Incorporating deadlifts into your workout is one of the best ways to strengthen your core — and pretty much every other muscle group in your body. According to Livestrong, the muscles that make up our core are found in the upper and lower back, the hips, glutes, and of course, the abs. Deadlifting can be an intense form of strength training, so before you pick up those weights be sure to warm up your muscles adequately.
There are many variations on the classic deadlift, and here are a just a few that you can incorporate into your routine to have you looking toned and fit for the new year.
*Note: you will need dumbells complete this workout.
1. ROMANIAN DEADLIFT
According to Popsugar.com, in this deadlift variation, begin by holding the weights (in each hand) at hip level while keeping your arms straight and your knees slightly bent. Slowly bend at the hips, lowering your weights as far as possible while keeping your back straight. Make sure you continue to look forward. Then pull up, squeeze your glutes and keep your back straight.
Do this one set for 12 reps.
Video: SELF / Whitney Thielman
2. SINGLE LEG DEADLIFT
In this deadlift version, courtesy of SELF, you will start by standing and putting all of your weight on your one foot. Lift your leg behind you while keeping your torso straight and aligned. Stretch both arms out to the side for balance. Keep your torso parallel with the floor as you reach through to your heel, engaging your abs.
Repeat 10 to 12 times on each leg for a full set.
Video: SELF / Whitney Thielman
3. Staggered Stance Deadlift
Continuing to listen to SELF as our trainer, begin by staggering your feet slightly apart with one weight in each hand. Bend your knees and lower your torso towards the floor. Be sure to plant your heels firmly in place, and keep each weight aligned to your shins. And squeeze that butt, sis.
Do this one set for 12 reps.
Video: SELF / Whitney Thielman
4. Offset Load Deadlift
Can you hear SELF in your ear now? We can. For this deadlift, our trainer says to hold one weight in your hand and stand with your feet hip-apart. Bend your knees slightly and lower your body to the floor. Keep your arms straight as you squeeze your butt and position your back flat.
Do this one set for 12 reps and then switch hands to repeat.
Video: SELF / Whitney Thielman
5. Sliding Deadlift
Last one, sis. You got this! We and SELF strongly believe in you.
Position your feet at shoulder-width apart, with your knees slightly bent. Grab one weight and stretch your arms straight-out towards the floor. Push your butt out and keep your back flat parallel to the floor. Dig your heels into the floor and tighten that tummy. Straddle the weight between your legs and lower your weight to the floor.
Do this one set for 12 reps.
Video: SELF / Whitney Thielman
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