Deadlift
At least one paper behind this review states what this option was measured against. That is not a ranking, and this option carries no evidence profile of its own.
- hinge / hip-dominantStrength · 22 papers put it here
Characterized by hip and knee extension. Two main styles: conventional (narrower stance) and sumo (wider stance).
The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and PracticeLift barbell in front, maintain neutral back, extend knees and hips in one movement, complete when hip is fully extended. Stand inside hex bar, lift with arms alongside legs, maintain upright posture.
Electromyographic Comparison of Barbell Deadlift, Hex Bar Deadlift, and Hip Thrust Exercises: A Cross-Over StudyGrip barbell firmly with straps. Descend by flexing hips and knees, keeping hips lower than shoulders and elbows extended. Ascent by extending hips and knees.
Kinetics in lumbosacral and lower-limb joints of sprinters during barbell hip thrust compared to deadlift and back squatStiff leg with slight knee flexion, standardized starting position and range of motion, 1 second concentric phase, 2 seconds eccentric phase.
Hamstring-to-quadriceps activation ratio during lower-limb strengthening exercisesParticipants start upright with straight knees and a neutral back, lowering the bar to the floor in 5 seconds, maintaining proper technique. Participants stand on one leg with slightly flexed knees, maintaining a neutral spine and slowly flexing to the end range of hip flexion, moving the back leg backward as the trunk moves forward.
Muscle Activation Differences During Eccentric Hamstring ExercisesPerformed standing with feet hip-distance apart, knees slightly bent, barbell in front. Hinge forward at hips, keeping spine straight, grip barbell with hands at shoulder-distance apart, lift to fully extend knees and hips. Performed standing on a 15 cm step, similar to RD. Performed with extended knees throughout, similar to RD but without knee flexion.
An Electromyographic Analysis of Romanian, Step-Romanian, and Stiff-Leg Deadlift: Implication for Resistance TrainingStart with bar on a rack at hip level, using weightlifting straps. Stand with weight, take two steps back, and perform deadlift while maintaining neutral spine alignment, with barbell reaching bottom of patella.
Comparison Between Back Squat, Romanian Deadlift, and Barbell Hip Thrust for Leg and Hip Muscle Activities During Hip Extension.Starting position - standing; Range of motion - lower upper body down as deep as possible; Stance - shoulder-width; Tempo - 2 seconds concentric, 2 seconds eccentric; Technique cues - maintain neutral spine position, bend knees slightly.
Multiple-joint exercises using elastic resistance bands vs. conventional resistance-training equipment: A cross-over study
Measured in sets × reps — 1 of 1 library steps using ex.strength.conventional-deadlift are prescribed in this unit.
No row states a dose or a time for this option.
barbell · advanced — from the exercise catalogue, which is where equipment is authored.
Requires strength and typically performed with a free weight (barbell); no specific technical skill prerequisites mentioned.
The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and PracticeRequires at least 1 year of lower-body strength training experience.
Comparison Between Back Squat, Romanian Deadlift, and Barbell Hip Thrust for Leg and Hip Muscle Activities During Hip Extension.Requires optimal neuromuscular control and proper form. No specific strength prerequisite mentioned, but implies need for strength to handle bodyweight and potentially higher loads.
Narrative review of injuries in powerlifting with special reference to their association to the squat, bench press and deadliftConsidered advanced; requires technical skill and experience.
Systematic review of intra-abdominal and intrathoracic pressures initiated by the Valsalva manoeuvre during high-intensity resistance exercises
Variations like conventional and sumo styles can affect difficulty.
The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and PracticeHarder variation due to longer lever arm from hip joint to weight, increasing stress on hip extensor muscles. Easier variation due to more upright posture, reducing resistive torque about the hip joint.
Electromyographic Comparison of Barbell Deadlift, Hex Bar Deadlift, and Hip Thrust Exercises: A Cross-Over StudyPerformed with knees slightly flexed. Performed standing on a step, increasing the range of movement and muscle elongation, making it a harder variation. Performed with knees extended, potentially reducing the range of movement compared to RD but focusing on hip extension.
An Electromyographic Analysis of Romanian, Step-Romanian, and Stiff-Leg Deadlift: Implication for Resistance TrainingSumo Deadlift is considered more biomechanically efficient due to a shorter bar path, potentially making it easier.
The health and performance benefits of the squat, deadlift and bench pressLower activation for erector spinae, potentially easier for those with lower back issues. Reduced erector spinae activation, easier for those with lower back issues.
Electromyographic activity in deadlift exercise and its variants. A systematic review
Requires upright torso and proper technique to avoid lower back and lower extremity injuries.
Narrative review of injuries in powerlifting with special reference to their association to the squat, bench press and deadliftHitching or supporting the bar with the thighs is not permitted.
Factors Related to Average Concentric Velocity of Four Barbell Exercises at Various Loads
Facility or specialist (barbell)
The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and PracticeMinimal or home (dumbbells or barbell)
Hamstring-to-quadriceps activation ratio during lower-limb strengthening exercisesFacility or specialist (Olympic barbell)
Multiple-joint exercises using elastic resistance bands vs. conventional resistance-training equipment: A cross-over studyFacility or specialist (barbell and rack), typically performed in a gym or facility.
Trunk Muscle Activity During Stability Ball and Free Weight Exercises
- Hip thrust — a paper measured this option against it
- Romanian deadlift — a paper measured this option against it“Romanian Deadlift (RD” · G. Coratella, Gianpaolo Tornatore, S. Longo, F. Esposito, E. Cé (2022) · 10.3390/ijerph19031903
- Front squat — a paper measured this option against it“dumbbell front squat” · R. Juřík, P. Šťastný, D. Kolinger et al. (2025) · 10.1186/s13102-025-01161-y
- Leg press — a paper measured this option against it“leg press) were compared against single-joint upper-body exercises” · R. Juřík, P. Šťastný, D. Kolinger et al. (2025) · 10.1186/s13102-025-01161-y
- Split squat / RFESS — a paper measured this option against it“loaded split squat” · T. Collings, M. Bourne, R. Barrett et al. (2023) · 10.1249/MSS.0000000000003091
- Plank — a paper measured this option against it“body weight side plank” · T. Collings, M. Bourne, R. Barrett et al. (2023) · 10.1249/MSS.0000000000003091
- Side plank — a paper measured this option against it“body weight side plank” · T. Collings, M. Bourne, R. Barrett et al. (2023) · 10.1249/MSS.0000000000003091
- Bench press — a paper measured this option against it“and bench press in terms of IAP” · D. Blažek, P. Šťastný, A. Maszczyk, M. Krawczyk, Patryk Matykiewicz, M. Petr (2019) · 10.5114/biolsport.2019.88759
- Bench press — a paper called these interchangeable
- Overhead press — a paper called these interchangeable“with the overhead press exhibiting the greatest ACV” · C. Fahs, Julia C. Blumkaitis, L. Rossow (2019) · 10.1519/JSC.0000000000003043
- Barbell back squat — a paper measured this option against it“Barbell back squats were compared against flywheel squat machines” · Walter Krause Neto, Thaís Lima Vieira Krause, E. Gama (2025) · 10.3389/fphys.2025.1542334
A paper measuring one option against another does not make the two interchangeable, and it does not say which to choose. These are listed as what the papers did, and nothing here proposes a substitution.