Deadlifts are a staple of strength training and one of the most effective exercises for building your glutes, hamstrings, and back. Whether you’re looking to strengthen your core, develop explosive power, or just enjoy picking up heavy shit, deadlifts offer a lot of benefits.

With so many variations to choose from, it can be tough to figure out how they differ and which one is right for you. This guide breaks down the four main deadlift variations: conventional, sumo, stiff-leg, and Romanian. Understanding their differences will help you perform each properly and choose the best one for your goals.

Overview of the Deadlifts

The four deadlift variations we’re going over today can be broken down into two categories: primary deadlifts and supplementary deadlifts. Conventional and sumo are primary deadlifts, while the stiff-leg deadlift (SLDL) and Romanian deadlift (RDL) are supplementary. Here’s a quick overview of the categories.

Primary Deadlifts

These are the foundational deadlifts, used primarily for building maximal strength. Both variations allow for heavy lifting, and choosing one over the other comes down to individual biomechanics and preference.

• Conventional Deadlift: Uses a narrower stance and a more inclined torso angle.

• Sumo Deadlift: Features a wider stance with a more upright torso and a shorter range of motion.

Supplementary Deadlifts

These variations emphasize posterior chain development with a greater focus on hip hinge mechanics. Supplementary deadlifts are often used for hypertrophy but can also be used for strength development, either directly or as an accessory movement.

• Stiff-Leg Deadlift (SLDL): Performed with minimal knee bend and a focus on hamstring and lower back activation.

• Romanian Deadlift (RDL): Starts from standing and is controlled through a limited range of motion without touching the floor.

Conventional Deadlift

The conventional deadlift is the classic way to deadlift and is a classic display of raw strength. Basically, you squat down with your feet about shoulder-width apart and rip the barbell off the floor. But it’s a little more involved than that, so let’s talk about the technique.

Setup:

• Stand with the barbell over your shoelaces, feet hip-width apart.

• Grip the bar outside your knees with a flat back and engaged core.

• Bend your knees until your shins lightly touch the bar.

Execution:

• Drive your feet into the floor while keeping your back tight.

• Extend your hips and knees simultaneously to lift the bar.

• Stand tall at lockout, but avoid overextending your lower back.

• Lower the bar by pushing your hips back before bending your knees.

Sumo Deadlift

The sumo deadlift utilizes a very wide stance with a more upright torso and a slightly shorter range of motion. Just like the conventional deadlift, you squat down and lift the barbell off the floor, but in a semi-sumo squat position.

Setup:

• Position your feet wider than shoulder-width, toes pointed slightly outward.

• Grip the bar inside your knees with arms extended.

• Keep your chest up and shins vertical.

Execution:

• Push through your legs to lift the bar while keeping your torso upright.

• Ensure your hips and knees extend at the same time.

• At lockout, avoid excessive leaning back.

• Lower the bar by pushing your hips back first, then bending your knees.

Stiff-Leg Deadlift

The stiff-leg, or straight-leg, deadlift primarily targets your hamstrings and back. Each rep starts from the floor and ends on the floor. Think of the SLDL as a conventional deadlift with vertical shins and higher hips.

Setup:

• Stand with the bar over your shoelaces, feet hip-width apart.

• Bend your knees slightly, but keep them fixed in place.

• Hinge at the hips and grip the bar with your back straight.

Execution:

• Lift the bar by engaging your hamstrings and glutes, keeping your shins vertical.

• Lower the bar slowly, maintaining tight core engagement.

• Keep the bar close to your body and avoid rounding your back.

• Each rep starts and ends on the floor.

Romanian Deadlift

The Romanian deadlift (RDL) is a supplemental deadlift that’s great for developing your glutes and hamstrings. The RDL is unique because it is the only deadlift variation that starts from the top. It then descends only to mid-shin before reversing.

Setup:

• Begin from a standing position with the bar at mid-thigh height.

• Grip the bar with a neutral spine and slight knee bend.

Execution:

• Push your hips back and lower the bar down your legs until you feel a deep stretch in your hamstrings.

• Keep your knees slightly bent, but do not allow them to travel forward.

• Stop when the bar reaches mid-shin or when your hamstring flexibility limits further movement.

• Return to the top by engaging your glutes and hamstrings.

• The bar never touches the ground between reps.

Key Differences at a Glance

How to Choose a Variation

First, define your goal. For example, are you primarily looking for strength gains or muscle growth? Next, consider your mobility and any injuries or limitations you might have. Here are some general guidelines and ideas to get you started.

• For maximal strength: Conventional or sumo deadlifts are best.

• For hypertrophy: Romanian and stiff-leg deadlifts emphasize muscle growth.

• For back issues: The sumo deadlift maintains a more upright torso, while the RDL offers a shorter range of motion. Both of these variations can be easier on the lower back for those of us with pre-existing issues.

• For mobility issues: if you have poor hamstring flexibility, RDLs are a great way to improve mobility while building strength.

In the end, the choice is up to you. All deadlift variations are excellent in their own way and rotating between them can be beneficial, as they complement each other and improve your overall strength, performance, and physique.

Common Deadlift Mistakes

Not Using Lifting Straps

• If grip is your limiting factor, lifting straps can help you maintain proper form, lift heavier, and squeeze a few more reps out.

• For heavier sets, a mixed grip works fine. But for the higher rep sets that we often use for supplementary deadlifts, straps can prevent grip fatigue, ensuring that your hip and leg muscles are the limiting factor in your sets, not your hands.

Rounding Your Lower Back

• Deadlifts aren’t inherently dangerous when performed correctly. Whatever variation you choose, ensure that you don't let your lumbar spine round. Keeping a straight back is key to avoid sending stress up your lower back and risking injury.

• Engage your core, keep your chest up, and drive with your hips. Do not simply bend over at the waist.

• Poor technique can lead to unnecessary lower back strain—prioritize form over weight.

Letting Your Knees Cave In

• This is especially common in sumo deadlifts due to the wide stance.

• Make sure your knees track in line with your toes—push them outward consciously if needed.

Leading With Your Hips

• If your hips rise before you break the weight off the floor, it causes an uneven force distribution. This shift transfers some of the work your hips should be doing to your lower back, which can lead to strain or injury.

• Keep your back tight, core braced, and drive with your legs to help ensure that your hips and knees extend simultaneously.

Bending Knees on the Descent (RDL)

• Keep a slight knee bend throughout but don’t let your knees travel forward—this keeps the focus on glutes and hamstrings.

• On the eccentric (lowering) part of the rep, cue yourself to, “send your knees back” or “freeze your knees.”

Legs Too Straight or Too Bent (SLDL)

• Keep your legs mostly straight but not completely locked out. Bend them just enough to maintain good back alignment.

• Too much knee bend turns the SLDL into a conventional deadlift, which isn’t the goal.

Final Thoughts

Deadlifts are a powerful and versatile movement that can be tailored to fit different training goals. Whether you want to build strength, size, or athleticism, mastering these variations will help you get there.

The key is consistency. Deadlift technique evolves over time, so keep refining your form, listening to your body, and adjusting as needed. The best variation is the one that works for you at any given time—so experiment, practice, and train smart.