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10 Deadlift Workouts You Can Do at Home
Deadlifts are one of the most effective exercises for building strength, power, and muscle mass. They target multiple muscle groups, including your back, glutes, hamstrings, and core. You don't need a fully-equipped gym to perform deadlifts; with a few basic pieces of equipment, you can get a great deadlift workout at home. Here are ten deadlift variations you can try.
1. Traditional Deadlift
Equipment
- Barbell or a pair of dumbbells
How to Perform
- Stand with your feet hip-width apart and the barbell or dumbbells in front of you.
- Bend at your hips and knees to lower your body, keeping your back flat.
- Grab the barbell or dumbbells with an overhand grip.
- Lift the weight by straightening your hips and knees until you are standing upright.
- Lower the weight back down to the starting position with control.
2. Romanian Deadlift
Equipment
- Barbell or a pair of dumbbells
How to Perform
- Stand with your feet hip-width apart and hold the barbell or dumbbells in front of you with an overhand grip.
- Keep a slight bend in your knees and hinge at your hips to lower the weight down the front of your legs.
- Lower until you feel a stretch in your hamstrings, then return to the starting position by thrusting your hips forward.
3. Single-Leg Deadlift
Equipment
- Dumbbells or kettlebell
How to Perform
- Stand on one leg with a dumbbell or kettlebell in the opposite hand.
- Hinge at your hips, extending your free leg behind you for balance as you lower the weight towards the floor.
- Return to the starting position by bringing your extended leg back down and thrusting your hips forward.
4. Sumo Deadlift
Equipment
- Barbell or a pair of dumbbells
How to Perform
- Stand with your feet wider than shoulder-width apart and toes pointing slightly outward.
- Bend at your hips and knees to lower your body, keeping your back flat.
- Grab the barbell or dumbbells with an overhand grip inside your knees.
- Lift the weight by straightening your hips and knees until you are standing upright.
- Lower the weight back down to the starting position with control.
5. Deficit Deadlift
Equipment
- Barbell or a pair of dumbbells
- A platform or stack of weight plates to stand on
How to Perform
- Stand on a platform or stack of weight plates with a barbell or dumbbells in front of you.
- Bend at your hips and knees to lower your body, keeping your back flat.
- Grab the barbell or dumbbells with an overhand grip.
- Lift the weight by straightening your hips and knees until you are standing upright.
- Lower the weight back down to the starting position with control.
6. Trap Bar Deadlift
Equipment
- Trap bar (hex bar)
How to Perform
- Stand in the center of the trap bar with your feet hip-width apart.
- Bend at your hips and knees to lower your body, keeping your back flat.
- Grab the handles of the trap bar.
- Lift the weight by straightening your hips and knees until you are standing upright.
- Lower the weight back down to the starting position with control.
7. Kettlebell Deadlift
Equipment
- Kettlebell
How to Perform
- Stand with your feet hip-width apart and the kettlebell between your feet.
- Bend at your hips and knees to lower your body, keeping your back flat.
- Grab the kettlebell handle with both hands.
- Lift the kettlebell by straightening your hips and knees until you are standing upright.
- Lower the kettlebell back down to the starting position with control.
8. Suitcase Deadlift
Equipment
- A pair of dumbbells or kettlebells
How to Perform
- Stand with your feet hip-width apart and a dumbbell or kettlebell next to each foot.
- Bend at your hips and knees to lower your body, keeping your back flat.
- Grab the weights with an overhand grip.
- Lift the weights by straightening your hips and knees until you are standing upright.
- Lower the weights back down to the starting position with control.
9. Band Deadlift
Equipment
- Resistance band
How to Perform
- Stand on the center of a resistance band with your feet hip-width apart.
- Hold the handles or ends of the band in each hand.
- Bend at your hips and knees to lower your body, keeping your back flat.
- Lift the band by straightening your hips and knees until you are standing upright.
- Lower the band back down to the starting position with control.
10. Glute Bridge Deadlift
Equipment
- Dumbbells or barbell
How to Perform
- Lie on your back with your knees bent and feet flat on the floor, holding dumbbells or a barbell across your hips.
- Lift your hips by squeezing your glutes and hamstrings, creating a straight line from your shoulders to your knees.
- Lower your hips back down to the starting position with control.
Ready to build a stronger and more defined lower body? Incorporate these deadlift variations into your home workout routine and watch your strength and muscle mass grow. Don't forget to use proper form and start with lighter weights to avoid injury. Happy lifting!
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