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Dr. Brent Brookbush and client demonstrating a single leg touchdown with anterior to posterior pull and a single dumbbell
Dr. Brent Brookbush and client demonstrating a single leg touchdown with anterior to posterior pull and a single dumbbell

Deadlift Exercises and Deadlift Progressions

Deadlift strength training exercises - best progressions for barbell deadlifts, dumbbell deadlifts, band resisted deadlifts, single-leg touchdowns, and glute exercise progressions. Deadlift movements for endurance, stability, hypertrophy, and strength, and a sample deadlift routine.

Course Summary: Deadlift Exercises and Deadlift Progressions
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Course Summary: Deadlift Exercises and Deadlift Progressions

Abstract:

Abstract

  • Title: Deadlift Exercises and Deadlift Progressions
  • Background: The deadlift is a foundational multi-joint exercise, widely used in strength, rehabilitation, and athletic conditioning programs. Modifying the deadlift through variations (e.g., hex bar, sumo, single-leg) or equipment (e.g., shoes, weightlifting belts, etc.) alters joint kinematics, muscle activation, and long-term adaptations. This course provides a systematic review of comparative research to guide the selection and programming of optimal exercises.
  • Objective: To evaluate how deadlift variations, equipment modifications, and programming strategies affect force production, hypertrophy, EMG activity, power, and athletic performance, and to compare these outcomes to other lower-body exercises like the squat and hip thrust.
  • Eligibility Criteria: Peer-reviewed and published studies comparing deadlift variations, equipment modifications (e.g., accommodating resistance, footwear), or comparing deadlifts to alternative exercises across various populations.
  • Information Sources: All available comparative studies matching the criteria that could be located at the time of publication.
  • Risk of Bias: Protocols varied in exercise selection, participant training experience, loading parameters, and specific testing equipment, potentially limiting generalizability across fitness levels.
  • Results: Different variations result in specific physiological adaptations. Hex bar deadlifts result in heavier 1-RM loads, higher peak power, and increased quadriceps involvement, whereas conventional and stiff-leg deadlifts result in more hamstring and erector spinae activity. Single-leg deadlifts result in more gluteal and gluteus medius activity, and integrating single-leg stiff-leg deadlifts into warm-ups results in a significantly lower rate of hamstring injuries. Compared with back squats, deadlifts produce greater hip extensor work and hamstring activity, but both exercises yield similar long-term improvements in jump height, sprint speed, and peak power. Modifying programs to accommodate resistance (bands and chains) yields heavier relative 1-RM loads than standard barbell training. For post-activation potentiation (PAP), heavy hex-bar deadlifts yield significantly higher peak power outputs than heavy back squats during the early recovery window (2-6 minutes). Finally, programming should account for sex differences, as submaximal deadlift loads yield significantly more total repetitions per set for females than for males.
  • Limitations: Varied participant experience levels (novice to elite), short intervention periods for longitudinal studies, and differing methodologies for measuring kinematics and EMG activity reduce the certainty of some conclusions.
  • Conclusions: Fitness professionals should select deadlift variations based on specific physiological goals: using hex-bar deadlifts to maximize power, conventional or stiff-leg deadlifts to maximize posterior chain recruitment, and single-leg variations for gluteal development and injury prevention. Optimizing performance also requires modifying external variables, such as lifting barefoot to reduce postural sway, integrating accommodating resistance to overcome strength plateaus, and adjusting submaximal volume prescriptions to account for females performing more repetitions than males.
  • Registration: Not registered.

Evidence-based deadlift variations, comparisons, and programming for optimal strength and performance.

This course explores how different deadlift variations, equipment modifications, and programming strategies influence kinematics, muscle activity (EMG), strength, power, and athletic performance. From conventional and hex-bar deadlifts to accommodating resistance and comparisons with squats, you will examine research to make data-driven, goal-oriented programming decisions for clients, patients, and athletes.

Key Topics Covered

  • Deadlift Variations & Biomechanics: Learn how altering stance (sumo vs. conventional), equipment (hex bar vs. barbell), and execution (single-leg, stiff-leg) changes joint kinematics, torque, and muscle recruitment patterns.
  • Deadlifts vs. Squats & Other Exercises: Explore comparative research on muscle activity, fatigue, and performance outcomes between deadlifts, back squats, front squats, hip thrusts, and leg curls to optimize exercise selection.
  • Equipment & Apparel Optimization: Understand how utilizing accommodating resistance (bands and chains), weight belts, wrist straps, and specific footwear (barefoot vs. flat-soled shoes) affects force production, rate of force development (RFD), and postural sway.
  • Athletic Performance & PAP: Review the effects of deadlifts on sprint times, jump heights, and post-activation potentiation (PAP) protocols to maximize peak power in trained athletes.
  • Injury Prevention Strategies: Discover how incorporating single-leg stiff-leg deadlifts into dynamic warm-ups results in significantly lower rates of mild and moderate hamstring injuries during competitive athletic seasons.
  • Sex Differences & Anatomical Considerations: Consider how torso length creates mechanical advantages in sumo deadlifts, and why submaximal volume prescriptions must be adjusted for females, who consistently perform more repetitions per set than males at similar relative intensities.

