You’ve most likely heard that the deadlift is among the finest muscle- and strength-building workouts you are able to do.
True.
You might have additionally heard that of all of the deadlift variations the “standard deadlift” is the most effective of the bunch, and that you simply have to deadlift conventionally to get the total advantages of the train.
False.
Whereas the standard deadlift lets you carry extra weight than most different forms of deadlifts, it’s not essentially excellent for everybody, particularly if it aggravates your joints otherwise you don’t get pleasure from it.
However as you’ll study on this article, there’s nothing extraordinary concerning the standard deadlift.
Sure, it’s an incredible train and price doing in case you prefer it, however you possibly can achieve muscle and energy simply as successfully with different deadlift variations.
Which deadlift variations particularly? In my expertise of working with 1000’s of individuals, these forms of deadlifts are the most effective:
- Typical deadlift
- Sumo deadlift
- Entice-bar deadlift
- Romanian deadlift
- Stiff-leg deadlift
- Deficit deadlift
- Rack pull (block deadlift)
- Pause deadlift
- Snatch-grip deadlift
- Single-leg dumbbell Romanian deadlift
- Dumbbell deadlift
- Dumbbell Romanian deadlift
- Kettlebell deadlift
- Suitcase deadlift
- Reeves deadlift
On this article, you’ll study why these are the 15 finest deadlift variations, how one can do them accurately, and extra.
Key Takeaways
- You don’t must rely solely on the standard deadlift—a number of deadlift variations can construct muscle and energy simply as successfully.
- Every sort of deadlift trains your physique barely in another way and can assist obtain completely different targets.
- The most effective deadlift for you is determined by what you wish to obtain, the gear you’ve gotten obtainable, and your private preferences.
The 15 Finest Deadlift Variations
The next 15 deadlift variations every supply distinctive advantages, so regardless of how you want to coach, what gear you’ve gotten obtainable, or what limitations you’ve gotten bodily, you’ll discover one to suit completely into your deadlift routine.
We’ll break down why every sort of deadlift is efficient, what units it other than different deadlift variations, and how one can carry out it to maximise muscle and energy good points safely.
1. Typical Deadlift
Why: Many individuals consider the standard deadlift because the king of deadlift variations as a result of it’s simple to study, requires no specialist deadlift bar, and trains almost every muscle in your posterior chain (the muscular tissues on the again of your physique), together with your lats, traps, decrease again, glutes, hamstrings, and calves.
What’s extra, the standard deadlift additionally trains muscular tissues on the entrance of your physique, resembling your quads, forearms, core, and shoulders, boosts full-body energy and energy, improves athletics performance, and will even help relieve decrease again ache.
Find out how to:
- Place your toes barely narrower than shoulder-width, with toes identified.
- Place a barbell about an inch out of your shins over your midfoot.
- Take a deep stomach breath, and grip the bar simply exterior your shins with palms dealing with you.
- Flatten your again, then drive upward and barely again by pushing via your heels till upright.
- Reverse the motion and return to the beginning place.
READ MORE: How to Deadlift with Proper Technique
2. Sumo Deadlift
Why: The sumo deadlift has you are taking a wider-than-shoulder-width stance and level your toes outward, which locations your hips nearer to the bar and your again in a extra upright place than within the conventional deadlift.
Regardless of these variations in kind, studies show that the sumo and traditional deadlift practice mainly the identical muscular tissues to virtually the identical diploma. The one minor distinction is that the sumo deadlift trains your quads barely extra, whereas the standard deadlift emphasizes your again muscular tissues.
Thus, the sumo deadlift is a wonderful sort of deadlift for anybody who needs to deal with growing their legs or take a number of the stress off of their decrease again.
Find out how to:
- Place your toes 1.5-to-2 instances shoulder-width along with your toes turned out, and place a barbell about an inch out of your shins over your midfoot.
- Preserve your again straight and drop your butt by bending your knees.
- Grip the bar with a shoulder-width grip and your palms dealing with you.
- Take a deep breath and rise up, dragging the bar up your shins.
- Reverse the motion and return to the beginning place.
