Old School, New Body - 4 Deadlifting Variations For Rapid Muscle Gains and Fat Loss

The deadlift is quite possibly the most effective exercise that you can perform. Most of your primary muscles are involved in the lift and if you're willing to go heavy, you will reap the additional benefits of a temporary increase in human growth hormone. If you have ever wondered why the bodybuilders of old, such as Arnold Schwarzenegger had such a "thick" look to their physiques, now you have the answer. So if you want that old school new body look, pick one of these deadlift variations and start doing them today.

1. Wide-Grip Deadlift - This variation is great for developing a v-shaped torso, which is what millions of people sweat away in the gym for everyday hoping to achieve. The key to this exercise is to keep your feet 1 shoulder width apart and your hands 2 shoulder widths apart with an overhand grip. You will not need much weight when using this variation.

2. Sumo Deadlift - This is the opposite of the wide-grip variation: Your foot stance will be wide and your grip will be close and overhand. This form of the lift is good for people who do not have enough flexibility to perform a regular deadlift, but still want to receive the benefits of this lift. The quads are also emphasized with the sumo deadlift.

3. Dumbbell Single-Leg Straight-Leg Deadlift - This exercise is quite a mouthful to pronounce and equally hard to perform. Although it is still a muscle-building exercise, it focuses primarily on stability, rather than power. Stand up straight while holding a dumbbell in each hand and bend forward with 1 leg while keeping the other off of the ground. You definitely won't need much weight: Try to concentrate on technique. This exercise is perfect for eliminating muscle and strength imbalances in the hamstrings.

4. Trap Bar Deadlift - For those of you that haven't heard of a "trap bar", it is essentially a barbell that you are able to stand inside of and pick up using a hammer grip. Using this bar enables you to maintain a neutral spine while performing the movement and therefore reduces the chance of injury. Perfect for those of you who want to achieve that old school new body physique without having to concern yourself too much with exercise technique.

Because of how much energy is required to perform an exercise such as the deadlift, this exercise burns just as much body fat as it builds lean muscle. As I mentioned above, if you want that old school new body look that is reminiscent of the Pumping Iron movies, you have to go back to the basics: And the deadlift is the King of the Basics.

NOTE: Incorrect deadlift technique may result in serious injury. Please seek professional advice before incorporating any of the above exercises into your workout routine.

John Stamford is a personal trainer, nutritionist and an expert in everything relating to fat loss. Visit his website in order to discover "One Tip That May Be Preventing You From Losing Fat", plus receive free updates for life at:
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