Deadlift 101: Three variations for building total body strength

Photo 1-2: Dumbbell Deadlift
Photo 3-4: Low Deadlift
Photo 5-6: High Deadlift

-The dumbbell deadlift can be completed with minimal equipment. Olympic platform taken? Gym too busy? No problem..work on technique development with a single dumbbell. I recommend going heavy (100+lbs) if strength is the primary goal. The weight lifted during this range of motion will feel surprisingly light as the total ROM is reduced due to the height of the dumbbell in comparison to a barbell.

- The low deadlift is a great exercise to increase hip and ankle range of motion throughout the lift. As you can see, having the plates under your feet will force you to get lower for the starting position. A word of warning: the extra 2-3'' required to lower the body to reach the bar may not seem like much, but it is a huge change! Total weight lifted in this position will be less than what you may typically be capable of in a regular deadlift.

-The high deadlift is a good addition for those who typically struggle with the starting pull in a deadlift. As the barbell is positioned on top of the plates, the range of motion to full extension is lessened by about 2-5'' depending on what type of plates used. As the ROM is decreased, expect to lift slightly heavier during this variation- although the starting position may take some time getting used to.

Common rep/set schemes for deadlift:
3 sets of 3 (power/strength)
5 sets of 5 (strength)
3 sets of 8-12 (hypertrophy)

On a personal note, I include 1-2 deadlift sessions in my weekly training. I also vary the style of deadlift used every 2-3 weeks. Try them out- and let me know how it goes!