READ MORE: The Definitive Guide to the Sumo Deadlift
3. Entice-Bar Deadlift
Why: The trap-bar deadlift (or “hex-bar deadlift”) is similar as the standard deadlift, besides it’s carried out with a entice bar. There are two key variations between the standard deadlift and the trap-bar deadlift:
- The traditional deadlift emphasizes the decrease again and hamstrings, and the trap-bar deadlift emphasizes the quads.
- You can pull entice bars sooner than barbells, which implies trap-bar deadlifts are higher if you wish to practice your muscular tissues to generate energy.
For most individuals, the standard deadlift and trap-bar deadlift are interchangeable. Nevertheless, in case you’re an athlete who must generate drive (energy) quickly or in case you’re coaching round a again harm, the trap-bar deadlift could also be a greater deadlift variant for you.
Find out how to:
- Place your toes shoulder-width aside within the heart of the entice bar.
- Hinge at your hips, barely arch your decrease again, and grip the handles.
- Push via your heels to drive your physique upward and barely again.
- Reverse the motion and return and the beginning place.
READ MORE: How to Trap-Bar Deadlift with Proper Form (with a Free 12-Week Training Plan!)
4. Romanian Deadlift
Why: The Romanian deadlift (RDL) trains the posterior chain in a really related strategy to the standard deadlift. Nevertheless, due to the distinction in kind, it emphasizes your hamstrings reasonably than your again and doesn’t practice your quads a lot in any respect.
Of all of the completely different variations of deadlifts, the Romanian deadlift is among the least fatiguing, so you are able to do it extra typically with out sporting your self to a frazzle. Because of this it’s typically finest to program the Romanian deadlift after one other fatiguing lower-body train, just like the squat, on a day you aren’t doing one other sort of deadlift (this lets you practice your whole “deadlift muscular tissues” a minimum of twice per week).
Find out how to:
- Stand holding a barbell with a shoulder-width overhand grip (palms dealing with you).
- Hinge at your hips, protecting your again flat, and decrease the bar in a straight line, letting your hips transfer backward.
- Whenever you really feel a stretch in your hamstrings, bend your knees barely and hold decreasing the barbell till your again begins to spherical.
- Reverse the motion and return to the beginning place.
READ MORE: The Definitive Guide to the Romanian Deadlift (and the Best Variations!)
5. Stiff-Leg Deadlift
Why: The stiff-leg deadlift is sort of similar to the Romanian deadlift, besides the bar begins and finishes every rep on the ground.
Research reveals that the stiff-leg deadlift is an efficient deadlift variation for glute, hamstrings, and decrease again improvement as a result of it has an extended range of motion and trains the muscular tissues on the again of your legs in a stretched place, which is generally better for muscle progress.
Nevertheless, most individuals can’t carry as a lot weight utilizing the stiff-leg deadlift as they will with different forms of deadlifts, it may be uncomfortable in case you don’t have good flexibility or have decrease again points, and it may be troublesome to study.
Because of this most individuals want different deadlift variations, such because the Romanian deadlift, to the stiff-leg deadlift.
Find out how to:
- Stand holding a barbell with a shoulder-width overhand grip.
- Hinge at your hips, protecting your again flat, and decrease the bar in a straight line whereas protecting your legs virtually utterly straight.
- As soon as the plates contact the ground, reverse the motion and return to the beginning place.
READ MORE: How to Do Stiff-Leg Deadlifts: Form, Muscles Worked & More
6. Deficit Deadlift
Why: The deficit deadlift is a difficult development of the standard deadlift carried out along with your toes elevated 2-to-3 inches on a weight plate or platform.
The elevated vary of movement on the backside of every rep forces your posterior chain to work more durable via what’s typically probably the most difficult portion of a deadlift.
By strengthening your physique on this place, you typically find your standard deadlift numbers improve once you return to pulling from the ground.
Nevertheless, that is a sophisticated coaching “software” finest suited to these targeted on maximizing deadlift efficiency. For learners or those that practice primarily for muscle progress, there are extra applicable deadlift variations to select from.
Find out how to:
- Stand on a weight plate and place your toes barely narrower than shoulder-width aside with toes identified.
