The deadlift is the simplest exercise in the gym, and the one that dates back the furthest into history. Thousands of years ago, it was the caveman who could pick up the biggest rock who could build the strongest fort. Many exercises, including the bench press and squat, depend upon suits and rules and technique. The deadlift goes above all of this. When it comes to the deadlift, you either defeat gravity, or you do not. You either move a weight from grounded to upright, or you do not. It’s man versus metal in the best way!

Use a trap bar

This bar holds the weight like a standard bar, but it has a distinct “U” shape in the middle. It’s popular with bodybuilders doing barbell shrugs, preventing them from chafing their bodies while shrugging a heavy bar. Additionally, it allows the body to sit in the “middle” of the bar, which distributes the barbell’s weight more evenly. Using this style of bar during deadlifts allows the weight to sit in the middle of the body as well. Additionally, it helps protect the shins, knees, and thighs from the dreaded chafing that can occur when dragging a loaded barbell up the body.

Rack deadlifts

For many bodybuilders, lower-back definition is not a problem. They diet to get ripped, and they use hyperextensions to achieve muscular development there. They add deadlifts, which delivers lower back thickness. However, not all bodybuilders desire this. If you’re a guy with an already slightly-wide waist, adding 2 inches of thick muscle to your lower back isn’t desirable at all! To the contrary, actually! You still wish to use deadlifts for the thickness they add to the upper back. In cases like these, rack deadlifts are a terrific option. They allow you to complete the top half of the deadlift, and then stop before you reach that lower third. It’s akin to the floor being closer on the way down. This exercise is highly useful for building a thick back without widening the appearance of the waistline too much.

Changing the variables

In the simplest terms, deadlifting involves picking up the bar off of the floor. In reality, there are many different factors which can affect the motion of the deadlift, and therefore its results. Do you use gloves? They can protect the hands and prevent slipping. Do you use wrist wraps? Many bodybuilders consider them a crutch upon which you can become dependent, but many feel they are great for allowing the back to work to failure – before the grip gives out on you. How about chalk – do you use it for deadlifts? Chalk can be great for holding onto the bar better, as well as getting it to scoot up your body without snagging any clothes. Then there is the issue of hand placement or grip. Where do you grip the bar? Near the bar rings? Outside? Closer? Do you use standard or opposing grips?

There are many ways to alter the deadlift to make it more effective for you – give them a shot!

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