Here are 9 variations of the deadlift that can help you build strength and muscle.

1. Barbell Deadlift: The barbell deadlift is a fundamental exercise that targets multiple muscle groups. It involves lifting heavy weights while maintaining proper form to ensure safety and maximize growth. Incorporate it into your leg or back day workouts. How to do it:

• Stand with your feet shoulder-width apart, placing them under the barbell.
• Hinge at the waist, pushing your butt back, and grasp the barbell with an overhand grip just outside your legs.
• Keep your hips lower than your shoulders, squeeze your shoulder blades together, engage your core, and maintain a neutral neck position.
• Push through your feet, lift the barbell while keeping it close to your body, and squeeze your glutes at the top.
• Perform each rep in a controlled manner, aiming for six to eight reps per set.

2. Sumo Deadlift: The sumo deadlift is a variation where you take a wider stance, targeting the inner thighs and placing less stress on the lower back. How to do it:

• Set up with a wide stance, toes pointed out at an angle, and grab the barbell with your hands inside your legs.
• Hinge at the hips, keep your chest up, and maintain a neutral spine.
• Push through your feet and lift the barbell, focusing on using your legs and glutes.
• Squeeze your glutes at the top and lower the weight back down in a controlled manner.
• Aim for six to eight reps per set.

3. Romanian Deadlift (RDL): The Romanian deadlift emphasizes the posterior chain, including the hamstrings and glutes, while minimizing stress on the lower back. How to do it:

• Stand with your feet hip-width apart and hold the barbell in front of your thighs, palms facing your body.
• Hinge at the hips, keeping a slight bend in your knees, and push your butt back.
• Lower the barbell by sliding it down your thighs, keeping it close to your body.
• Feel the stretch in your hamstrings and maintain a neutral spine throughout the movement.
• Push through your heels and stand back up, squeezing your glutes at the top.
• Aim for eight to ten reps per set.

4. Trap Bar Deadlift: The trap bar deadlift is performed using a hexagonal or trap bar, which places less stress on the lower back and provides a more natural grip. How to do it:

• Stand inside the trap bar with your feet shoulder-width apart.
• Bend your knees and hinge at the hips to grip the handles, keeping your back straight and core engaged.
• Push through your feet and lift the bar by extending your hips and knees simultaneously.
• Squeeze your glutes at the top and lower the bar back down with control.
• Aim for six to eight reps per set.

5. Single-Leg Deadlift: The single-leg deadlift is a unilateral exercise that improves balance, stability, and targets each leg individually. How to do it:

• Stand on one leg while holding a dumbbell or kettlebell in the opposite hand.
• Hinge at the hips and lower the weight towards the ground, extending the non-supporting leg behind you.
• Keep your core engaged and maintain a straight line from your head to your extended leg.
• Push through your standing foot and return to the starting position.
• Complete all reps on one leg before switching to the other.
• Aim for six to eight reps per leg per set.

6. Deficit Deadlift: The deficit deadlift involves standing on a platform or elevated surface, increasing the range of motion and placing more emphasis on the hamstrings. How to do it:

• Stand on a platform or plates so that your feet are elevated.
• Set up the same way as the barbell deadlift, maintaining proper form.
• Lower the barbell until it touches the ground, increasing the stretch in your hamstrings.
• Push through your feet and lift the barbell, focusing on using your legs and glutes.
• Squeeze your glutes at the top and lower the weight back down with control.
• Aim for six to eight reps per set.

7. Dumbbell Deadlift: The dumbbell deadlift is a versatile variation that allows for a wider range of motion and unilateral work. How to do it:

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
• Hinge at the hips, push your butt back, and lower the dumbbells towards the ground.
• Maintain a neutral spine and engage your core throughout the movement.
• Push through your feet and lift the dumbbells, focusing on using your legs and glutes.
• Squeeze your glutes at the top and lower the dumbbells back down in a controlled manner.
• Aim for six to eight reps per set.

