Ranking Deadlift Variations For Muscle Growth
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- Опубліковано 5 лют 2025
- Real Doctor, Dr. Pak, ranks the best deadlifts for muscle growth.
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About the channel:
I am Pak, a scientist, a coach but most importantly, a lifter.
I did my PhD on "the minimum effective dose for strength" and currently, as part of the Applied Muscle Development Lab (NYC), my research focuses on strength and muscle growth. As a coach I work with individuals of all professional and sporting backgrounds, from elite strength athletes to busy professionals looking to get stronger and improve their body composition.
As a lifter, there's not much more to say than "I lift and enjoy training hard". Citations for the "I lift" part can be provided upon request.
This channel is essentially me rambling on about all things lifting, including the odd "hot take" here and there with the aim of helping other fellow lifters as well as inspiring non-lifters to lift.
I appreciate the fact that Dr. Pak occupies a unique space in UA-cam fitness. He’s a “science based” lifter, but at the same time, he acknowledges the importance of horsing some weights around
Yeah I'm all about being scientific and understanding what works and is backed by evidence but I also want to lift heavy and enjoy that feeling of actually lifting, that primal feeling. I dont care how far from the most optimal deadlifts and standing barbell OHP are, I'll never put them away, they're just too core to what I consider "lifting" to mean to me. Same goes for pendlay rows or some kind of barbell row, I'll do some chest supported T bar rows once in a while but I'd never make that my primary rowing variation.
@@thesorrow312couldn't agree more, particularly about ohp and dl. Enjoyment trumps science based optimal lifting all day
Adherence is priority and fun makes you stick to it - do it for decades and it'll be worth doing variations that are "pretty good" over "perfect" every few mesocycles as long as we know enough to keep our eyes on the balls.
That's what she said
As a man approaching 50 the trap bar is definitely my go to for maintaining strength. A tier for sure
Define strength; I’m guessing it has nothing to do with any of the strength that would allow you to sprint (which I’m guessing you can’t perform.)
@@ericmalitzno one says “maintaining strength” and implies it has anything to do with running
@@briannguyen2992youre speaking to a gay man
@@ericmalitz What neighborhood are you in that you need to sprint?
psa: doing ANY of these instead of NONE of these is a REALLY, REALLY, REALLY GOOD IDEA
It’s a better idea to do other, full range exercises.
@@ericmalitz ok and?
Dr. Pak is the chosen one to bring the bro lifters and the science based pencil neck geeks together
As someone who trains at home without a squat rack, I often do clean or snatch deadlifts. They're good quad builders and easier to recover from due to less weight used or needed. I couple this with stiff-leg variations. The caveat... They are more demanding in terms of technique and mobility --- both of which can be acquired over time.
Yeah, snatch DL with a pair of straps ar GOAT
How to tell someone's never done a zercher deadlift:
They say you're limited by elbow flexor strength
I like Dr. Pak because he is science based but also 30% bodyfat heavy cream milk carton build 💪
We really needed a vid like this 👍
ERIC needs to take a look at this
He's gonna spit his dummy at zercher being e tier - holly buckets
@@50_Pencethat is such a pencilneck take tho. ROM for hammies and erectors is crazy with zerchers
you can actually blast zercher deadlifts if you're tough about it, i love it for hypertrophy. I never find my elbows or carry strength to be a limiting factor. My posterior chain gets such a stimulus with less weight compared to an RDL
Conventional deadlifts have improved my lower back significantly and it doesnt hurt me anymore, highly recommended
“Doesn’t hurt me anymore”…”improved my low back”
Make up your mind.
@ericmalitz I didn't mean improve as in muscle growth, I mean I feel it's stronger now
Snatch grip deficit deadlift, deficit regular deadlift, romanian deadlift S tiar. Sumo deadlift i love it, i could pull over 4bw but not so good for hypertrophy, D tiar.
Damn really? 4x bw is amazing dude, I'm hoping I'll get 3x before I start fading into dust. Well done
@rockyevans1584 strong at deadlift not so strong at presses.
My favorite deadlift is when I deadass lift more than you every day
Please do a video on snatch grip deadlifts. They seem op because you start with quads below parallel and therefore get quad growth, and you also get deadlift like posterior chain growth, and finally you get better upper back development because of the wide grip. It’s super time efficient because you combine quad and posterior chain in one exercise. If you’re hitting each muscle twice a week, it’s great secondary day lift because you can do it for quads and posterior chain saving time. I’d like to hear your thoughts please 🙏
Jefferson deadlift where with the last rep you hold the top position, make eye contact with the closest person, let out a primal scream and start hip thrusting is GOATed.
