Top 8 Best Deadlift Variations! Sumo, Jefferson, Romanian, Deficit ...
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- Опубліковано 4 лют 2025
- Here are my top 8 favorite deadlifts! We will take a look at each one and discuss the differences and how to perform them.
Top 8 deadlift variations consist of:
Conventional Barbell Deadlift
Snatch Grip Deadlift
Sumo Deadlift
Romanian Deadlift
Stiff Legged Deadlift
Hack Lift
Jefferson Deadlift
Please leave your comments below and let us know which deadlift is your favorite.
Make sure to subscribe to the channel and visit us at www.CarnivoreStrength.com
IG: @BrianSchmitt360Fit
Thank you for this! I couldnt figure out the diffrence between romanian and stiff, but you side by side video cleared it out.
I like how you keep it short straight to the point , good work man
Yeah too many have long, padded out vids for just one lift.
Another key difference between. RDL and SLDL is the former doesn't touch the ground, the latter does
Best deadlift differentiation video on internet. Period.
YOU TEACH DEADLIFT FORM WITH A HYPEREXTENDED NECK WTF
I liked this video. I would have liked to know specifically the target muscles for some of them variations. Thanks for the video.
stiff legged deadlift doesn't seems right, especially for those with lower back issues
+Danijel Dolenec I get this question alot actually. The stiff legged dead lift does in controlled spinal flexion vs. The spinal neutrality of the romanian. Bottom line if the movement feels uncomfortable or difficult to perform then don't do that exercise.
A good personal trainer adapts an exercise, instead of "ban it" ;). In the stiff leg you've got a rounded back, that's dangerous, you have to keep your back straight, ALWAYS. Also, stiff leg doesn't mean hyperextension, you can (and should) bend your legs a little bit, and stop when you can't keep a back straight because of hams flexibility. Also, everybody noticed it already but careful with your neck, it's hyperextended in every variation, puts a lot of pressure in your neck vertebras. Have a great day!
bad form for Stiff Legged, could cause serious lower back injuries
+M.A. that's the correct form. Back is supposed to be flexed but controlled. Low weight is recommended. You might be thinking of the Semi Stiff Legged Deadlift that utilizes a flat back. Extreme caution is recommended when performing the SDL as it is focusing on your back extensors/ erector spinae. Where the SSDL you maintain the flat back. Hope this clears up any confusion on form.
Thanks. I would still stay away from it. too risky. Does this give me sth that no other exercise does?
+M.A. I agree that this one isn't 100% necessary but it does have its place. The RDL and SSDL focus on more the Hamstrings and Glutes, where the SDL helps to strengthen the Back Extensors... so if done carefully and catiously these low back muscles will be stronger and less prone to injury in the future. If there is a history of back injuries or if you have a herniated disc I definitely do not recommend it.
SLDL is an off the deck movement not starting at top ... you're RDL is right your SLDL is just an RDL with stiffer legs .. there should be no round ... the movements are SLDL to build top end power by removing leg drive, RDL to work upper and lower back in the hang or to stretch the hamstrings with lower weight, by using the stretch reflex .. the only ever exception on SLDL is in iawa/usawa competition lifting on SLDL where the knees are locked all the way in the rules so you may get some tiny back round but the training phase should be as stated knee slightly bent back locked and just close in adjust technique... if you've got a big round SLDL in comp is not an ideal lift ... but as stated SLDL is from a dead stop from the floor ... RDL is a stretch reflex movement from top (in fact it's not really a deadlift at all technically)
Bad form of dead lift? The name days it, stiff leg.... if you have back injuries than don't do it...but this video shows the correct form.
Hey man... shoving and struggling those 45s on is part of my warmup! Lol Great vid.
+Hulk Trash haha nice! And thanks Hulk!
I'm at 380 max for Jefferson, 360 Hack, 350 Sumo, 335 Conventional and 320 Stiff-Leg.
Is the difference really that big? I'm at 352 conventional (160 kg) now and that's the heaviest weight I've deadlifted in any way.
Great and informative video. Keep it going.
Thank you!
Thank you👍
7:10 STIFF LEGGED DEADLIFT
( p/isquio, barra separada del centro de gravedad )
Awesome video, definitely adding couple of these to my new program!!