8. Kettlebell Deadlift: The kettlebell deadlift is similar to the dumbbell deadlift but uses a kettlebell, which provides a different grip and center of gravity. How to do it:

• Stand with your feet shoulder-width apart, holding a kettlebell with both hands between your legs.
• Hinge at the hips, push your butt back, and lower the kettlebell towards the ground.
• Keep your spine neutral, engage your core, and maintain a slight bend in your knees.
• Push through your feet and lift the kettlebell, focusing on using your legs and glutes.
• Squeeze your glutes at the top and lower the kettlebell back down with control.
• Aim for six to eight reps per set.

9. Rack Pull: The rack pull is a partial deadlift variation where you start with the barbell set at a higher position, focusing on the top portion of the lift. How to do it:

• Set up the barbell on a power rack or platform at a height that is comfortable for you.
• Stand with your feet shoulder-width apart, shins in front of the bar, and grab the bar with an overhand grip.
• Keep your core and shoulder blades tight while pushing your glutes back.
• Begin standing straight up, pulling the bar off the rack or platform, and hold the position briefly before lowering back down.
• Aim for three to five reps per set.

Remember to always prioritize proper form, start with an appropriate weight, and gradually increase the intensity as you gain strength and confidence. Consult with a fitness professional if needed to ensure you’re performing the exercises correctly and safely.

Romanian Deadlift: The Romanian deadlift is a highly effective exercise for targeting the hamstrings and building size and strength. Unlike the traditional deadlift, the focus here is on a slow and controlled eccentric (lowering) phase, rather than lifting the heaviest weight possible.

How to Do It:

1. Stand with your feet about shoulder-width apart and approach a barbell set on a squat rack with the pins positioned below your knees or at a comfortable height.
2. Grasp the barbell with an overhand grip, keeping it close to your body, shoulders back, core engaged, and glutes squeezed.
3. Begin the movement by pushing your hips back as far as possible while slowly lowering your torso. Take about two to three seconds to complete the eccentric phase. Remember, the emphasis of the Romanian deadlift is on the eccentric contraction, so avoid rushing through this part of the exercise.
4. Avoid forcing your range of motion beyond what feels comfortable for you. Over time and with practice, you should gradually increase your range of motion.
5. Pause briefly at the bottom position, then return to the starting position by pushing through your feet and extending your hips. The concentric (lifting) phase can be slightly quicker than the lowering phase.
6. Aim for about eight to ten repetitions per set.

Remember to maintain proper form throughout the exercise, prioritize the mind-muscle connection, and gradually increase the weight as you become more comfortable and proficient with the movement.

Stiff-Leg Deadlift: The stiff-leg deadlift, popularized during bodybuilding’s golden era by Arnold Schwarzenegger, is a valuable exercise for developing a strong posterior chain. This exercise is best suited for lighter weights and can serve as a suitable replacement when equipment options are limited.

How to Do It:

1. Stand in front of the barbell with your feet shoulder-width apart. The barbell should be positioned close to your body, almost touching your shins, and your feet should be under the bar.
2. Push your buttocks back and lower your torso to reach down and grab the bar. While your knees can bend, try to keep them as straight as possible.
3. Slightly squeeze your shoulder blades together and maintain a natural bend in your knees. Engage your core muscles as you begin to pull the barbell from the floor. The pulling motion doesn’t need to be as aggressive as with a conventional deadlift, but it shouldn’t be overly gentle either.
4. Once you’ve lifted the bar, imagine performing a Romanian deadlift. Slowly push your buttocks back as you lower the weight toward the floor, taking two to three seconds for the descent. Pause briefly at the bottom, then lift the bar back up.
5. Aim to perform three to four sets of eight to ten reps.

Remember to use proper form throughout the exercise, focusing on maintaining tension in your posterior chain, and adjusting the weight according to your abilities and goals.