Gym Lingo: Types of deadlifts

It's easy to step into a gym for the first time and feel somewhat intimidated. There are a bunch of people you don't know (many of which may be more fit than you), countless machines that look like torture devices, and a language being spoken that is oftentimes difficult to follow.

With regard to the last of those factors, I've started offering a virtual classroom here on That's Fit that I call "Gym Lingo." Although much of what is covered may be old hat to some of you, others will benefit from this crash course on gym speak and will have you fitting in with the locals in no time.

The bell has rung. Please find a seat...

For this week's edition of Gym Lingo, we're going to take a look at some of the different types of the exercise known as the deadlift. Some of these are pretty common, while others are a little lesser known. Here are just a few to help you along with your gym vocab.

Deadlift. May as well with the standard version, right? This exercise is a great full-body exercises, as it calls upon so many major muscle groups. To perform the standard deadlift, start with your feet slightly spread apart just past shoulder-width and the barbell on the floor (though it can be done with dumbbells, we'll stick to the barbell deadlift). Then, with a mixed grip (one hand facing you and the other facing away from you), grasp the bar so that your hands are just outside your knees. From there, lift the bar by extending hips and knees to full extension, pulling your shoulders back at top of lift. Next, lower the weight by bending at the waist and knees and repeat.

Sumo Deadlift. Fairly similar to the traditional deadlift, only your legs are spread much further apart and your hands are slightly closer together on the bar.

Stiff Legged Deadlift. Start in up position of the traditional deadlift. You may also want to stand on top of a box or platform, as you don't want the bottom of the weights to touch the ground when you lower them (whereas with other forms of the deadlift, you do want them to touch). Next, lower the bar to the top of the feet by bending your hips. Bend your knees slightly during the descent and keep your waist straight, flexing only slightly at the bottom. With your knees bent, lift the bar by extending at the hips until you are standing upright, pulling your shoulders back slightly. Lower the weight and repeat the movement from there.

Trapbar Deadlift. More or less, this is just a deadlift using a special U-shaped barbell instead of a traditional straight bar. This allows for your knees to actually clear through the bar, rather than lowering the bar in front of them.

There are several other variations of the deadlift, but these are certainly among the more common and popular. If you have any others that you'd like to add, please be my guest and add them in the comments section below.

Hopefully this helps you the next (or first) time you go to the gym.

Class dismissed.