Ranking The Most UNDERRATED Deadlift Variations for Muscle Growth

Summary

In this video, the creator ranks various deadlift variations for hypertrophy, focusing on muscle growth rather than strength or ego lifting. While discussing each variation with humor and candid commentary, the creator emphasizes the effectiveness of exercises like the Romanian Deadlift (RDL) and Single-Leg RDL for building muscle. The video covers popular deadlifts like the Conventional, Sumo, Trap Bar, and Jefferson Deadlift, providing insights on which are best for targeting specific muscle groups. With a mix of humor and practical advice, the creator offers a unique, engaging take on deadlifting for muscle growth.

Takeaways

• 😀 The conventional deadlift, while often feared for hypertrophy, can still be effective if performed with controlled eccentric movements, hitting hamstrings, glutes, and erectors.
• 😀 The Sumo deadlift emphasizes hips and quads but may not be ideal for posterior chain hypertrophy. It's ranked lower for muscle growth due to its technique complexity and less effective hamstring stretch.
• 😀 The high-handle trap bar deadlift is a great option for general strength with less lower back stress, but for hypertrophy, it is ranked lower due to its reduced range of motion and emphasis on quads.
• 😀 The low-handle trap bar deadlift is more effective for hypertrophy, ranking higher than the conventional deadlift due to its increased range of motion and less lower back stress, but it still places more emphasis on the quads.
• 😀 Romanian deadlifts (RDLs), including variations like deficit RDLs, are highly effective for hypertrophy, offering a greater hamstring stretch with less weight required compared to conventional deadlifts.
• 😀 Partial deadlifts (e.g., box or rack pulls) are not ideal for hypertrophy because they don't offer as much muscle activation compared to other deadlift variations, making them less effective overall.
• 😀 The Jefferson deadlift is an old-school variation that is not ideal for hypertrophy, especially when more effective variations are available. Its awkward setup makes it less popular for muscle growth.
• 😀 Zercher deadlifts, while looking impressive, are not ideal for hypertrophy due to limitations in loading and the discomfort of the bar resting on the elbows. They're better suited as a fun movement variation rather than a serious hypertrophy exercise.
• 😀 Single-leg Romanian deadlifts (RDLs) are underrated for hypertrophy. They offer great time efficiency, flexibility in terms of equipment, and less lower back stress, making them a fantastic alternative for people seeking muscle growth.
• 😀 The key to selecting the best deadlift variation for hypertrophy is considering your training goals, recovery ability, and preference for certain movements. There’s no one-size-fits-all solution, and it’s important to choose what works for your body.

Q & A

What is the main focus of the video?

The main focus of the video is to rank different deadlift variations for muscle growth, providing insights into which variations are best suited for hypertrophy.

What is the issue with the conventional deadlift for hypertrophy?

The conventional deadlift is often considered less ideal for hypertrophy because it can lead to more fatigue than stimulus, especially when performed with heavy loads for singles, doubles, or triples, making it less efficient for muscle growth.

How does the Sumo deadlift compare to the conventional deadlift for hypertrophy?

The Sumo deadlift places more emphasis on the hips and quads, reducing the involvement of the lower back. While it’s not as effective for hamstring development as the conventional deadlift, it can still be used for hypertrophy, though it requires more technique adjustments.

What makes the trap bar deadlift a good choice for muscle growth?

The trap bar deadlift is a great option for hypertrophy because it reduces lower back stress, is easier to learn than the conventional deadlift, and allows for a good range of motion. The low handle version is particularly effective, though it might emphasize quads slightly more than hamstrings.

Why is the Romanian deadlift (RDL) considered one of the best deadlift variations for hypertrophy?

The Romanian deadlift is highly effective for hypertrophy as it targets the posterior chain, including hamstrings and glutes, with greater efficiency. It provides more stretch and tension on the muscles, allowing for significant muscle growth with less weight than the conventional deadlift.

What are the drawbacks of partial deadlifts and rack pulls for hypertrophy?

Partial deadlifts and rack pulls are less effective for hypertrophy because they limit the range of motion and don’t target the full range of the posterior chain. They can be used as accessories, but they don’t provide as much stimulus for muscle growth as other variations.

What is the Jefferson deadlift, and why is it not recommended for hypertrophy?

The Jefferson deadlift involves performing a deadlift with the bar placed between the legs. While not a bad exercise, it is considered less effective for hypertrophy compared to other deadlift variations because it requires a complex setup and doesn’t offer significant advantages over other options for muscle growth.

Why is the Zercher deadlift considered a poor choice for hypertrophy?

The Zercher deadlift is challenging due to the position of the bar in the elbow crease, which limits the ability to perform high-rep sets. While it can be fun as a party trick or a movement variation, it is not ideal for hypertrophy because it doesn’t effectively target the posterior chain.

How do single-leg Romanian deadlifts compare to traditional RDLs for hypertrophy?

Single-leg Romanian deadlifts (RDLs) are a more underrated and time-efficient option for hypertrophy. They require less loading, are equipment-friendly, and allow for better focus on the movement. While they may not be as heavy as traditional RDLs, they can still be very effective for targeting the hamstrings and glutes.

What is the ranking of different deadlift variations in the video for muscle growth?

The video ranks the Romanian deadlift (RDL) and stiff-legged deadlift as the top choices for hypertrophy, placing them in the A to S tier. The conventional deadlift is ranked B tier, the trap bar deadlift (low handle) is placed in the B tier, while the Sumo deadlift and high-handle trap bar deadlift fall in the low C to D tier. Partial deadlifts, the Jefferson deadlift, and the Zercher deadlift are placed in the D to E tier, with partial deadlifts being considered the least effective.