Women’s Health JULY 2019 | 63
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Mix it up
Mastered the original? Try these variations on the deadlift to vary your gains
DUMBBELL ROMANIAN DEADLIFT
An ideal variation for at-home workouts when you only have
dumbbells. It’s also great for newbies who might not be able to
deadlift 20kg (a bar’s weight without plates) yet.STAGGERED-STANCE KETTLEBELL DEADLIFT
This single-leg switcheroo helps improve stability, balance and
oblique strength and will help you identify any strength
differences between each side of your body.HEX-BAR DEADLIFT
Easier to get into, this squatty deadlift targets your
quads more than conventional deadlifts do.SUMO BARBELL DEADLIFT
By spacing your feet further apart, you put even more
emphasis on the glutes as opposed to the quads.BUT WHAT
ABOUT MY BACK?
Forget what you’ve heard – or
assumed. Deadlifts can reduce
pain in some people with lower-
back issues, per The Journal
Of Strength And Conditioning
Research. (The move activates
key trunk muscles more than
the commonly prescribed
stability-ball exercises.)GLUTE GOALS
‘Deadlifts are a hip-dominant move,
with your glutes and hamstrings
doing the brunt of the work with
each rep,’ says Tenney. That means
they should be a mainstay in any
lower-body workout. And for a little
aesthetic, erm, perk, that means they
add size and shape to your bum, too.B O O S T E D
FAT LOSS
‘Deadlifts burn major calories both
in the gym and after you cool down
through excess post-exercise oxygen
consumption (EPOC),’ says physical
therapist and strength coach Mariel
Schofield. EPOC is the energy your
body uses in the recovery process,
meaning your body is still making
gains during your post-gym shower.EXTRA
CONFIDENCE
‘There’s a transformation when
women start picking up heavy
shit,’ says Tenney, explaining that
deadlifts lead to some of the biggest
improvements in her female clients’
self-esteem and sense of strength.
‘You can get to a place where you’re
deadlifting more than your body
weight, which is a cool thing in itself.’B
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