The deadlift is one of the best barbell exercises you can do. Bodybuilders do them to build back width and thickness, while powerlifters use them to develop full-body strength. You can even use deadlifts to help you lose weight and get ripped.

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  • Unusual foot angles not along this plane can stress the knee and reduce leverage.
  • Don’t try to replicate the Hugh Jackman’s deadlift and join the 1,000 pound club in the first week, the exercise should be added slowly.
  • Watch out with people who review your Deadlift like Squats.
  • For some people, even those who regularly deadlift, the Romanian form can be uncomfortable.
  • They’ll make you pull with bent arms which is dangerous for your biceps and elbows.

Poor best male underwear to prevent chafing posture, repetitive movements, and improper lifting techniques can lead to overstreatching or tears in the lower back muscles. Each of these exercises should be included in a well-rounded training program. Neither the deadlift or Romanian deadlift is inherently better.

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Both are great for building, toning, and increasing the strength of your glutes. A neutral grip can be achieved by the use of a trap bar; which is a hexagonal shaped bar which the lifter stands inside whilst holding the two side handles. The neutral grip provides the lifter with slightly different posturing which can help reduce the risk of injury. Drive up and forward with the hips and legs to stand erect and lift the bar. Going outside your range of motion can also be dangerous. When you feel your hamstrings stretching, stop lowering the bar.

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The general idea is that if you have short arms, you will probably favor a sumo deadlift more, whereas if you have long arms, then a conventional deadlift may be right for you. It’s a small sample size, so is by no means a conclusive study but of the 24 lifters, 15 used a sumo deadlift and only 9 used a conventional deadlift. If you have a particularly strong back, relative to other muscle groups, then you will probably find the conventional deadlift easier than the sumo deadlift.

Here, we’ll explain how to perform each type of deadlift and then discuss the differences between them. Of course, you don’t have to plan to compete to do the Romanian deadlift. You can perform both variations regardless of your goals. The Romanian offers more targeted muscle activation to give you an edge when performing and helps build muscle mass. If you really want to feel the difference in muscle activation, try bending over to touch your toes.

If your back is holding a good position but you’re still having trouble locking out the deadlift, then we need to get your hips stronger at that top part of the lift. Glute bridges and hip thrusts are good for training hip lockout strength. If your back is fatigued from your heavy lifting, you might prefer to hang from a chin-up bar instead.


You should not only train the front of your body, you have to train the back of your body as well, specifically the posterior chain, the hamstrings, glutes, and back. In other words, the Romanian deadlift benefits the muscles all along the backside of your body. Therefore, the first of the most significant Romanian deadlift benefits is to balance your leg development by targeting your hamstrings. Flex your butt and brace your stomach, keeping your spine in a neutral position. D. Keeping a proud chest, press into feet to return to standing, squeezing glutes at the top. This total-body dumbbell routine is the easiest way to ease into strength training as a newbie.