[hlnx1]

Deadlift variations train the posterior chain: glutes, hamstrings and back extensors. These muscles matter for running, cycling posture and resilience, but the lift also has a reputation for being risky.

• Trap bar deadlifts are often easier to learn and put less shear on the lower back than conventional deadlifts
• Romanian deadlifts emphasise the hamstrings through a hip hinge, with lighter loads
• Endurance athletes rarely need maximal singles; sets of 3-6 reps with good technique are usually enough
• When technique is sound and load increases gradually, deadlifts appear no more dangerous than other strength exercises

Related: hamstring injury prevention.

Do you include deadlifts, and which variation?

[hlnx1]

A sample progression: weeks 1-3, trap bar deadlift 3×8 with a light load to learn the pattern; weeks 4-8, 4×5 with gradually heavier loads, stopping each set with one or two reps in reserve. Add Romanian deadlifts 2×8 as a secondary exercise.

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