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hi guys my name is calvin i'm here with
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kay and i'm here to give you five of the
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best deadlift variations
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the first variation we're going to do is
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a conventional deadlift so what you want
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to do is stand shoulder width apart um
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you want your shins as close as you can
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towards the bar um your hands are going
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okay your chest is going to be up high
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you're going to squeeze your core and
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you're going to have a neutral spine
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okay now as she comes up she's going to
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and she's going to squeeze her core at
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the top well done so make sure you guys
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breathe out on the way up and make sure
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it's nice and controlled because you
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don't want to wobble when you're doing
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your deadlifts that's how you break form
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another thing i noticed that people do
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when they are doing the deadlifts which
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is in good form is they curve their back
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so the muscles that are that we're
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trying to target is the lower back
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also your hamstrings and your glutes
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if you do want to try and improve on
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your glutes make sure you squeeze your
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all right guys so the next exercise we
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have is the sumo deadlifts now with the
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sumo deadlifts is slightly different
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than your conventional deadlifts so your
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feet will be at a 45 degree angle
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and not only does this target your
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hamstrings but also really target your
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glutes and now your hands are going to
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be at a neutral grip or a mixed grip as
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you can see now her her chest is going
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to be up she's going to squeeze her
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glutes and she's going to drive up
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through her heels like so okay
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make sure you make sure your chest is up
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make sure your shoulders are rolled back
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and big squeeze your glutes at the top
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like so and make sure you're breathing
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out at the top which is very very
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again guys now with regards to this
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movement i notice a lot of people do
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make sure your chest is up the whole
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so your feet will be at a 45 degree
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angle your chest will be up high you're
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going to squeeze your core and you're
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going to drive up through your heels and
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you're going to breathe up at the top
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nice and steady nice and controlled
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again guys this targets not only your
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hamstrings but also targets your glutes
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so guys the next exercise we have is a
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romanian deadlifts are also known as
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so now she's going to be shoulder-width
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she's going to squeeze her core make
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sure your again your shins are close to
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now she could do a neutral grip or she
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could do a mixed grip again up to you
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for comfort your chest is going to be up
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high you're going to squeeze your core
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and make sure you keep a neutral spine
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okay you're going to go slow on the way
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and make sure you hinge forward with
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okay then up big squeeze your glutes and
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breathe out at the bottom well done
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now guys please make sure that the bar
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is close and tight to you make sure that
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it's not getting away from you and make
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sure that you're still driving up
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through your heels okay
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also make sure you're not on your toes
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because a lot of people are on their
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toes or they're leaning back on their
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heels which again doesn't really isolate
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your lower back which we're trying to
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so the next exercise we have which
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targets your hamstrings primarily is the
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okay so same thing again you're going to
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be shoulder width apart you're going to
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squeeze your core your bar is going to
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be up your chest is going to be up
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now with regards to here she's gonna
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grab the bar and go as close as she can
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towards her shoelace okay
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now with regards to her knees her knees
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are gonna be slightly bent which really
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isolates her hamstrings and then she's
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gonna pull up now make sure again guys
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you squeeze your core and make sure
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you're squeezing your glutes at the top
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okay if you want just that extra tension
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now take your time with that because
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what i notice for a lot of people they
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bend their knees too much and takes
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attention off their hamstrings
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like so which turns into a conventional
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right guys so the last exercise we have
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is a single leg romanian deadlift now
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what some of us will call it is a
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unilateral which is perfect for building
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your glutes okay because it's just one
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body part that we're targeting so what
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squeeze her core she's going to take her
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time now we're going to bring the weight
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close towards her shoelace
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and she's going to squeeze her core and
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make sure that your hip is level to the
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floor and take your time okay now again
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make sure your shoulder blades are
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and you're squeezing your core and
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taking your time and make sure your head
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and make sure your spine is neutral form
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so when you guys are doing the exercise
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make sure you're not rolling back onto
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your heel and make sure that your feet
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is fully planted onto the floor we are
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isolating your glutes so on the way up
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make sure you squeeze the glute okay
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and this is a perfect way to build your
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so guys two tips that you guys could use
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when performing the exercise one is make
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sure you squeeze your core
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and two if you are feeling unbalanced
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and you are squeezing your core then you
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can hold on to something and that will
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still give you the range and the
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isolation that you need
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right guys so that's been five of the
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best deadlift variations if you guys
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want to see more videos make sure you
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guys follow me in k on the my protein
