The Deadlift mainly trains the back and the legs.
The Deadlift is a simpler lift that the barbell is pulled from the ground with the bar gripped until standing erect. There are different ways to grip the bar. They are overhand grip, underhand grip and alternated grip. An alternated grip is to grip the bar with one hand overhand and one hand underhand. Most lifters use the alternated grip because it is easier to grip firmly. When pulling the barbell, it is important to keep the back straight and the arms relaxed.
Narrow Stance Deadlift, or Conventional Deadlift, is a common way to deadlift with the grip wider than the feet. It requires more back strength and the vertical travel is longer.
Wide Stance Deadlift, or Sumo Deadlift, is another way to deadlift with the grip narrower than the feet. It requires more leg strength and hip strength. The vertical travel is shortened.
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