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Deadlifting is the true beast of all exercises and is great to tone your upper and lower part of the body.
Deadlifting is the true beast of all exercises and is great to tone your upper and lower part of the body.
It helps to improve posture, build strength, and is even good for those trying to lose weight. But you can only reap the benefits of deadlifting when it is performed correctly.
 
A basic deadlift is a must include in your fitness routine, but trying variations can help you in multiple ways. Each variation focuses on different muscle groups and keeps your workouts fresh.
 
So, here are 5 variations you can try when you hit the gym next time.
 
Stiff leg deadlift
 
Stiff leg deadlift is the basic of deadlifting. Only after mastering this workout, you will be able to do other deadlifts with ease. But if you are suffering from lower back pain, then avoid this exercise.
 
How to do it:
 
Step 1: Stand on the ground with your feet hip-width apart from each other.
 
Step 2: Hinge at your hips and bend your knees to lower your body, so that you can pick up the weight from the ground, keeping your arms straight.
 
Step 3: Push your butt back and keep your back in a straight line. Your torso should be parallel to the floor.
 
Step 4: Keeping your core tight, push through your heels to stand up straight.
 
Step 5: Hold on for a second at the top, squeeze your butt and then slowly lower the weight again.
 
Single-leg deadlift
 
This workout is great for improving balance and stability. Single-leg deadlift is an ideal exercise to increase hip strength and mobility.
 
How to do it:
 
Step 1: Stand on the ground with your feet together. Hold one weight in your left hand in front of your left thigh.
 
Step 2: Shift your body weight to your right leg and slightly bend the knees. Now raise your left leg straight behind your back and hinge at the hips to bring your torso parallel to the ground. At the same time lower the weight towards the floor.
 
Step 3: Try to keep your back flat and your torso and left leg almost parallel to
 
Step 4: Keeping your core tight, push through your left heel to stand straight on the ground.
 
Step 5: As you reach the top, pause for a while, squeeze your butt and then slowly lower the weight back to the floor.
 
Sumo deadlift
 
This deadlift variation helps to increase strength and muscle mass. It is good for your quadriceps and glute Strength.
 
How to do it:
 
Step 1: Stand on the ground with your feet slightly wider than shoulder-width apart. Your knees should be slightly bent and one weight should be placed right in the middle of your legs.
 
Step 2: Hinge at your hips and bend your knees to lower your body to grab the weight with both your hands. Keep your hands straight while grabbing the weight.
 
Step 3: Push your butt back and keep your spine straight. Your torso should be almost parallel to the ground.
 
Step 4: Keeping your core tight, push through your heels to stand up straight with the weight.
 
Step 5: Pause at the top for a while, squeeze your butt and then slowly put the weight back to the ground.
 
Staggered stance deadlift
 
This deadlift is good for improving balance and stability.
 
How to do it:
 
Step 1: Stand on the ground with your feet hip-width apart from each other. Place weights near each foot.
 
Step 2: Place one foot 6 to 12 inches forward than the other, so your stance is staggered.
 
Step 3: Hinge at your hips and bend your knees to lower your body to grab weight in both your arms.
 
Step 4: Push your butt back, your back should be flat and your torso should be almost parallel to the floor.
 
Step 5: Keeping your core tight, push through your heels to stand up straight with the weight in both your hands.
 
Step 6: As you reach at the top pause for a while, squeeze your butt and then slowly lower the weight back to the floor.
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