Geez so many “experts” in the comments. I thought your video was very helpful. Mahalo 🤙🏾
Hack lift is not easy on the knees. Can't go as heavy so it would make a better finisher in a leg workout. I suppose that's why it is last on the list. With the Romanian DL I don't really feel it in the hamstrings so I choose an alternative such as leg curls or glute-ham raise. One of the best deadlifts missed here is the Trap-Hex bar. I remember the difference between Stiff-legged and Romanian DL, the clue should be in the name (stiff legged = straight legged) and i tend to connect Romanians with Good mornings. Same action, bar in different place and different focus ie; lower back. IMO posterior chain, lower back, glutes and hams are important too. The Deadlift and any of its variations work that area well.
Stiff leg form could injure your lower back?
His deadlift is just a modified squat. Proper deadlift starts with hinging at the hips followed by leg and further hip hinge until top of the movement.
Deadlifts. Every single day of the week. Say that again but slower this time.
Thanks
Your tips and the info about deadlifting is awesome! Really helped a lot man! Thanks!
dude, straight up awesome video. thank you
+Sean Gumm no thank you for the support!!
What is the best one to do very havy lifts so the variation were you can lift the most
Romanian deadlift is my favorite!
You should try to keep Tight your lower back all the time....And in the time of Jefferson Squat your knee should be more wider.....
Good tip to throw on more plates with rolling it on a small plate
Nice vid I prefer standard regular old conventional dead lift and I also love doing sumo
Huge help! Thanks!
Squatting the deadlift
I like the trick for putting on the weights easier tho
The hack lift = barbell hack squat
Jefferson deadlift = Jefferson squat
Stiff legged Deadlift = a poorly formed Romanian deadlift.
Sumo = easy version, wide stance
Conventional = normal standard
Snatch grip = conventional with wider grip.
Deficit = advanced conventional. Elevated feet.
I have found only your video for variations in deadlift movements, thank you.
Me too! Why's everyone busting this guy's balls? So many deadlift professionals looking up various deadlifts. SMH
Deadlift
Snatch grip deadlift
Deficit deadlift
Sumo deadlift
Stiff leg deadlift
Romanian deadlift
Hack lift
Jefferson deadlift
This helped alot
The Snatch Grip Deadlift is the King
Thanks 🙂
A lot of deadlift elitist in the comments section 😂 I have one question you said what all the deadlifts work more than the others but didn't talk about what the Romanian, stiff legged and Jefferson focuses on more than the others?
Question. I basically do sumo but my legs aren’t as far but aren’t close like conventional it’s like a mid range. Is that ok? Or should I just go full sumo
That's called frog stance deadlift
what if the bar scraps your shins
Don't listen to the guy above me. The problem is that your shoulders are in front of the bar, you should let yourself fall back a little. Alan Thrall has a vídeo where he talks about this.
Sumo grip seems kinda close it should shoulder width apart.
Hex Bar Deadlift.
Is sumo or traditional bad for someone with lower back vertebrae problems bc I want to build leg strength
Sumo is easier on the back than a traditional deadlift and places more tension on the legs.
my like for the tip @ the 2:05
What s the Best for gluteus?
Sumo it recruits more glutes with that wider stance
*Dude the flag is backwards the stars should be on the left!!!*
+God :-O o snap! No way I didn't even notice. Good eye God!
I was just going to say that. Very observant on your flag etiquette.
God :-O i just searched eeuu flag and is exactly like he has? i dont understand 🇺🇸 , whats wrong?
Great video sweetie!!!
You forgot the landmine deadlifts
stiff legged hurt your back like no other
+James Maring ya.... I prefer Romanian over stiff legged
it is because you are doing it wrong like this video does. Don;t listen to this video, it is awful.
+Eric Roman if your lower back is rounding on stiff leg, add a slight bend in your legs so that doesn't happen. Also don't look up while deadlifting. That's just retarded.
here's an example of the bend you could use for sldls ua-cam.com/video/ZtJ4k7_Ts_k/v-deo.html
Is 13 too young to do deadlifts I'm saving up for a hex bar, is it possible to do sumo deadlifts with a hexbar?