Frequently Asked Questions (FAQs)

  • What is the difference between a hex bar and a conventional deadlift? Hex bar deadlifts handle heavier loads, maximize peak power, and involve more quadriceps, making them ideal for power development. Conventional deadlifts result in more total work, higher lumbar moments, and more hamstring and erector spinae recruitment.
  • Are deadlifts or squats better for athletic performance? Long-term training reinforces the principle of specificity (squats result in heavier squat 1-RMs; deadlifts result in heavier deadlift 1-RMs). However, long-term training with either exercise results in similar improvements in countermovement jump (CMJ) height, sprint speed, and peak power.
  • Which deadlift is best for the glutes? While all deadlifts recruit the gluteus maximus, wide-stance Romanian deadlifts and single-leg deadlifts result in more gluteal activity than conventional deadlifts. For maximal gluteus maximus recruitment, supplement deadlifts with hip thrusts.
  • Do deadlifts prevent hamstring injuries? Yes, research demonstrates that incorporating single-leg stiff-leg deadlifts into dynamic warm-up routines results in a significantly lower rate of mild and moderate hamstring injuries during athletic seasons.
  • Should I use bands or chains when deadlifting? If the goal is to overcome a strength plateau, yes. Integrating accommodating resistance (bands or chains) improves the rate of force development (RFD) and yields heavier relative 1-RM deadlift loads over long-term programs compared with conventional barbell training alone.
  • Should I deadlift barefoot or wear shoes? Performing deadlifts barefoot or in flat-soled shoes results in less postural sway and lower plantar surface pressure, optimizing force transfer compared to cushioned athletic shoes.

Pre-approved Credits for:

Pre-approved for Continuing Education Credits for:

This course includes:

  • AI Tutor
  • Course Summary Webinar
  • Study Guide
  • Text and Illustrations
  • Audio Voice-over
  • Research Review
  • Sample Routine
  • AI Test Coach and Custom Study Plan
  • Practice Exam
  • Pre-approved 3 Credit Final Exam

Webinar: Deadlift Exercises and Deadlift Progressions

Course Study Guide: Deadlift Exercises and Deadlift Progressions

Introduction
2 Sub Sections

Deadlift Progressions and Videos
6 Sub Sections

Research Summary Statement and 1-page Research Summary

Research Findings Summary
3 Sub Sections

Research Review: Comparing Deadlift Variations and Equipment
13 Sub Sections

Research Review: Comparison to Other Exercises
8 Sub Sections

Research Review: Additional Comparisons and Research
7 Sub Sections

Sample Routine: Intermediate General Fitness

Bibliography

Sumo Versus Conventional Deadlifts

  1. Hanen, N. C., Ben Mansour, K., Ertel, G. N., Duchene, Y., & Gauchard, G. C. (2025). Biomechanical analysis of conventional and sumo deadlift. Frontiers in Bioengineering and Biotechnology, 13, 1597209.
  2. Escamilla, R. F., Francisco, A. C., Fleisig, G. S., Barrentine, S. W., Welch, C. M., Kayes, A. V., ... & Andrews, J. R. (2000). A three-dimensional biomechanical analysis of sumo and conventional style deadlifts. Medicine and science in sports and exercise, 32(7), 1265-1275.
  3. Jovanović, M., Kapeleti, M., Ubović, M., Pažin, N., Ilić, D., & Mrdaković, V. (2021). Differences between conventional and sumo variants of deadlifting: Kinematic, kinetic and electromiographic study. Fizicka Kultura, 75(2), 133-143.
  4. Fletcher, I., Maddams, G., & Charalambous, L. (2025). Differences in Muscle Activation and Joint Kinematics Between Deadlift Styles When Performed at High-Intensity Training Loads. International Journal of Strength and Conditioning, 5(1).
  5. Koderi, K. L., Tan, K., Azzfar, M. S., Abd Malek, N. F., Mohamad, N. I., & Nadzalan, A. M. (2020, April). The effects of stance width on muscle activation and performance during Romanian deadlift exercise. In Journal of physics: conference series (Vol. 1529, No. 2, p. 022026). IOP Publishing.
  6. García-Jaén, M., Sanchis-Soler, G., Casanova-Juliá, M., Sebastiá-Amat, S., & Cortell-Tormo, J. M. (2022). Can the craniocervical position modulate trunk muscle activation during a deadlift? A preliminary electromyographical analysis comparing conventional and sumo variations.
  7. Valenzuela, K. A., Walters, K. A., Avila, E. L., Camacho, A. S., Alvarado, F., & Bennett, H. J. (2021). Footwear affects conventional and sumo deadlift performance. Sports, 9(2), 27.
  8. Escamilla, R. F., Francisco, A. C., Kayes, A. V., Speer, K. P., & Moorman, C. T. (2002). An electromyographic analysis of sumo and conventional style deadlifts. Medicine and science in sports and exercise, 34(4), 682-688.
  9. Kawama, R., Takahashi, K., & Wakahara, T. (2021). Effect of hip joint position on electromyographic activity of the individual hamstring muscles during stiff-leg deadlift. The Journal of Strength & Conditioning Research, 35, S38-S43.

