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The Best Deadlift Variation?

Whats the single best deadliftin everyones opionon, snatch grip,regular, or rack pulls.

depends what you want to accomplish… I use a mix of the 3 and also include stiff leg, reverse band, and speed deadlifts.

If you wanted to gain as much overall mass as possible.

Snatch grip standing on plates. Highest range of motion. I think there was an “exercise of the week” on this a month or so ago.

Charles Poliquin favors snatch grip for gaining muscle as fast as possible

Who has personal experience?

I like the snatch grip and the Romanian DL. And then I will mix in single-legged deads.

[quote]Zap Branigan wrote:
Who has personal experience?[/quote]

You do, Zap. In a thread before this you gave Snatch-Grip Deadlifts two sore pinkys down.

Rack Pulls are the best Deadlift variation for anything. I know Charles Poliquin says to do Snatch-Grip Deadlifts from a block, but that increases your ROM so much and lowers the hips so much that you’re pretty much just squatting the weight since you can’t keep your shins perpendicular to the floor or keep your butt above the crease of your hip.

And while Charles does have huge arms and knows his shit, if you look at the Deadlift variations that all the other big, strong people in the world are doing you’ll find out they prefer rack deadlifts from below the knee.

[quote]crod266 wrote:
Whats the single best deadliftin everyones opionon, snatch grip,regular, or rack pulls.[/quote]

You absolutely have to get rid of this ‘‘best’’ concept if you want to progress optimally. Simply put no:

  1. Exercise
  2. Exercise technique
  3. Advanced method
    etc.

Is ‘‘the best’’ for everyone.

It depends (as someone pointed out) on your goal, your own body structure (long legs and arms/short torso; short legs and arms/long torso; balanced members and torso, etc.), muscle dominance, etc.

What would be an optimal exercise for me might suck for you! Furthermore the body adapts to everything… just because exercise X gave you great results 2 years ago, doesn’t mean that it will be ideal now.

All forms of deadlifts have their own particularities and will thus put on more emphasis on some muscle groups than others or will be better suited for certain body types.

Take the snatch-grip deadlift from a podium… GREAT exercise. BUT not for guys with short arms/legs and a long torso… even worse if you have long legs, short arms and a long torso. In both of these cases it is almost impossible to take the proper starting position in the movement and use the correct movement pattern.

[quote]Christian Thibaudeau wrote:
crod266 wrote:
Whats the single best deadliftin everyones opionon, snatch grip,regular, or rack pulls.

You absolutely have to get rid of this ‘‘best’’ concept if you want to progress optimally. Simply put no:

  1. Exercise
  2. Exercise technique
  3. Advanced method
    etc.

Is ‘‘the best’’ for everyone.

It depends (as someone pointed out) on your goal, your own body structure (long legs and arms/short torso; short legs and arms/long torso; balanced members and torso, etc.), muscle dominance, etc.

What would be an optimal exercise for me might suck for you! Furthermore the body adapts to everything… just because exercise X gave you great results 2 years ago, doesn’t mean that it will be ideal now.

All forms of deadlifts have their own particularities and will thus put on more emphasis on some muscle groups than others or will be better suited for certain body types.

Take the snatch-grip deadlift from a podium… GREAT exercise. BUT not for guys with short arms/legs and a long torso… even worse if you have long legs, short arms and a long torso. In both of these cases it is almost impossible to take the proper starting position in the movement and use the correct movement pattern.[/quote]

Don’t listen to this guy, he clearly has no idea what he is talking about. Wrap your knees, put on a weight belt and make sure the chicks in the weight room see you rack pulling like 1000 for a 3 inch range of motion. That way you won’t have to do your post workout cardio alone if you know what I mean :slight_smile:

Obviously I am kidding, like Thibs said, everyone is infatuated with what is the best way to do things. Weight Training is variable for everyone and even differs for the same individual at different times. That’s why we need multiple programs and different parameters from time to time.

Heck, if something worked the best for everyone we could guarantee it would have been posted already and then the site could just shut down, but it’s still going strong and the authors are contributing thoughts every week because there is no BEST.

[quote]ungs9 wrote:
Don’t listen to this guy, he clearly has no idea what he is talking about. Wrap your knees, put on a weight belt and make sure the chicks in the weight room see you rack pulling like 1000 for a 3 inch range of motion. That way you won’t have to do your post workout cardio alone if you know what I mean :slight_smile:

[/quote]

You know what’s funny. I actually did this when I was young! The rack deadlift from mid-thigh was my favorite ego booster lift… how many bars did I bend. :slight_smile:

The funniest moment of all was when I was doing those in a commercial gym… my wrist straps broke and I dropped the bar on the stoppers… the bar literally bent in a reverse ‘U’ shape sending all the plates flying around the power rack!

Everybody stopped training and watch, even the desk clerk as I approached her. She seemed terrorized … then I simply said ‘‘do you sell straps? I broke mine’’.

The good ole days!

haha good story

Man, Christian is laying down the Truth a lot lately. Very nice to have you in the forums regularly.

The “best” one is probably the one that you haven’t done for a long time and the one that you absolutely hate to do.

TNT

Lately i have been using the trap bar more and more, i don’t know if its the bar or my stance but not as much lower back pain.

I am just trying to increase the weight on my pathetic ‘standard’ deadlift. Let alone using variations with the exercise!

[quote]Xphobicas wrote:
I am just trying to increase the weight on my pathetic ‘standard’ deadlift. Let alone using variations with the exercise![/quote]

That’s how you improve your “standard” DL. By cycling the variations and using them to hit your weak areas. Plus it keeps you from getting bored out of your freakin mind.

TNT

[quote]TNT-CDN wrote:
Xphobicas wrote:
I am just trying to increase the weight on my pathetic ‘standard’ deadlift. Let alone using variations with the exercise!

That’s how you improve your “standard” DL. By cycling the variations and using them to hit your weak areas. Plus it keeps you from getting bored out of your freakin mind.

TNT

[/quote]

What? Oh, so I better stop increasing weight every month and just do variations. I wouldn’t want another 140lb increase in 5 months by just upping the weight.

I do those deadlifts from hell mentioned in an article 1 or 2 months ago. It’s close stance wide snatch grip which makes sure you have a long ROM. After you read all the posts above me you may give them a try! =)

http://www.T-Nation.com/article/bodybuilding/question_of_strength_january

Ooops, Thibs already suggested that :X

[quote]FightingScott wrote:
Zap Branigan wrote:
Who has personal experience?

You do, Zap. In a thread before this you gave Snatch-Grip Deadlifts two sore pinkys down.

[/quote]

Yes I did, that is exactly why I asked. Some seem to like it but I don’t know if they tried it or if they like it because CP says so!

[quote]

Rack Pulls are the best Deadlift variation for anything. I know Charles Poliquin says to do Snatch-Grip Deadlifts from a block, but that increases your ROM so much and lowers the hips so much that you’re pretty much just squatting the weight since you can’t keep your shins perpendicular to the floor or keep your butt above the crease of your hip.

And while Charles does have huge arms and knows his shit, if you look at the Deadlift variations that all the other big, strong people in the world are doing you’ll find out they prefer rack deadlifts from below the knee. [/quote]

I need to try this but I don’t have a power rack. My squat rack does not have any pins in front.

I don’t think my gym would take too kindly to me putting the weights on the aerobic steps to get them high enough.

Any suggestions?