10 Deadlift Variations That Work Every Part of Your Body

Updated on 12/22/2018 at 12:05 PM

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Deadlifts are easily one of the best moves out there. In one fell swoop, a deadlift works your butt, core, legs, back, and upper body — truly the definition of a total-body move. But besides making it look like you had a booty lift, it's also the ultimate in functional fitness, making the move hugely popular amongst trainers and physical therapists. In short, if you aren't already doing deadlifts, you need to start! Whether this is your first deadlift — or your 500th! — here are seven variations that will push you even further and prevent deadlift boredom.

Romanian Deadlift

Holding the barbell (or two dumbbells at your side), keep your arms straight and knees slightly bent.
Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!
Do 12 reps to complete one set.

Deadlift With Back Row

Stand upright holding your dumbbells in each hand, with your palms facing in and your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist), lowering the weights to your shins without rounding your back.
Keeping your back almost parallel to the floor and abs pulled in to your spine, bend your elbows toward the ceiling, squeezing your shoulder blades together and performing a back row.
Maintain the position of your torso as you lower the weights back to your shins.
Squeeze your glutes to return to standing, keeping your back straight.
Do 15 reps to complete one set.

Single-Leg Deadlift

Stand with all your weight on your right foot, abs engaged and chest lifted.
Reach your torso forward as you lift your left leg behind you. Reach your arms out to the sides for balance as your torso and leg come parallel to the floor.
Hold this position for a moment, and reach through your left heel to engage the back of the left leg.
Moving in one piece, lower your left leg toward the floor as you return to standing upright, resting the left foot lightly on the ground. This completes one rep.
Do 10 to 12 reps on each side to complete a set.

Deadlift With Upright Row

Stand upright holding your dumbbells in each hand, arms at your sides, with your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist), lowering the weights as far as possible without rounding your back, which should remain straight.
Squeeze your glutes to return to sanding, keeping your back straight. Once you're standing, pull the weights up the front of your body, bringing them to your chin with elbows going wide. Lower the weights to complete one rep.
Do 15 reps to complete one set.

Single-Leg Deadlift With Kettlebell

Hold a kettlebell (between 10 and 20 pounds) in your right hand, and lift your left foot slightly off the ground.
Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body. The kettlebell will lower toward the ground. Keep your left shoulder blade pulled down your back.
With your back straight, return upright, coming to your starting position. This completes one rep. Maximize this move by keeping your right foot off the ground as you go through your reps.
Do 12 reps on each leg to complete one set.

Rotating Deadlift

Stand on your left leg with the right leg behind you with a bit of weight on your toes for balance; both knees are slightly bent. Place your hands behind your head, opening your elbows wide to the side and squeezing your shoulder blades together.
Pull your abs toward your spine and keep your back straight as you hinge forward from your hips until your torso is almost parallel to floor.
With a flat back, press through your left heel and return to standing as you twist your ribs and shoulders to the left. Your pelvis should stay still. This completes one rep.
Do 12 reps on each side to complete one set.

Single-Leg Deadlift With Row

Stand up straight, and hold two dumbbells with palms facing each other.
Lift your left foot up a bit, and balance on your right leg. Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body.
Holding this position, perform a row by bending your elbows back so that the dumbbells meet the sides of your chest while squeezing your shoulder blades together. Lower weights back toward the floor.
With your back straight, return upright, coming to your starting position to complete one rep.
Do 10 to 12 reps on each side to complete a set.

Cable Machine Romanian Dedlift

Adjust the carriage so that it's at the bottom of the cable machine. Attach a triceps rope handle to the pulley on the carriage of a cable station. You should be facing the pulley.
Next, select the amount of resistance you want — 20 to 30 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
Facing the pulley, grab the rope, and step approximately three feet away from the machine.
With a slight bend in your knees, slowly bend at your hips (this is a hinge movement pattern) as you simultaneously extend your arms forward. Your core should be engaged, and your back should be flat.
Then squeeze your glutes to stand back up as you simultaneously pull your elbows back (like you're performing a bent-over row). Pull with power, and continue to squeeze your glutes at the top to get full hip extension. Be sure to keep your core engaged.
This counts as one rep. Do 12 reps to complete a set.

Narrow Stance Deadlift

Select a medium to heavy kettlebell; 15 kilograms (about 33 pounds) should be a good start, but feel free to go lighter or heavier. There should be about half a foot of space in between your feet.
With your core engaged and your back flat, grip the handle of the kettlebell with both hands, holding it in front of you with your arms fully extended.
Engage your core as you shift your hips backward, like you were going to sit in a chair, lowering the kettlebell down to the ground. Be sure not to round your back.
Still engaging your core, drive through your heels and squeeze your glutes as you lift up.
This counts as one rep. Do eight reps to complete a set.

Deadlift With a Knee Drive

If you're a beginner, you can do this exercise without weight. For more advanced levels, grab a set of dumbbells. Ten pounds is a good starting point.
Hold a dumbbell in each hand, and stand tall.
Engage your core and keep your spine neutral as you begin to hinge at your hips, pushing your hips backward. At the same time, lift your left leg off the ground. Be sure to keep your left foot dorsiflexed (don't point your toes). Continue to hinge at your hips until your back is parallel to the ground; your leg should be in line with your back. Your back should be flat, and your head/neck should be in a neutral position.
Return to your standing position without placing your left foot on the ground. Once you're upright, drive your left knee up, creating a 90-degree angle at your knee joint. Your left foot should still be dorsiflexed. Be sure to stay tall and keep your core engaged throughout the entire movement. This counts as one rep.
Do 10 reps on each leg to complete a set.