I had to stick to the dumbbell suitcase deadlift and dumbbell rdl”s during Covid, I still do dumbbell RDLs but times were tough when I had to do the suitcase version lol
Very wholesome editing it healed me
Hey dr pak. Put up the entire list at the end och these kinds of videos
I do really like higher rep RDL's for building my deadlift. As somebody more on the short arms/legs side, skipping the very beginning of the deadlift is useful for getting in extra volume (and I'm doing plenty of squats to help with strength off the floor anyway).
This dude is at the forefront of Science but respects that sometimes the gym is about being a beast.
A heavy stiff legged conventional deadlift (jp style) is to me the perfect balance between muscle growth and moving some weight because i like it
8:33 Did you just tell Kyriakos Grizzly to stop lifting?
I do low handle trap as a main because I find the legs working in concert with the lower back more efficient relative to the kind of activities I would otherwise be doing, e.g Baseball Pitching. I then also supplement with RDL's and and get what I need elsewhere from non-deadlift exercises.
Unfortunately you didn't cover the snatch deadlift or wide grip deadlift: This thing put your posterior chain on a greater stretch and stimulus much more the upper back and lats. The weak link then becomes the grip, but with a pair of straps you are putting huuuuge amount of tension on your entire posterior chain without loading so much as the conventional DL.
Dope review of the deadlift variations
Sumo deadlifts make my glutes explode. They are goated for glute hypertrophy, in my opinion.
SOTC 2024 Come on Dr. Pak!
Yet another video without Jefferson curls 😞Although, the name was pronounced this time, so that's something. Those provide provide more emphasis on the erectors, including overload in stretch, so super-cool for erector hypertrophy and also for developing lower back strength if that's the weak link in regular variations. Still a mystery, why Jefferson curls do not make it to these lists, including erectors-specific one.
Probably because they're "controversial" and have a dangerous vibe, warranted or not, like everything surrounding the low back lol.
@@Nick-kf3io Might be the case, but I feel like other "controversial" exercises are still getting at least some attention - say, upright rows, or DLs with rounded back or what have you. I suppose it might be the case that Jefferson curls require a level of mobility that is not usually present in decently sized bodybuilders. Still, say, reverse nordic curls are probably even more so challenging, but are mentioned from time to time 🤷
I think the cues for a jefferson curl are just difficult. rdl and sldl are obvious, and even a proficient j curl looks a lot like an sldl with any athletic concentric. because of the ease to accidentally revert to rdl or sldl from intraset fatigue, there is a potential injury risk of extremely inconsistent load to the lower back while extending versus the hamstrings.
still, I love a deficit j curl, and I love doing basically all of the red flags of a deadlift with weights people think are already risky. bar away from the body, purposeful rounding of the lower back, folding with the weight, keeping the arms away... just all the worst ways to deadlift... j curl.
Jefferson Deadlift has one advantage - the path of the bar is exactly vertical. Which means if you only have access to a Smith machine - this is the variation for you (Planet Fitness members take note).
Also into watches! Noticed your watch for a while - is that an all black Rolie GMT?
I took a sleeping pill (Zolpidem; it's Ambien in USA) and I wondered whether these Christmas/Santa visualizations are real or just a product of my oneiric hallucinations... Nevertheless, good vid - as always.
Conventional deadlift is goated, definitely the best
SUMO DEADLIFT IS A GREAT ADDUCTOR BUILDER def a B tier adductors ad a lot of size from the front
Jefferson curl ??
Animation game is crazy
Skip to 1:50
I fcking love deadlifting, all my upper body exercises are stretch focused.
But for legs? DL and Squats all the way
Should've rated Jefferson curls 😢
Greg nuckols not gonna like this 😂
Zercher and other round back deadlifts underrated
oh yeah, true hey? flexion deadlifting is kinda the new meta right now over at RP Strength HQ from what i've seen tbh
So many absolutely massive units doing rack pulls. Whatever value that has.
No hack lift? Maybe cuz absolutely no one does them 😮
Nico and Pak would be class
Kettlebells might be even better for single leg RDL's than dumbbells.
often limits the range more, and likelier to need lifting straps due to the width and lack of good texture on most kettlebells. easily fixed, but I wouldn't say better, especially as the weight increments tend to be greater but the total weight tends to cap earlier. they're another option
Gotta hit them sumo deficits. Glute killer
I’ver even heard of a zercher deadlift. Looks painful
even if the bar stays in the elbow crease these are painful at any real amount of weight. there are pads for them, and they're great for the greatly increased range of motion, but positioning and discomfort... I'd use lifting straps and a deficit.
Great
💪💪💪
RDL is not a deadlift.
Sumo = F
This guy is a Renaissance periodization wannabe.