CONVENTIONAL DEADLIFT

For beginners and intermediates, starting with light dumbbells is a logical choice. You can work on getting the proper technique with light weights and then progress to heavier dumbbells before moving up to the barbell. However, if you are using dumbbells or a barbell without the standard 45-pound plates on it, realize that you will probably be covering a larger ROM. The 45-pound plates are much larger than dumbbells or any other plates, so you'll be bending down farther with lighter weights. Think of it this way-when you are strong enough to pull 135 pounds (a 45-pound plate on each side of the 45-pound barbell) you won't have to bend as low, because the 45-pound plates are much higher than any of the plates you have been lifting. The heavier weight will actually seem easier.

Deadlift variations derive from this traditional deadlift, but all rely on some simple rules. Follow the instructions for perfect form and execution on every rep.

Beginner and Intermediate-Dumbbells

Intermediate and Advanced-Barbell