- Place a barbell about an inch out of your shins over your midfoot.
- Take a deep stomach breath, and grip the bar simply exterior your shins with palms dealing with you.
- Flatten your again, then drive upward and barely again by pushing via your heels till upright.
- Reverse the motion and return to the beginning place.
READ MORE: How to Do the Deficit Deadlift to Boost Pulling Strength
7. Rack Pull (Block Deadlift)
Why: The rack pull is an identical sort of deadlift to the standard deadlift, besides you start with the bar resting on the security arms of a squat rack at about knee top.
As a result of the bar begins from an elevated place, rack pulls have a a lot shorter vary of movement than the standard deadlift, which implies you possibly can rack pull extra weight than you possibly can deadlift.
You should utilize rack pulls in a few methods:
- To complement your standard deadlifts: Rack pulling along with deadlifting lets you practice related muscular tissues with out the pressure of deadlifting twice every week.
- To switch standard deadlifts: Rack pulls are a wise various in case you’re working round an harm that standard deadlifts worsen.
Find out how to:
- Place a barbell on the squat rack’s security arms at knee top or a bit decrease.
- Place your midfoot below the bar, toes barely narrower than shoulder-width, with toes barely out.
- Bend over and seize the bar with an overhand grip simply exterior your shins.
- Flatten your again and push via your heels to face up straight.
- Reverse the motion and return to the beginning.
READ MORE: Rack Pulls: Benefits, Form & Variations
8. Pause Deadlift
Why: The pause deadlift is a sort of deadlift the place you pause for 1-to-2 seconds when the bar is someplace between mid-shin and knee top. It’s helpful as a result of many individuals fail the deadlift within the “second section” of the train, because the bar travels between your mid-shin and knee.
Pausing as you carry the burden trains your muscular tissues to turn into stronger on this place, which makes it much less doubtless that you simply’ll fail within the mid portion of the train and will improve your efficiency once you return to common deadlifting.
Just like the deficit deadlift, nonetheless, the pause deadlift isn’t mandatory for many weightlifters, particularly learners. Except you’re a aggressive weightlifter or your major focus is enhancing your deadlift efficiency, you most likely don’t want to incorporate the pause deadlift in your routine.
Find out how to:
- Place your toes barely narrower than shoulder-width, with toes identified.
- Place a barbell about an inch out of your shins over your midfoot.
- Take a deep stomach breath, and grip the bar simply exterior your shins with palms dealing with you.
- Flatten your again, then drive upward and barely again by pushing via your heels.
- When the bar is between mid-shin and knee top, pause for 1-to-2 seconds.
- Proceed pulling till you’re upright.
- Reverse the motion with out pausing and return to the beginning place.
9. Snatch-Grip Deadlift
Why: The snatch-grip deadlift is a sort of deadlift carried out with a “snatch grip”—a large grip mostly utilized in Olympic weightlifting.
(To search out the proper width of a snatch grip for you, stand upright and grip a barbell at a width that locations it in your hip crease whereas your arms are straight.)
By gripping the bar with a snatch grip, you improve . . .
- The gap the bar has to journey to finish a rep, which implies your legs need to work more durable than they do within the standard deadlift
- The quantity of labor your forearm and back muscular tissues need to do, which is why many individuals use snatch-grip deadlift variations for again coaching
Nevertheless, you possibly can carry far much less weight with the snatch-grip deadlift than you possibly can with different deadlift variations, and many individuals don’t have sufficient flexibility of their ankles, knees, and hips to get into the right beginning place.
That’s why I like to recommend utilizing the snatch-grip deadlift as an “accessory exercise” to enhance your again energy and deadlift efficiency, however not as the principle deadlift variation in your program.
Find out how to:
- Place your toes barely narrower than shoulder-width, with toes identified.
- Place a barbell about an inch out of your shins over your midfoot.
- Take a deep stomach breath, and grip the bar with a snatch grip and your palms dealing with you.
- Flatten your again, then drive upward and barely again by pushing via your heels till upright.
- Reverse the motion and return to the beginning place.