    Stiff-Leg Deadlifts Compared to Conventional Deadlifts
  10. Lee, S., Schultz, J., Timgren, J., Staelgraeve, K., Miller, M., & Liu, Y. (2018). An electromyographic and kinetic comparison of conventional and Romanian deadlifts. Journal of Exercise Science & Fitness, 16(3), 87-93.
  11. Bezerra, E. S., Simão, R., Fleck, S. J., Paz, G., Maia, M., Costa, P. B., ... & Serrão, J. C. (2013). Electromyographic activity of lower body muscles during the deadlift and still-legged deadlift. Journal of Exercise Physiology Online, 16(3), 30-39.
  12. Lyons, M., Burnie, L., Pearson, L., & Barry, G. (2025). The effects of the conventional deadlift and Romanian deadlift on muscle activation and joint angles at a submaximal intensity. Graduate Journal of Sports Science, Coaching, Management, & Rehabilitation.

    Hex Bar Deadlifts Compared to Conventional Deadlifts (and 4)
  13. Coratella, G., Tornatore, G., Longo, S., Esposito, F., & Cè, E. (2022). An electromyographic analysis of Romanian, step-Romanian, and stiff-leg deadlift: Implication for resistance training. International Journal of Environmental Research and Public Health, 19(3), 1903.
  14. Lake, J., Duncan, F., Jackson, M., & Naworynsky, D. (2017). Effect of a hexagonal barbell on the mechanical demand of deadlift performance. Sports, 5(4), 82.
  15. Malyszek, K. K., Harmon, R. A., Dunnick, D. D., Costa, P. B., Coburn, J. W., & Brown, L. E. (2017). Comparison of olympic and hexagonal barbells with midthigh pull, deadlift, and countermovement jump. The Journal of Strength & Conditioning Research, 31(1), 140-145.
  16. Swinton, P. A., Stewart, A., Agouris, I., Keogh, J. W., & Lloyd, R. (2011). A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. The Journal of Strength & Conditioning Research, 25(7), 2000-2009.
  17. Lockie, R. G., Moreno, M. R., Lazar, A., Risso, F. G., Liu, T. M., Stage, A. A., ... & Callaghan, S. J. (2018). The 1 repetition maximum mechanics of a high-handle hexagonal bar deadlift compared with a conventional deadlift as measured by a linear position transducer. The Journal of Strength & Conditioning Research, 32(1), 150-161.
  18. Duncan, M. J., Guimaraes-Ferreira, L., Tallis, J., Loturco, I., Weldon, A., & Thapa, R. K. (2023). Determining and comparing the optimum power loads in hexagonal and straight bar deadlifts in novice strength-trained males. Biomedical Human Kinetics, 15(1), 229-238.
  19. Camara, K. D., Coburn, J. W., Dunnick, D. D., Brown, L. E., Galpin, A. J., & Costa, P. B. (2016). An Examination of Muscle Activation and Power Characteristics While Performing the Deadlift Exercise with Straight and Hexagonal Barbells: 1688 Board# 341 June 2, 9: 00 AM-10: 30 AM. Medicine & Science in Sports & Exercise, 48(5S), 470.
  20. Andersen, V., Fimland, M. S., Mo, D. A., Iversen, V. M., Vederhus, T., Hellebø, L. R. R., ... & Saeterbakken, A. H. (2018). Electromyographic comparison of barbell deadlift, hex bar deadlift, and hip thrust exercises: A cross-over study. The Journal of Strength & Conditioning Research, 32(3), 587-593.

