Deadlift Variations for a Great Back End!

Calgary Personal Training

At Vagus Fitness the deadlift is one of our favourite posterior chain exercises! Here are some of the variations we teach our clients:

Sumo Deadlift

Step 1

Sumo Deadlift personal training calgary
Vagus Fitness Calgary Personal Training

Step 2

Video

 

The Sumo deadlift is a good deadlift to target your glutes and adductors (inner thigh).  It is a relatively safe deadlift as your range of motion is less and there is less stress on your erectors (back muscles). The Sumo deadlift is a much wider stance than conventional and your grip is inside your legs. Remember in all deadlifts to engage your lats (squeeze your armpits back) first and then strongly push straight up through your heels squeezing your backside all the way to a strong standing position.  Hip hinge and lower bar to starting position without losing the engagement of your lats.

 

Conventional Deadlift

Step 1

Deadlift personal training Calgary Vagus Fitness
Calgary Personal Training

Step 2

Personal Training Calgary
Calgary Personal Trainer

Video

This deadlift is the most common and the best for overall lower body strength, targeting glutes, hamstrings and quads. Start with a much narrower stance than the Sumo deadlift (about hip width apart), engage those lats and press firmly through the heels as you press all the way to a strong standing position and squeezing your glutes to the end. Use a strong hip hinge to lower the bar back to the floor without losing the engagement in your lats and not letting the bar drift away from the body.

Romanian Deadlift

Step 1

Romainian Deadlift Calgary Personal Training
Personal Training Calgary

Step 2

Personal trainer Caglary
Calgary Personal Trainer

Video

The Romanian Deadlift is unique as the movement begins from a standing position. Engage your lats and hip hinge with a straighter leg as the bar lowers to just below the knee joint. Pause and feel the stretch in the hamstrings with the weight in the balls of your feet, not the heels. Squeeze your glutes and slowly return to starting position.

 

The Hex Bar Deadlift

Step 1

Hex Bar deadlift Vagus Fitness Calgart Personal Training
Vagus Fitness Calgary Personal Training

Step 2

Calgary Personal Trainer
Personal Trainer Calgary

Video

 

This is a great deadlift for those with limited range or mobility, beginners or those just looking for a different deadlifting experience. The Hex Bar takes out a lot of the uncertainty about lat engagement and with the shorter range protects your lower back. The stance is same as the Conventional (narrower). Strongly and confidently press through your heels to a standing position and then use the hip hinge to slowly return the bar to the floor.


Vagus Fitness Creates Simple, Safe And Effective Personal Training Programs.

Fill out the information below to get started and receive $100 OFF your first purchase. 

Name *
Name
Phone *
Phone