10. Single-Leg Dumbbell Romanian Deadlift
Why: The primary advantages of the single-leg dumbbell Romanian deadlift are that it has an extended vary of movement than the common Romanian deadlift, which is usually higher for muscle progress. It additionally trains all sides of your physique independently, which implies it’s helpful for locating and fixing muscle imbalances.
The draw back is you can’t use practically as a lot weight as you possibly can with the common Romanian deadlift, and sustaining your steadiness turns into more durable as you get stronger.
Because of this I like to recommend you follow the normal Romanian deadlift, and solely use single-leg deadlift variations once you don’t have entry to a barbell or heavy dumbbells (when touring or coaching at residence, for instance).
Find out how to:
- Stand with a dumbbell in your left hand in entrance of your left thigh.
- Decrease the burden towards the ground, protecting your left leg principally straight as your hips transfer again and increasing your proper leg behind you.
- Whenever you really feel a stretch in your left hamstring, bend your left knee barely to proceed decreasing the burden till your again is about to spherical.
- Reverse the motion and return to the beginning place.
- Full the specified reps, then change sides and repeat.
11. Dumbbell Deadlift
Why: The dumbbell deadlift is carried out like the standard barbell deadlift, besides you employ a pair of dumbbells as an alternative of a barbell.
The largest draw back of deadlift variations with dumbbells is that they restrict the quantity of weight you possibly can pull. What’s extra, as a result of dumbbells transfer independently, it may be troublesome to carry them in a straight vertical line throughout every rep.
That mentioned, dumbbell deadlifts are a wonderful introduction to deadlifting for learners who don’t have the energy to deadlift a barbell but. Additionally they require a lot much less gear, so that they’re a strong possibility for individuals who practice at residence.
Find out how to:
- Stand upright holding a dumbbell in every hand, palms dealing with your thighs.
- Together with your arms straight and dumbbells under your shoulders, hinge on the hips, bend your knees, and arch your decrease again barely.
- Bend your knees a bit extra because the dumbbells move them, decreasing till they’re 6-to-8 inches from the ground.
- Reverse the motion and return to the beginning place.
12. Dumbbell Romanian Deadlift
Why: Dumbbell Romanian deadlifts are similar to the barbell model however supply just a few distinctive advantages. When you can’t load them as closely as a barbell, dumbbells allow you to coach via a bigger vary of movement since they gained’t hit the bottom as simply as weight plates.
That is useful as a result of coaching via larger ranges of movement usually produces extra muscle progress and energy good points than coaching via smaller ones.
Dumbbells additionally make RDLs extra accessible. You’ll be able to carry out them in small areas with minimal gear, making them good for residence exercises. The power to start out with very mild weights makes them a wonderful entry level for learners who aren’t robust sufficient to carry a barbell, too.
Find out how to:
- Stand holding a dumbbell in every hand, palms dealing with your thighs.
- Hinge at your hips, protecting your again flat, and decrease the dumbbells in a straight line, letting your hips transfer backward.
- Whenever you really feel a stretch in your hamstrings, bend your knees barely and hold decreasing the dumbbells till your again begins to spherical.
- Reverse the motion and return to the beginning place.
13. Kettlebell Deadlift
Why: The primary good thing about the kettlebell deadlift is that it requires little or no gear and house, which implies it’s a very good possibility in case you work out at home.
The largest draw back, nonetheless, is that even probably the most well-equipped gyms solely have kettlebells as much as round 70-to-80 kilos, which limits how far you possibly can progress. That’s why you must solely use kettlebell deadlift variations once you don’t have entry to a barbell or heavy dumbbells.
Find out how to:
- Place your toes barely narrower than shoulder-width, with toes identified.
- Place a kettlebell between your toes in step with your midfoot.
- Take a deep stomach breath, and grip the deal with with palms dealing with you.
- Flatten your again, then drive upward and barely again by pushing via your heels till upright.
- Reverse the motion and return to the beginning place.
14. Kettlebell Suitcase Deadlift
Why: The kettlebell suitcase deadlift is a singular deadlift variation that emphasizes core stability. Because you’re lifting the burden on one facet of your physique, it forces your obliques and core to work more durable to withstand rotation, which builds a robust, secure midsection.