    Comparing Different Positions and ROMs (and 5)
  21. Snyder, B. J., Cauthen, C. P., & Senger, S. R. (2017). Comparison of muscle involvement and posture between the conventional deadlift and a “walk-in” style deadlift machine. The Journal of Strength & Conditioning Research, 31(10), 2859-2865.
  22. García-Jaén, M., Sanchis-Soler, G., Casanova-Juliá, M., Sebastiá-Amat, S., & Cortell-Tormo, J. M. (2022). Can the craniocervical position modulate trunk muscle activation during a deadlift? A preliminary electromyographical analysis comparing conventional and sumo variations.
  23. Moreira, V. M., Lima, L. C. R. D., Mortatti, A. L., Souza, T. M. F. D., Lima, F. V., Oliveira, S. F. M., ... & Banja, T. (2023). Analysis of Muscle Strength and Electromyographic Activity during Different Deadlift Positions. Muscles, 2(2), 218-227.
  24. Sakakibara, N., Shin, S., Watanabe, T., & Matsuoka, T. (2014). Influence of Lumbopelvic Stability on Deadlift Performance in Competitive Powerlifters. Sportlogia, 10(2), 89-95.
  25. Edington, C., Greening, C., Kmet, N., Philipenko, N., Purves, L., Stevens, J., ... & Butcher, S. (2018). The effect of set up position on EMG amplitude, lumbar spine kinetics, and total force output during maximal isometric conventional-stance deadlifts. Sports, 6(3), 90.

    Bounce Versus Pause Deadlifts
  26. Moss, A. C., Dinyer, T. K., Abel, M. G., & Bergstrom, H. C. (2021). Methodological considerations for the determination of the critical load for the deadlift. The Journal of Strength & Conditioning Research, 35, S31-S37.
  27. Krajewski, K. T., LeFavi, R. G., & Riemann, B. L. (2019). A biomechanical analysis of the effects of bouncing the barbell in the conventional deadlift. The Journal of Strength & Conditioning Research, 33, S70-S77.

    Chains Compared to Conventional Resistance
  28. Nijem, R. M., Coburn, J. W., Brown, L. E., Lynn, S. K., & Ciccone, A. B. (2016). Electromyographic and force plate analysis of the deadlift performed with and without chains. The Journal of Strength & Conditioning Research, 30(5), 1177-1182.
  29. Ferland, P. M., Tremblay, N., Allisse, M., Comtois, A. S., Bui, H. T., & Leone, M. (2022). The accommodated resistance training method significantly improves deadlift relative maximal strength more than the classic plate loaded method in male classic powerlifters. Gazz. Medica Ital.-Arch. Per Le Sci. Mediche, 181, 507-515.

    Bands Compared to Conventional Resistance (and 29)
  30. Andersen, V., Fimland, M. S., Mo, D. A., Iversen, V. M., Larsen, T. M., Solheim, F., & Saeterbakken, A. H. (2019). Electromyographic comparison of the barbell deadlift using constant versus variable resistance in healthy, trained men. PLoS one, 14(1), e0211021.
  31. Heelas, T., Theis, N., & Hughes, J. D. (2021). Muscle activation patterns during variable resistance deadlift training with and without elastic bands. The Journal of Strength & Conditioning Research, 35(11), 3006-3011.
  32. Andersen, V., Pedersen, H., Fimland, M. S., Shaw, M. P., Solstad, T. E. J., Stien, N., ... & Saeterbakken, A. H. (2020). Acute effects of elastic bands as resistance or assistance on EMG, kinetics, and kinematics during deadlift in resistance-trained men. Frontiers in Sports and Active Living, 2, 598284.
  33. Lohman, E. B., Alameri, M., Cakir, F., Chia, C. C., Shih, M., Mulay, O., ... & Daher, N. (2024). Comparison of kinematics and myoelectrical activity during deadlift, with and without variable banded resistance, in healthy, trained athletes. Physical Therapy Rehabilitation Science, 13(1), 53-70.
  34. Galpin, Andrew J., Kylie K. Malyszek, Kyle A. Davis, Shaina M. Record, Lee E. Brown, Jared W. Coburn, RoQue A. Harmon, Jeff M. Steele, and Adam D. Manolovitz. "Acute effects of elastic bands on kinetic characteristics during the deadlift at moderate and heavy loads." The Journal of Strength & Conditioning Research 29, no. 12 (2015): 3271-3278.

