24 different ways to deadlift

Here’s what’s happening in today’s edition:

• 24 deadlift variations to spice things up

• 3 overrated lifts to spend less time on

• How energy compensation can throttle your weight loss

Exercise Selection

Deadlifts, Meet Jack Bauer

In recent years, the deadlift has emerged from the shadows of hardcore gyms to become a force to be reckoned with in brightly lit fitness centers worldwide.

But just because you fell in love with the “normal” deadlift after a night of binging lifting videos doesn’t mean you need to stick with a single type of pull. The 24 deadlift variations we’ve compiled below all deserve a place in your workout plan wherever you train.

If you are lucky enough to have access to strongman equipment, your world will open up with a plethora of new options, like the Elephant Bar deadlift. If you only have 28mm bars and power racks at your training facility, you still have an entire landscape of new moves and modifications to consider, including the deficit and stiff-legged deadlifts. Get the slack out of the bar with this dazzling array of deadlift options below.

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Workouts

From Overrated to Pro-Rated

You may not get to choose your family, but you do have the freedom to exercise however you want to. Given that power of free will, why would you stick with movements that don’t suit you, hurt to perform, or are just plain overrated?

In the article below, three keen fitness minds present three overrated lifts to ditch, along with three alternatives that will keep you on your toes and your eye on the prize.

For example, if your shoulder mobility isn’t on par with a 16-year-old Olympic lifter, why are you struggling, day and night, with a standard overhead press? Same goes for the American kettlebell swing, which you can just as easily swap for the Russian version. Find out which moves you should be doing by following the link.

Weight Loss

All About Energy

If it seems like some people just have an easier time getting lean and an ever easier time staying lean, it might not just be a self-loathing-fueled illusion. The concept of energy compensation might be to blame, but luckily, there might also be a way for you to leverage this principle for your own needs.

In a nutshell, energy compensation means your body doesn’t actually burn the same number of calories it’s supposed to be burning. Somewhat counterintuitively, fitness coach Thomas DeLauer explains that the leaner you are, the better you are at burning the fat that you do have during bouts of exercise. Luckily, it’s not quite as paradoxical as it seems, and you don’t have to be lean to get lean.

Find out all about your body’s relationship with energy compensation and how to use it to your advantage.

Everything Else

A Matter of Time

• It’s no secret that intermittent fasting can be an effective tool for curbing cravings and burning fat. What’s less obvious, however, is exactly how long you should abstain from eating or drinking in order to reap the most benefits of IF. Find out the ideal timeframe in this article.

• The close-grip bench press is one of the premier accessory lifts in the magical land of barbell training. Fix your mistakes and learn to use it the right way to boost your triceps and your entire upper body’s power.

• If you’ve grown weary of stirring powdered creatine into a glass with a spoon, but you love munching on some gummies, Swoly Creatine Gummies has the very product you’ve been longing for.