This makes it an incredible train for enhancing steadiness and “purposeful” (real-world) energy, particularly for actions like carrying groceries or baggage.
One other large benefit of the kettlebell suitcase deadlift is how little gear you want—you are able to do it in virtually any house with only a single kettlebell. This makes it good for residence exercises or whereas touring.
Nevertheless, most gyms don’t have very heavy kettlebells, which might restrict the load you need to use for this train. Due to this, the kettlebell suitcase deadlift is extra suited to constructing core stability and steadiness reasonably than max strength.
Find out how to:
- Place your toes barely narrower than shoulder-width, with toes identified.
- Place a kettlebell beside your proper foot, in step with your midfoot.
- Take a deep stomach breath and grip the deal with along with your proper hand, palm dealing with you.
- Flatten your again, brace your core, and drive upward and barely again by pushing via your heels till you’re standing upright.
- Reverse the motion and return to the beginning place.
- When you’ve accomplished the specified reps, change sides and repeat.
15. Reeves Deadlift
Why: The Reeves deadlift is a singular variation of the standard deadlift the place you maintain the burden by the plates as an alternative of the bar, which tremendously will increase the demand in your grip and higher again energy.
If you wish to enhance your grip energy and endurance or problem your higher again stability, the Reeves deadlift could be a strong addition to a deadlift routine. Nevertheless, since you possibly can’t carry practically as a lot weight as you possibly can with extra conventional deadlift variations, the Reeves deadlift isn’t the most effective sort of deadlift for gaining general muscle and energy.
Find out how to:
- Place your toes barely narrower than shoulder-width, with toes identified.
- Place a barbell about an inch out of your shins over your midfoot.
- Take a deep stomach breath, then pinch the burden plates along with your palms dealing with you.
- Flatten your again, then drive upward and barely again by pushing via your heels till upright.
- Reverse the motion and return to the beginning place.
FAQ #1: Barbell deadlift vs. Dumbbell deadlift: Which is finest?
Neither the barbell deadlift nor dumbbell deadlift is best or worse than the opposite. Which you select is determined by your targets.
The barbell deadlift lets you carry heavier weights, so it’s excellent for anybody trying to maximize muscle and energy achieve. The dumbbell deadlift, alternatively, requires much less gear and lets you begin lighter, which makes it excellent for learners or those that like to coach at residence.
RELATED: The Complete Beginner’s Guide to Weightlifting
FAQ #2: What’s the finest deadlift variation for glutes?
All deadlift variations practice the glutes to a big diploma, so you possibly can select whichever you get pleasure from most.
That mentioned, the Romanian deadlift, stiff-leg deadlift, and deficit deadlift practice the glutes in a extra stretched place than most different forms of deadlift, which can profit progress in some situations. And for that purpose, it’s value together with a minimum of one in all these variations in your program if constructing your glutes is a prime precedence.
RELATED: Growing Your Butt: Best Glute-Focused Exercises
FAQ #3: What are single-leg deadlift variations good for?
Single-leg deadlift variations are good for addressing muscle imbalances, which might enhance general energy and symmetry. As a result of they’re inherently unstable, they could additionally enhance athletic efficiency and practice smaller stabilizer muscular tissues—just like the glute minimus—greater than bilateral deadlift variations (those who practice either side of the physique concurrently).
RELATED: Unilateral vs. Bilateral Exercises: Which Is Better for Muscle Building and Performance?
FAQ #4: What number of forms of deadlift are there?
There are a lot of deadlift variations, every with its personal advantages and functions. On this article, we’ve coated 15 of the most effective, however there are numerous extra viable sorts that contain completely different gear (e.g., numerous deadlift bars or banded deadlifts) and motion patterns (e.g., the Jefferson deadlift or Dorian deadlift).
FAQ #5: What are the most effective kettlebell deadlift variations?
My favourite kettlebell deadlift variations are the kettlebell deadlift and suitcase deadlift. That mentioned, you possibly can carry out any of the deadlifts above with kettlebells as an alternative of a barbell or dumbbells.
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