadlifting for competition. Your lower back will thank you when you're 55.
I am a guy though, so I can't do spread_my_legs_"deadlift".
@@azureblueskies It does work your lower back, but with my anthropometry, I notice that it's a LOT less taxing on my lower back which leads me to believe that it's not as effective as a lower back exercise. Do some good mornings or hyperextensions to work your lower back before jumping into anything too serious. I would also recommend starting out with conventional deadlifts IF it's ideal for your anthropometry.
@@IhateCCP that's the most foolish thing I've ever heard, if you are being serious.
Trap bar deadlift > Conventional Deadlift
we spotted the pussy boys
Too bad my gym doesnt have one.
Hell naw.
Thanks for breaking this down for us. Very helpful and informative.
I made a comment about this a while back and here you've made the best video on the topic :) Love doing trap bar deadlifts!
Hey man, what shoes are you wearing? They are straight fire!
When is the Part B of the Full Body Workout coming?
"next week"
But next week was last week!
I'm unsubbing.
@@malachi3438 wtf bro give him the time he needs! I just wanted to know when...unsubbing won't change anything
thank you again - very cl;ear and easy to follow - excellent work Jeremy
Outstanding video, Much appreciated!
My lower back was getting injured doing the normal deadlift and now I have switched to a sumo deadlift. Good tips
form was probably off
@@cjr1001 Most likely 👍🏽
PogChamp is sumo considered the “safest” and easiest?
*The one that makes you deadlift*
Great vid man! I use the hex bar when deadlifting... After learning all I could about it, it just seemed the best for me! Feels really good too...
Wow your video just got better and better quality, thx a lot man 💪
Perfect 👌.. when is coming full body workout B plan ?? We are waiting 😊😊👌 thank you 😊
He said to to alternate exercises, that's all!
Just drop part b on full body
imma shooter yes B please
Yes B please
Give our Lord some time dude
imma shooter that’s what I’m trying to say!
Thank you so much, I have always suffered with DL and felt like other variations were cheating, so I just forced through my lower back discomfort... This helps a lot
Such a great video Jeremy, really loved the scientific based facts on how these exercises effect us.
Ive had ONE back injury, and ever since that, the conventional deadlift feels so uncomfortable, and this video made me feel better about switching to the sumo deadlift :)
Francisco Alcaraz I’ve twinged my back a couple of times doing deadlifts. Don’t feel confident doing them. Cause I’m tall aswell. But using that trap bar. I feel confident cause it looks like the weight is spread to the side of your body. So I think I’m gonna try that
How many times did we see Jeremy deadlift In this video
XD
This video was perfect for me, thanks super helpful and well presented
Wow, the production on your videos has really improved! keep it up can't wait until you drop a new one
What about Full Body Workout Plan B???
I only used to watch athlean x but now I've found Jeremy great vids good quality info science backed and demonstrations aswell can't get better than that.
Athlean X is terrible clickbait nonsense
i think this is the most informative video on dead lift ...and blv me..i have had my share of deadlift videos...hehhe
and i have had a long history of back pain..preventing me from doing dead lifts..after watching this i recently shifted to doing sumo and trap bar....and it worked just like magic...lesser stress on lower back meant lesser back pain..and now i can do dead lift with 120 lbs...
so thanks a lot.