T Nation

Deadlifts

What’s the best way to deadlift?

stiff leg?
trying to get all the ROM possible?

All of them. LOL.

That said, the one that you will benefit the most form will be the one in which you are weakest at/hate doing.

Hit the weak point to make great progress.

Hope that helps
Phill

2nd vote for all of them including the one arm barbell versions (front and side).
Luca

Heavy, sets of 3, sets of 5 and occasionaly sets of 8reps.

Dax

The best way to deadlift.Variation
I would have to say convential deads ( floor and while standing on a platform increased ROM) .Partial deads above and below kness. Snatch grip deads, Sumo deads.
One way to incorporate this into a workout is to start with the version you are weakest in and progress though to your strongest style.
ie snatch, sumu, convential.Pick one version and train it for three weeks working up to either a 3 or 1RM and then switch it up. When you get to the convential stlye you could add in some partials(or increased ROM) to work on your weak points.

My vote goes to trap bar deadlifts. You can use a lot of weight and not scrape up your shins. I started incorporating trap bar deadlifts about 3 months ago and my gains in my posterior chain just skyrocketed.

I vary mine from routine to routine.

But this is the best exercise you can do to get those hammys up to speed. I also split my let rountine to quads one day … hammys the next … just so I can focus on the muscle better.

Finish it off with single leg … lying leg curls … ooohhhhh … gives me goose bumps!!

Goblin.

Yup definately smith machine deadlifts they are by far the best yep I said it!!!

Okay okay before you start freaking out Im kidding!!

But seriously what about stiff legged/romanian deadlifts?? No one brought them up but I just incorporated them into my program and their great!

There is no best way to deadlift only the best for you at this time. In other words, all the variations have merit and a place in a properly designed and periodized program.

Just my 2 cents…

I suggest Sumo Deads over stiff leg, but you still have to do both. Variety is the keep to any body part growth. Also DO lungs, hurt like hell, but work very well too! Not enough people do them at my gyms.

Train Hard

TwistedLocal mentioned smith machine deadlifts in a derogatory way and I can understand that - the biomechanics can’t be great - but - my gym only has smith machines (in addition to regular machines and some dumbells) so I’ve been doing them for quite a while now. I have made good progress with them and haven’t noticed any injury issues so far.

I’d be very interested in any thoughts that anyone has on this exercise (if it even qualifies as one!).

Niall, your gym has no barbells? Leave now! Run as far away as you can!

[quote]reubmar69 wrote:
My vote goes to trap bar deadlifts. You can use a lot of weight and not scrape up your shins. I started incorporating trap bar deadlifts about 3 months ago and my gains in my posterior chain just skyrocketed. [/quote]

I have to agree here.

If you could do an excercise that gave you all the benefits of a conventional deadlift while at the same time reducing the risk of injury, then why not do it?

Of course, if you were a competitive powerlifter then that is a different story.

Trap bar deadlifts are my unequivocal choice.

Niall, I would really not recommend using a smith machine for deadlifts. Some might disagree with me… maybe not. But have the bar on a direct tract really takes away from the exercise if not injuring you it reduces the effectiveness of it. An alternative you might want to try is dumbell deadlifts… Im not sure how much you are deadlifting or how heavy the dumbells go in your gym but it might be an option. Ideally though I would be keeping my eyes open for another gym or even talking to the owner/manager about getting a barbell and a squat rack as the main staple compound movements require them.

ps are you saying your gym has no sort of military/flat/incline press benches?? I didnt think that was possible.

Just my 2cc

Yep, my gym does not have any flat or incline free weight benches - only smith machines. It sucks and I am considering changing gyms but all other options are much less convenient.

There are dumbells but not heavy enough for deadlift work.

I’ve worked up to 160kg (353lbs) for multiple sets of 3 reps on smith machine deadlifts and I have to say it appears to have worked pretty well for me so far but all the advice I have received to date indicates that I should ditch this exercise and find another gym.

i’ve decided to go w/ sumo deadlifts because i don’t have that thing necessary for trap bar deadlifts

thanks!

[quote]gdm wrote:
reubmar69 wrote:
My vote goes to trap bar deadlifts. You can use a lot of weight and not scrape up your shins. I started incorporating trap bar deadlifts about 3 months ago and my gains in my posterior chain just skyrocketed.

I have to agree here.

If you could do an excercise that gave you all the benefits of a conventional deadlift while at the same time reducing the risk of injury, then why not do it?

Of course, if you were a competitive powerlifter then that is a different story.

Trap bar deadlifts are my unequivocal choice. [/quote]

I think I will start combining trap bar deadlifts with barbell deadlifts. Since my lower back is a weak point, I assume the trap bar will allow me to use a larger weight. I must say, deadlifts are probally my favorite lift.

[quote]Niall wrote:
Yep, my gym does not have any flat or incline free weight benches - only smith machines. It sucks and I am considering changing gyms but all other options are much less convenient.

There are dumbells but not heavy enough for deadlift work.

I’ve worked up to 160kg (353lbs) for multiple sets of 3 reps on smith machine deadlifts and I have to say it appears to have worked pretty well for me so far but all the advice I have received to date indicates that I should ditch this exercise and find another gym.

[/quote]

Can you tip over the smith machine then stand inside the frame? Grab the bar and do deadlifts. You will be lifting one end of the smith machine off of the ground, but the bar will slide freely front to back so you don’t get locked in the groove. If your going to quit anyway it might be a neat way to go out.

Curious about DB deads. Is anyone doing them?

What advantage do they have over BB deads?

I don’t do DB deads, the db’s at my gym aren’t heavy enough (only go up to 100’s) and you can’t use the same amt. of weight as a BB. I did suggest DB deads to a friend of mine b/c he an injury and a surgery that, long story short, one arm was longer than the other so I told him to do everything w/ DB’s to avoid perpetuating an injury or imbalance. I do mostly conventional and rack pulls. I don’t do sumo much. I occasionally to stiff-leggeds, usually light for 10-12 reps, but I’ve gone up to 275 for 5 reps. Deadlift for your goals. If you’re trying to build your entire back for maximal size, I go with either full deads or rack pulls. You’re able to use the greatest amount of weight with these (405-425) and even more in the rack (495 just below the knees) and they work extremely well. I’d show you all a pic but I couldn’t find a camera with a wide enough lense! j/k hope that helps