+The Chemistry Kid I don't see what the problem is to start learning proper technique and Form on the deadlift at 13. I wouldn't go maxing out by any means. I'm pretty sure k starting deadlifting around 15. Also Sumo deadlift shouldn't be possible with a hex/trap bar. The stance is too wide.
Brian Schmitt ok thanks
The Chemistry Kid just get a classic barbell brah. you can use it for everything. hex bar is very limited in what u can use it for
Mat c I have a bowflex revolution, I use that for everything, the only things I can't do with it are squats, declined bench, and deadlift, other than them I can do everything, but I don't have a power rack to do squats, so squatting will be hard to do.
I do deadlift on leg days....not on back days.
Yo that’s a cool trick Ima do that now instead of looking like a idiot aha
Your first reps are bad. You start your butt off too low. Its not a squat. You will notice on remaining reps your butt is higher...better. Work on that initial rep.
I do the deficit deadlift and it takes like 30% off my max. I don't know why it's so hard for me. I'm guessing I'm bad at pulling from the bottom.
Very late reply. A deficit deadlift requires you to use far much more of your lower back for the initial part of the lift. It's also why sumo deadlifts are somewhat easier than a regular deadlift, since your legs are wider apart, your are closer to the bar and back position can start higher up.
When I saw him pull sumo I cringed
Dnt make noise while doing excercise.
There is no proper hip hinge, his form is almost like a squat, and while the weight is going towards gravity cervical will be straight, chin will be down...
Looks like the first one is a more of a squat.not doing proper hinge.
Carnivore strength? What's all these got to do with death animals?
When I deadlift heavy (5-8 reps) my shoulders roll forward, is this bad or ok? I use a lifting belt so I don't bend my lower back
The belt is not going to stop your lower back from banding :)
Nikola Spajic its for inner abdominal pressure
Well my back doesn't bend from that, but my shoulders roll forward, so is this ok?
The Chemistry Nerd they should be back, helps with overall posture if you cannot keep them back try lowering the weight
But then I don't make any gains
🤗👌
Question, all these dead lift variations i could do it like a routine in one day training program? Or is better one variation per day?
Titan Gear no need to do all of them. Try them and do the ones that you like and work with you
Where is The frog sumo?
I think the form made me throw up
I lift to death 😂😂
Your snatch grip deadlift is nowhere near where it should be in terms of grip width 😂😂😂
Carnivore strength? What does this got to do with death animals? And your states falling down😎
i am sorry, that is not a stiff legged deadlift. Please, familiar with the movement before making the video. plus, your form on jefferson deadlift is awful.
+Jade Konnis how so
Is this a video for deaf people with signlanguage or did he just fail to do the right gestures that support his claims? little irritating...
+Til Möhnen please elaborate
Hi Brian,
dont get me wrong i loved the content and i was just refering to the beginning of the video with my criticism. In my opinion gestures should be used to emphasize the key words of sentences whereas you allmost emphasized each syllable. This overuse of bodylanguage reduces its effect.
I observed this kind of behaviour particularly in bodybuilders or in general people with an awesome physique so i asked my self if there might be a reason for that. My conclusion was that people with a body worth showing tend to misuse their bodylanguage to direct the audiences focus towards it and less as a supporting element for what they actually say.
But thats just a minor issue anyway... I dont even remember what led me to write the comment in the first place...
PS: I tried out the deficit Deadlift and it was great. Its incredible how this tiny increas of range of motion can make it so different. My lower back is still sore :D
Surprise2
This man is using a semi snatch grip on his conventional, hyperextending his neck, his stance is far too wide for his lankier build, on sumo deadlift his arms are in far past perpendicular to the floor, his shoulder blades are retracted which he reensures at the top by shrugging unnecessarily
nutt crusher 😂😂😂😂😂😂😂
What's up? Oh not much. I was thinking about making some lunch.
You?
Omg spider in the corner.lets just all find something to complain about. Smf
Looks like you need to lose a bit of weight there compadre
You ae squatting your deadlift! What are you doing?? Why doe you keep looking forward? Its not WEIGHTlifting. This was terrible to watch.
Terrible video! Whats the point in showing the variations without explaining the muscle they target? Wasted time here.
Wrong
Wtf
wtf
You talk way too much ... just get to it and talk later lol
Questionable technique
and im watching this in 2021 :)