Deadlift variations are not just for advanced lifters. They help you train smarter. If the regular deadlift feels wrong, you’re not alone. Many people struggle with back pain or poor form. That doesn’t mean you have to give up deadlifts. It just means you need a better option.
Different deadlift styles work for different goals. Some help you grow your glutes. Others protect your spine. Some focus on hamstrings or grip. No matter what you need, there’s a variation that fits.
Here are the 8 deadlift variations we’ll cover in this guide:
The Romanian deadlift is a hip-dominant move that targets the back of your legs. It’s a smart way to build strength while keeping your lower back safe.
How to Do It
Stand with your feet hip-width apart and hold a barbell in front of your thighs
Keep your knees slightly bent and your chest lifted
Push your hips back while lowering the bar along your legs
Stop when you feel a stretch in your hamstrings, then return to standing
Perform 8 to 12 reps per set with a slow, controlled tempo
Common Mistakes and Tips
Don’t round your back—keep your spine neutral at all times
Don’t turn it into a squat—your hips should move backward, not down
Keep the bar close to your legs to reduce lower back strain
Start with light weight and focus on mastering the hip hinge before going heavy
Single-Leg Romanian Deadlift
The single-leg Romanian deadlift is a balance-focused deadlift variations. It targets each side of your body on its own and helps fix muscle imbalances.
How to Do It
Stand on one leg and hold a dumbbell or kettlebell in the opposite hand
Keep your standing knee slightly bent and your chest lifted
Hinge at the hips and lower the weight while your free leg extends behind you
Stop when your torso is parallel to the floor, then return to standing
Perform 8 to 10 reps per leg with control and balance
Common Mistakes and Tips
Don’t twist your hips—keep both hips square to the floor
Don’t rush the movement—use slow, steady control
Keep your back flat and avoid rounding your shoulders
Use a wall or rack for balance support if needed, especially at first
Sumo Deadlift
The sumo deadlift has a wide stance and keeps your chest more upright. It’s a solid choice if regular deadlifts hurt your lower back or hips.
How to Do It
Stand with your feet wider than shoulder-width and point your toes slightly outward
Grip the barbell with your hands inside your knees, using a double overhand or mixed grip
Keep your chest up, back flat, and push your knees out
Drive through your feet and stand up by extending your hips and knees
Lower the bar with control and repeat for 6 to 10 reps
Common Mistakes and Tips
Don’t let your knees cave in—keep them in line with your toes
Don’t start with your hips too high or too low—aim for a neutral spine and strong posture
Keep the bar close to your shins throughout the lift
Set your stance width based on comfort—too wide can hurt leverage
Stiff-Leg Deadlift
The stiff-leg deadlift looks similar to the Romanian deadlift but uses less knee bend. It increases the stretch on your hamstrings and challenges your flexibility and control.
How to Do It
Stand with your feet about shoulder-width apart and hold the bar in front of your legs.
Bend your knees just a little — don’t lock them, but don’t squat either.
Lower the bar by hinging at your hips and keeping your back flat
Go down until you feel a deep stretch in your hamstrings, then return to standing
Perform 8 to 12 slow and controlled reps
Common Mistakes and Tips
Don’t lock your knees—keep a soft bend to avoid strain
Don’t round your back—focus on keeping your spine neutral
Move from your hips, not your lower back
Start with light weight to avoid pulling too far and risking injury
Trap Bar Deadlift
This is one of the easiest deadlift variations to learn. You can lift heavy without putting too much pressure on your back or shoulders.
How to Do It
Step into the center of the trap bar with your feet hip-width apart
Bend at your hips and knees to grab the handles on both sides
Keep your chest up and your back flat
Push through your feet to stand up, keeping the handles close to your body
Lower the weight with control and repeat for 6 to 10 reps
Common Mistakes and Tips
Don’t let your hips rise faster than your chest—lift with your legs and hips together
Don’t shrug your shoulders—keep your traps relaxed during the lift
Set your feet evenly in the center of the bar for balance
Use the high handles if you’re working on form or have limited mobility
Deficit Deadlift
The deficit deadlift increases the range of motion by raising your feet. It’s one of the tougher deadlift variations and helps build strength off the floor.
How to Do It
Stand on a small platform or weight plate, about 1 to 3 inches high
Set your feet hip-width apart and grip the bar just outside your knees
Keep your back flat, chest up, and hips slightly lower than in a regular deadlift
Pull the bar off the floor by pushing through your feet and extending your hips
Lower the bar with control and repeat for 5 to 8 reps
Common Mistakes and Tips
Don’t go too deep—use a moderate deficit to avoid losing form
Don’t round your back—brace your core and stay tight
Start with lighter weight than your normal deadlift
Focus on speed off the floor, but don’t rush the movement
Banded Deadlift
The banded deadlift adds resistance as you lift. It trains you to stay tight and explosive all the way to the top.
How to Do It
Loop resistance bands around each end of the barbell and anchor them to the floor or platform
Set up like a normal deadlift with your feet hip-width apart and hands outside your knees
Keep your back flat, chest up, and core tight
Pull the bar while keeping tension on the bands through the whole lift
Perform 6 to 10 reps, focusing on speed at the top
Common Mistakes and Tips
Don’t let the bands snap you down—control the descent
Don’t pull too fast from the floor—build tension first
Use thinner bands if you’re just starting
Keep the bar path straight and close to your body at all times
Rack Pulls
Rack pulls shorten the range of motion by starting the lift higher. They help build lockout strength and reduce stress on the lower back.
How to Do It
Set the barbell on safety pins or blocks, around knee height or slightly lower
Stand with your feet hip-width apart and grip the bar just outside your knees
Keep your chest up, core tight, and back flat
Pull the bar up by driving through your feet and hips until you’re standing tall
Lower the bar back to the pins with control and repeat for 5 to 8 reps
Common Mistakes and Tips
Don’t jerk the bar off the rack—start with tension in your body
Don’t overextend at the top—stand straight, not leaning back
Choose the right height: too high turns it into a shrug, too low defeats the purpose
Focus on squeezing your glutes at the top of each rep
Deadlift variations aren’t just options—they’re tools. Each one lets you train smarter, target different muscles, and protect your body as you get stronger. Whether you’re chasing better glute growth, a stronger back, or just more variety in your training, there’s a variation that fits. And if you want a more controlled setup or you’re working in a commercial gym, the deadlift machine is a solid addition—it helps you focus on form while reducing setup stress. Start with one or two variations, focus on technique, and build from there. Your body will thank you.
I’m Max Lane, a dedicated fitness professional and the content strategist behind Inpek Fitness. With over ten years of hands-on experience in the fitness and gym equipment industry, I bring a practical and insightful perspective to every article I write. My background in strength training and commercial gym solutions allows me to dive deep into the mechanics and benefits of Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi Stations, and Free Weights. Whether you’re managing a fitness facility or striving to improve your own performance, my goal is to deliver clear, actionable insights that help you succeed. Outside of writing, I’m passionate about weightlifting, staying active, and discovering new ways to push the boundaries of modern fitness.
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