    Flywheels and Bilateral versus Unilateral
  35. Maroto-Izquierdo, S., García-López, D., Beato, M., Bautista, I. J., Hernández-Davó, J. L., Raya-González, J., & Martín-Rivera, F. (2024). Force production and electromyographic activity during different flywheel deadlift exercises. Sports, 12(4), 95.
  36. Mo, R. C. Y., Ngai, D. C. W., Ng, C. C. M., Sin, K. H. S., Luk, J. T. C., & Ho, I. M. K. (2023). Effects of loading positions on the activation of trunk and hip muscles during flywheel and dumbbell single-leg Romanian deadlift exercises. Frontiers in physiology, 14, 1264604.
  37. Morencos, E., González-Frutos, P., Rivera, C., & Veiga, S. (2022). Effects of six weeks of flywheel single-leg romanian deadlift training on speed, jumping and change of direction performance. International journal of environmental research and public health, 19(3), 120

    Other Loads (and 29)
  38. Jeong, J., & Park, I. (2025). Comparison of Lower Limb COP and Muscle Activation During Single-Leg Deadlift Using Elastic and Inelastic Barbells. Sports, 13(8), 242.
  39. McCurdy, K., & Koldenhoven, R. M. (2025). Comparison of Muscle Activation and Range of Motion between the Traditional and Landmine Romanian Deadlift. International Journal of Strength and Conditioning, 5(1).

    Stable vs Unstable Surface
  40. Jeong, S., Son, S., Lee, H., & Lee, G. (2022). Comparison of trunk and lower extremity muscle activities during deadlift depending on support surface. PNF and Movement, 20(1), 67-72.
  41. Fozia, S. S., Sharma, S., & Arora, N. (2019). Core muscles electromyographic analysis in collegiate athlete on performing deadlift on different unstable surfaces. Forensic Medicine and Pathology, 12(2), 95.
  42. Chulvi-Medrano, I., García-Massó, X., Colado, J. C., Pablos, C., de Moraes, J. A., & Fuster, M. A. (2010). Deadlift muscle force and activation under stable and unstable conditions. The Journal of Strength & Conditioning Research, 24(10), 2723-2730.

    Weight-lifting belts and Wrist Straps (and 8)
  43. Fong, S. S., Chung, L. M., Gao, Y., Lee, J. C. W., Chang, T. C., & Ma, A. W. (2022). The influence of weightlifting belts and wrist straps on deadlift kinematics, time to complete a deadlift and rating of perceived exertion in male recreational weightlifters: An observational study. Medicine, 101(7), e28918.

    Shoes vs No-Shoes (and 7)
  44. Maior, A. S., & Silva, L. F. D. (2023). Deadlift Exercise with Shoes or Barefoot: Effects on Balance and Postural Control in Men and Women. Muscles, Ligaments & Tendons Journal (MLTJ), 13(3).
  45. Hammer, M. E., Meir, R. A., Whitting, J. W., & Crowley-McHattan, Z. J. (2018). Shod vs. barefoot effects on force and power development during a conventional deadlift. The Journal of Strength & Conditioning Research, 32(6), 1525-1530.

    Cueing Effects on Repetition Velocity
  46. Concon, V., Kobal, R., Carvalho, L., Crivoi do Carmo, E., Coimbra, D., & Barroso, R. (2025). The effect of real-time visual feedback and verbal encouragement on repetition velocity of squat, bench press and deadlift exercises in competitive powerlifters. International Journal of Sports Science & Coaching, 20(1), 275-280

    Deadlifts Compared to Squats
  47. Aasa, U., Bengtsson, V., Berglund, L., & Öhberg, F. (2022). Variability of lumbar spinal alignment among power-and weightlifters during the deadlift and barbell back squat. Sports biomechanics, 21(6), 701-717.
  48. Hales, M. E., Johnson, B. F., & Johnson, J. T. (2009). Kinematic analysis of the powerlifting style squat and the conventional deadlift during competition: is there a cross-over effect between lifts?. The Journal of Strength & Conditioning Research, 23(9), 2574-2580.
  49. Choe, K. H., Coburn, J. W., Costa, P. B., & Pamukoff, D. N. (2021). Hip and knee kinetics during a back squat and deadlift. The Journal of Strength & Conditioning Research, 35(5), 1364-1371.
  50. Barnes, M. J., Miller, A., Reeve, D., & Stewart, R. J. (2019). Acute neuromuscular and endocrine responses to two different compound exercises: squat vs. deadlift. The Journal of Strength & Conditioning Research, 33(9), 2381-2387.
  51. Iversen VM, Mork PJ, Vasseljen O, Bergquist R, Fimland MS. Multiple-joint exercises using elastic resistance bands vs. conventional resistance-training equipment: A cross-over study. Eur J Sport Sci. 2017; 17(8): 973–82. pmid:28628370

    Hex Bar Deadlifts Compared to Squats
  52. Gantois, P., de Souza Fonseca, F., Nakamura, F. Y., de Sousa Fortes, L., Fernandez-Fernandez, J., & Batista, G. R. (2023). Analysis of velocity-and power-load relationships of the free-weight back-squat and hexagonal bar deadlift exercises. Biology of Sport, 40(1), 201-208.
  53. Odgers, J. B., Zourdos, M. C., Helms, E. R., Candow, D. G., Dahlstrom, B., Bruno, P., & Sousa, C. A. (2021). Rating of perceived exertion and velocity relationships among trained males and females in the front squat and hexagonal bar deadlift. The Journal of Strength & Conditioning Research, 35, S23-S30.

