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Learn Deadlift Variations and Proper Form

Deadlifts are one of the most fundamental strength training exercises you can perform. Still, they can also be intimidating for beginners. Proper form and technique are crucial for getting the most out of this exercise while minimising the risk of injury.

At Gold Dozo Gym, we'll go over the benefits of deadlifts, variations you can try, and proper form and technique.

Deadlift With the Proper Form at Gold Dozo Gym- The Best Gym in Patna, Bihar
Deadlifts- Proper Form, Variations & Methods

Deadlift Benefits: Why You Should Add Deadlifts to Your Workout Routine

Deadlifts offer a wide range of benefits, including:

Increased strength and muscle mass

Deadlifts work several large muscle groups, including the glutes, hamstrings, back, and core. You can improve overall strength and increase muscle mass by incorporating deadlifts into your workout routine.

Improved posture and balance

Deadlifts work the muscles responsible for maintaining proper posture, which can lead to better balance and coordination.

Enhanced athletic performance

Deadlifts help improve overall strength and explosiveness, enhancing athletic performance in running, jumping, and throwing activities.

Boosted metabolism and fat loss

Since deadlifts work so many muscles, they can help increase your metabolism and promote fat loss.

Reduced risk of injury

Deadlifts can help improve overall strength and stability, reducing the risk of injury in everyday activities.

Which Deadlift Variations and Form is Right For You?

There are several variations of deadlifts that you can try, depending on your goals and fitness level. Here are five common variations:

Conventional deadlift

This is the most common variation, where you stand with your feet shoulder-width apart and grip the bar with your hands placed just outside your legs.

This variation primarily works the lower back, hamstrings, and glutes.

Sumo deadlift

In this variation, you stand with your feet wider than shoulder-width apart and grip the bar inside your legs.

This variation works the inner thigh muscles more than the conventional deadlift.

Romanian deadlift

This variation focuses on the hamstrings and glutes.

Start with the bar on the floor, then hinge at the hips and lower the bar until there is a stretch in your hamstrings.

Single-leg deadlift

This variation is performed with one leg while balancing on the other foot. It works the core, glutes, and hamstrings while challenging your balance.

Trap bar deadlift

The trap bar deadlift uses a special bar that allows you to stand inside, which can be easier on the lower back. It works similar muscles to the conventional deadlift.

Deadlifts: Proper Form and Technique

Regardless of the variation, proper form and technique are crucial for getting the most out of deadlifts while minimising the risk of injury.

Here are some tips to keep in mind:

  1. Start with a light weight and focus on proper form before increasing weight.

  2. Keep your back straight and core engaged for the entire movement.

  3. Push through your heels and drive your hips forward to stand up.

  4. Lower your weight back down in a controlled manner, keeping your back straight.

Deadlift Weight

The amount of weight you use for deadlifts will depend on your fitness level and fitness goals.

Starting with a weight you can comfortably handle while maintaining proper form is essential.

As you become stronger, you can gradually increase your weight.


Deadlifts are an essential strength training exercise that can provide numerous benefits, from increased muscle mass and strength to improved posture and reduced risk of injury.

With deadlifts in your workout routine, while focusing on proper form and technique, you can get the most out of this exercise and achieve your fitness goals.



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