Ironically, a lift that you’re probably more used to seeing performed by behemoth-like strongmen is probably one of the most accessible, low skill, attainable ways to safely train nearly every muscle in your body. No, take the time to lap the bag before standing it up. To reap the full benefits of the sandbag deadlift, don’t just hoist it from the floor – sumo style – for touch-and-go reps. But, what’s unique to the sandbag (beyond the fact each set feels like you’re going head to had with a bag of angry alligators), is that once you get the bag in your lap, you’re able to manoeuvre it so close to your body that it becomes an incredibly tactile cue for creating a powerful, spine protecting braced position. The undulating, dynamic nature of the sand shifting inside of a loosely filled bag means each rep puts up a fight, while the rolling, impossible to grip, rock hard nature of a bag that’s packed to the brim presents its own set of difficulties.Īs with the other entries on this list, the freedom to attack the lift from a multitude of angles is the true magic here. The inherent ‘unliftability’ of a sandbag stems from the fact that, despite the best technique and all of the lifting cues in the world, seldom are two reps ever the same. Landmine DeadliftĪ true test of ‘functional’ strength with enormous carryover to everyday tasks. This can be quickly mitigated by lowering your bells onto low block or a bench, or by switching out your dumbbells for kettlebells and reaping all of the same benefits, with a slightly more forgiving pick-up height. Beginning from the floor, the handles of a set of dumbbells are going to result in a vastly lower pick-up than that of a barbell – this can be problematic for some trainees who struggle to create tension in (or even reach) this position. One of the biggest drawbacks of the dumbbell deadlift is the comparatively large ' range of motion'. Dumbbells may just be the most versatile and accessible entry on this list. Stand behind the resistance, in the centre of, or even lower the dumbbells down behind your body for an extreme quad burn. With two weights that you’re able to manipulate freely through space, the dumbbell deadlift allows you to discover and capitalise on the most effective, pain-free range of motion for your own physiology. From limb length to injury history, your individual requirements should dictate which deadlift variation(s) dominate your programming, not peer pressure from Instagram powerlifters.Įssentially, copy and paste all of the benefits mentioned for the trap bar deadlift and add a whopping increase in flexibility of range of motion. When performed correctly, there’s nothing inherently dangerous about the barbell deadlift, but for most people there are a litany of reasons to get your fix of hinging, bending and lifting, elsewhere. The biggest benefits of hinging with a barbell? It's easy to add weight, and barbells are ten-a-penny. When you break it down, it's simply a loaded 'hinging' movement that works the hamstrings, glutes, back and grip. The truth is, unless your sole aim is to get very, very good at barbell deadlifting, there’s no reason whatsoever to solely prioritise the barbell deadlift. An obsession among many, it's believed – in certain circles – that one can't be serious about training if you're not deadlifting. With the exception of maybe the bench press, no other lift seems to have garnered such a hardcore ride-or-die fanbase than the deadlift.
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