    Back Squats, Front Squats, Single-leg Squats, and Deadlifts
  54. Korak, J. A., Paquette, M. R., Fuller, D. K., Caputo, J. L., & Coons, J. M. (2018). Muscle activation patterns of lower-body musculature among 3 traditional lower-body exercises in trained women. The Journal of Strength & Conditioning Research, 32(10), 2770-2775.
  55. Kasovic, J., Martin, B., & Fahs, C. A. (2019). Kinematic differences between the front and back squat and conventional and sumo deadlift. The Journal of Strength & Conditioning Research, 33(12), 3213-3219.
  56. McCurdy, K., Walker, J., & Yuen, D. (2018). Gluteus maximus and hamstring activation during selected weight-bearing resistance exercises. The Journal of Strength & Conditioning Research, 32(3), 594-601.

    Including Hip Thrust Comparisons
  57. Otsuka, M., Honjo, T., Nagano, A., & Isaka, T. (2021). Kinetics in lumbosacral and lower-limb joints of sprinters during barbell hip thrust compared to deadlift and back squat. PLoS One, 16(7), e0251418
  58. Delgado, J., Drinkwater, E. J., Banyard, H. G., Haff, G. G., & Nosaka, K. (2019). Comparison between back squat, Romanian deadlift, and barbell hip thrust for leg and hip muscle activities during hip extension. The Journal of Strength & Conditioning Research, 33(10), 2595-2601.
  59. Veeck, F., de Vargas, J. S., Godinho, R. A. T., Wilhelm, E. N., Pinto, M. D., & Pinto, R. S. (2024). Hamstring-to-quadriceps activation ratio during lower-limb strengthening exercises. Research in Sports Medicine, 32(5), 843-856.

    Including Leg Curl Comparisons (and 59)
  60. Ebben, W. P. (2009). Hamstring activation during lower body resistance training exercises. International journal of sports physiology and performance, 4(1), 84-96.
  61. WRIGHT, G. A., DELONG, T. H., & Gehlsen, G. (1999). Electromyographic activity of the hamstrings during performance of the leg curl, stiff-leg deadlift, and back squat movements. The Journal of Strength & Conditioning Research, 13(2), 168-174.

    Including Bench Press Comparisons
  62. Helms, E. R., Storey, A., Cross, M. R., Brown, S. R., Lenetsky, S., Ramsay, H., ... & Zourdos, M. C. (2017). RPE and velocity relationships for the back squat, bench press, and deadlift in powerlifters. The Journal of Strength & Conditioning Research, 31(2), 292-297.
  63. Belcher, D. J., Sousa, C. A., Carzoli, J. P., Johnson, T. K., Helms, E. R., Visavadiya, N. P., ... & Zourdos, M. C. (2019). Time course of recovery is similar for the back squat, bench press, and deadlift in well-trained males. Applied Physiology, Nutrition, and Metabolism, 44(10), 1033-1042.

    Including Lunge Comparison
  64. Utomo, A. W. B., Izzudin, A. R. A., Mashuri, A., Santoso, J. A., & Kuryanto, M. S. (2025). PERBEDAAN DOMS SETELAH LATIHAN SQUAT, LUNGE, DEADLIFT, DAN STEP-UP PADA ATLET TAEKWONDO. Jurnal Ilmiah Spirit, 25(2), 146-149.

    Program Comparisons
  65. Shiba, J., Kuramochi, R., Tokutake, G., Enoki, S., Nakamura, Y., & Kotoh, Y. (2023). Comparison of the effects of deadlift versus back squat on jumping, acceleration, and change of direction. Isokinetics and Exercise Science, 31(2), 87-95.
  66. Hagerupsen, K., Pedersen, S., Giller, N. B., Thomassen, N. K., Heitmann, K. A., Sagelv, E. H., ... & Johansen, K. R. (2024). Comparison of resistance training using barbell half squats and trap bar deadlifts on maximal strength, power performance, and lean mass in recreationally active females: an eight-week randomized trial. BMC Sports Science, Medicine and Rehabilitation, 16(1), 124.
  67. Nigro, F., & Bartolomei, S. (2020). A comparison between the squat and the deadlift for lower body strength and power training. Journal of human kinetics, 73, 145.

