View Full Version : What deadlift variations should I have in a rotation?

01-08-2013, 07:56 AM
I got 2 44lb plates for christmas which meant I could deadlift again after months of not being able to add weight.

My max was 308lbs for 4 reps ages ago when I weighed less. Started after Christmas at 320lbs for 3 adding 10lbs every session(every other day) leading up to yesterday when I pulled 385 for 3 hard reps. I only got 2 on the 2nd set when form got bad then called it a day.

I realize since a few months now that I need to keep rotating excercises every few workouts to keep making gains. Obviously this applies to the deadlift too, so now I'd like some advice on the best variations to use. I was thinking of Sumo and Stiff legged, but not sure about snatch grip deadlift. Maybe even those defecit deads off a brick or something?

So yeah advice needed please guys. Share with me what deadlift variations worked for you.

Tom Mutaffis
01-08-2013, 09:00 AM
For variation you could pull from different heights (deficit, weights elevated on blocks or in a rack), use accommodating resistance (bands/chains), or different body positions (sumo stance, SLDL, etc.).

01-08-2013, 11:42 AM
You can also do halting pulls which are effective if your leverage sucks mid-pull. Simply pause at a certain location (right off floor, below knee, after knee or some combination of these) then pull through to the lockout.

You could also try programming a better sequence of volume/intensity/density for your plain old DLs to keep progressing.

01-08-2013, 12:16 PM
Paused rep (stop, hold and restart from your sticking point)
Snatch grip
Pull from blocks (4"-6")
Rack pulls
Reverse band

The sky is the limit. Any variations will help bring up your DL. Hell, create some new ones!

01-08-2013, 01:09 PM
Blood and thunder made a great point, you could always rotate between reps, speed and max effort deadlifts in a 3 week wave style.

any of the mentioned variations will work, but If it were me I would figure out where you suck the most (e.g off the floor/lockout/mid range) and work most variations around hammering that.

01-08-2013, 06:54 PM
Hi guys

Blood and thunder you're right I think I should rotate rep ranges on the deadlift imcurrently using 3x3 which is not rep heavy but still not max effort. My limit in weights available is just under 400lbs so I can't max out on conventional deads till I get more plates.

My plan now will be to do singles with a variation that doesn't let me handle as much weight(so I'm not restricted by my weights) and then use conventional pulls for speed work. Does this sound okay?

Oh and what do you guys think of the repetition method for deadlift? According to some higher reps isn't good for pulls due to form breakdown. I'm not talking really high reps here, 10 max, 8 optimally.

Ps forgive my spelling I'm using a tablet with spell correction

01-08-2013, 07:01 PM
Just picks exercises based on your weaknesses. I personally can lock out anything I get past my shins so defecits dont do to much for me. But blocks [pulls make or break my deadlift. Do what you need.

chris mason
01-08-2013, 08:57 PM
What Scott said.