The deadlift is a fundamental compound exercise where you lift an object from the ground without momentum. When performed correctly, it develops power, strength, muscle mass, core stability, posture, and grip strength. Master these five progressions to safely build your deadlift technique.

1. Single Kettlebell Sumo Deadlift

This beginner-friendly variation uses a wide stance and shorter range of motion, emphasizing quads while reducing back strain.

Steps:

• Stand wider than hip-width, kettlebell between feet
• Bend at waist with slightly bent knees
• Grab kettlebell handle, turn elbows in
• Brace core and drive through mid-foot
• Stand fully, squeeze glutes
• Control the descent

2. Double Kettlebell Farmer Carry Deadlift

This progression challenges balance with weights outside the knees and a narrower stance.

Steps:

• Stand hip-width apart, kettlebells outside feet
• Bend at waist, activate hamstrings
• Grab both handles, engage lats
• Brace core and drive through feet
• Stand fully, squeeze glutes
• Lower with control

3. High Handle Hex Bar Deadlift

Perfect for transitioning to heavier weights with reduced lower back stress.

Steps:

• Stand centered in hex bar
• Bend at waist, keeping knees slightly bent
• Grab high handles, engage lats
• Brace core, drive through mid-foot
• Stand fully, squeeze glutes
• Control the descent

4. Sumo Stance Barbell Deadlift

An intermediate step before conventional deadlifts, featuring a wider stance and shorter range of motion.

Steps:

• Stand wide, toes pointed 35-45° out
• Position bar between knees
• Keep shins vertical
• Grip bar with straight arms
• Align shoulders with bar
• Keep chest up, spine neutral
• Pull bar close to body
• Extend knees, hips, and back simultaneously

5. Conventional Barbell Deadlift

The classic deadlift variation that maximally engages the posterior chain.

Steps:

• Stand hip-width apart
• Position bar above mid-foot
• Grip bar outside knees
• Keep shins nearly vertical
• Maintain straight arms
• Align shoulders with or slightly in front of bar
• Brace core, engage lats
• Pull bar close to body
• Extend fully at top

The deadlift primarily targets your posterior chain muscles (hamstrings, calves, glutes, spinal erectors, lats, rhomboids, and traps). Different variations emphasize specific muscle groups while accommodating individual mobility and strength levels.

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