    Deadlifts Compared to Single-leg Deadlifts (36 & 50)
  68. Diamant, W., Geisler, S., Havers, T., & Knicker, A. (2021). Comparison of EMG activity between single-leg deadlift and conventional bilateral deadlift in trained amateur athletes-An empirical analysis. International journal of exercise science, 14(1), 187.
  69. Lee, S., & An, D. H. (2023). Comparison of Hip Extensor Muscles Activities According to Forward Trunk Lean Angles During Single-leg Deadlift. Physical Therapy Korea, 30(1), 8-14.
  70. Begalle, R. L., DiStefano, L. J., Blackburn, T. and Padua, D. A. (2012) Quadriceps and hamstrings coactivation during common therapeutic exercises. Journal of Athletic Training, 47(4), 396-405
  71. Otani, R., Nishikawa, H., Matsunaga, S., Hiroshige, Y., & Nakamura, M. (2025). The Effect of Single Leg Romanian Deadlift on the Risk of Hamstring Strain Injuries in Track and Field Athletes: A Cohort Study. International journal of sports physical therapy, 20(5), 657.

    Deadlifts Compared to Leg Curls (and 59-61)
  72. Schoenfeld BJ, Contreras B, Tiryaki-Sonmez G, Wilson JM, Kolber MJ, Peterson MD. Regional differences in muscle activation during hamstrings exercise. J Strength Cond Res. 2015; 29(1): 159–64. pmid:24978835
  73. McAllister, M. J., Hammond, K. G., Schilling, B. K., Ferreria, L. C., Reed, J. P., & Weiss, L. W. (2014). Muscle activation during various hamstring exercises. The Journal of Strength & Conditioning Research, 28(6), 1573-1580.
  74. Hegyi, A., Péter, A., Finni, T., & Cronin, N. J. (2018). Region‐dependent hamstrings activity in Nordic hamstring exercise and stiff‐leg deadlift defined with high‐density electromyography. Scandinavian Journal of Medicine & Science in Sports, 28(3), 992-1000.
  75. Boyer, A., Hug, F., Avrillon, S., & Lacourpaille, L. (2021). Individual differences in the distribution of activation among the hamstring muscle heads during stiff-leg Deadlift and Nordic hamstring exercises. Journal of sports sciences, 39(16), 1830-1837.
  76. Morin, T., Doguet, V., Nordez, A., Caillet, A., & Lacourpaille, L. (2022). Minimal Role of Hamstring Hypertrophy in Strength Transfer Between Nordic Hamstring and Stiff-Leg Deadlift: A Blinded Randomized Controlled Trial. The Journal of Strength & Conditioning Research, 10-1519.

    Deadlifts Compared to Hip Thrusts (20, 58, 59)
  77. Otsuka, M., Honjo, T., Nagano, A., & Isaka, T. (2021). Kinetics in lumbosacral and lower-limb joints of sprinters during barbell hip thrust compared to deadlift and back squat. PLoS One, 16(7), e0251418.

    Deadlifts Compared to Good Mornings (and 60 & 73)
  78. Schellenberg, F., Lindorfer, J., List, R., Taylor, W. R., & Lorenzetti, S. (2013). Kinetic and kinematic differences between deadlifts and goodmornings. Sports Medicine, Arthroscopy, Rehabilitation, Therapy & Technology, 5(1), 27.

    Deadlifts Compared to Farmer's Carries
  79. Winwood, P. W., Cronin, J. B., Brown, S. R., & Keogh, J. W. (2014). A biomechanical analysis of the farmers walk, and comparison with the deadlift and unloaded walk. International Journal of Sports Science & Coaching, 9(5), 1127-1143.
  80. Semper, L. (2024). The Efficacy of Deadlifting for Occupational Performance in the United States Marine Corps.

    Deadlifts Compared to Kettlebell Swings
  81. Maulit, M. R., Archer, D. C., Leyva, W. D., Munger, C. N., Wong, M. A., Brown, L. E., ... & Galpin, A. J. (2017). Effects of kettlebell swing vs. explosive deadlift training on strength and power. International Journal of Kinesiology and Sports Science, 5(1), 1-7.

    Deadlifts Compared to Other Exercises (and 70)
  82. Boren, K., Conrey, C., Le Coguic, J., Paprocki, L., Voight, M. and Robinson, T. K. (2011) Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises. The International Journal of Sports Physical Therapy, 6(3), 206-223
  83. DiStefano, L. J., Blackburn, J. T., Marshall, S. W. and Padua, D. A. (2009) Gluteal muscle activation during common therapeutic exercises. Journal of Orthopaedic and Sports Physical Therapy, 39(7), 532-540
  84. Jurik, R., Stastny, P., Kolinger, D., Vetrovsky, T., Novak, J., Kobesova, A., ... & Busch, A. (2025). Changes of abdominal wall tension across various resistance exercises during maximal and submaximal loads in healthy adults: a cross-sectional study. BMC Sports Science, Medicine and Rehabilitation, 17(1), 114.

    Anatomical Variation
  85. Keith, D. S., Scherrer, D., Nunley, B., Boykin, J. R., Green, J. J., Siedler, M. R., ... & Tinsley, G. M. (2023). Anthropometric predictors of conventional deadlift kinematics and kinetics: a preliminary study. International journal of exercise science, 16(1), 429.
  86. Cholewa, J. M., Atalag, O., Zinchenko, A., Johnson, K., & Henselmans, M. (2019). Anthropometrical determinants of deadlift variant performance. Journal of sports science & medicine, 18(3), 448.

    Correlation with Performance
  87. Warneke, K., Keiner, M., Schiemann, S., Lohmann, L., & Wirth, K. (2023). Influence of maximal strength performance in front squat and deadlift on linear sprint and jump performance in male youth elite basketball players. German Journal of Exercise and Sport Research, 53(1), 10-18
  88. Schiemann, S., Keiner, M., Wirth, K., Lohmann, L. H., Wagner, C. M., Behm, D. G., & Warneke, K. (2024). The magnitude of correlation between deadlift 1RM and jumping performance is sports dependent. Frontiers in Sports and Active Living, 6, 1345213.

    Risk of Injury (and 71)
  89. Falk, J., Aasa, U., & Berglund, L. (2021). How accurate are visual assessments by physical therapists of lumbo-pelvic movements during the squat and deadlift?. Physical Therapy in Sport, 50, 195-200.

    Optimizing Deadlift Performance
  90. Scherrer, D., Nunley, B., Eggleston, J., & Harry, J. (2023). Deadlift Biomechanics across Multiple Sets in Resistance Trained Males. International Journal of Strength and Conditioning, 3(1).
  91. Cochrane, D. J., Coley, K. W., Pritchard, H. J., & Barnes, M. J. (2015). Vibration exercise as a warm-up modality for deadlift power output. The Journal of Strength & Conditioning Research, 29(4), 1033-1039.
  92. Moir, G. L., Graham, B. W., Davis, S. E., Guers, J. J., & Witmer, C. A. (2013). Effect of cluster set configurations on mechanical variables during the deadlift exercise. Journal of human kinetics, 39, 15.

    Deadlifts in Multi-week Programs (and 29, 37, 65-67, 76, 80, & 81)
  93. Valleser, C. W. M., & Santos Jr, G. S. (2016). Effect of deadlift training on core strength in previously-Untrained males. Silliman Journal, 57(1).
  94. Stock, M. S., & Thompson, B. J. (2014). Effects of barbell deadlift training on submaximal motor unit firing rates for the vastus lateralis and rectus femoris. PloS one, 9(12), e115567.

    Post-activation Potentiation (PAP)
  95. Whiting, T., Bishop, A., Harris, C., Berning, J., Adams, K. J., & Debeliso, M. (2018). Effects of high intensity deadlift on standing long jump ability. Turkish Journal of Kinesiology, 4(3), 73-81.
  96. Till, K. A., & Cooke, C. (2009). The effects of postactivation potentiation on sprint and jump performance of male academy soccer players. The Journal of Strength & Conditioning Research, 23(7), 1960-1967.
  97. Masel, S., & Maciejczyk, M. (2022). Effects of post-activation performance enhancement on jump performance in elite volleyball players. Applied Sciences, 12(18), 9054.
  98. Scott, D. J., Ditroilo, M., & Marshall, P. A. (2017). Complex training: the effect of exercise selection and training status on postactivation potentiation in rugby league players. The Journal of Strength & Conditioning Research, 31(10), 2694-2703.
  99. Tripoli, D., Larson, A., & DeBeliso, M. (2017). IS THERE A POST ACTIVATION POTENTIATION EFFECT ON SUBMAXIMAL BENCH AND HEX-BAR DEADLIFT TESTS?. European Journal of Physical Education and Sport Science.

    Differences Between Men and Women (and 53, 84, & 86)
  100. Wolfe, A., Caddell, R., Braden, G., Thornton, E., Maynard, J., Lavender, C., ... & Rinehart, A. (2024). Differences in Female Lift Quality During Back Squat, Bench Press, and Deadlift Compared to Standardized Percent of 1RM and Repetitions Allowed: Female Lift Quality Differences. International Journal of Strength and Conditioning, 4(1).

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