Alternative to Deadlifts
Do you need an alternative to deadlifts?
Deadlifts from the floor are an awesome exercise, but they are not for everybody. Many people struggle with back pain in the deadlift, even after adjusting their form and technique. Still others cannot get into the bottom position due to poor mobility.
If you need an alternative to deadlifts, this article provides twelve other exercises that you can incorporate into your program.
These are the twelve alternatives to deadlifts.
- Rack Pulls
- Sumo Deadlift
- RDL
- Sumo Stance RDL
- Wide Stance Belt Squats
- Barbell Good Morning
- Dumbbell Death March
- Front Squat
- Back Squat
- Band Good Morning
- Kettlebell Deadlift
- Trap Bar Deadlift
Let us discuss each of these movements in a bit more detail.
Rack Pulls
The rack pull is a great alternative to the deadlift. This movement is like a traditional deadlift, but the bar is set a few inches off the bottom of the floor for a reduced range of motion at the bottom.
Since most deadlift injuries and pain happen right off the floor, this exercise eliminates that range of motion so you can still still practice the deadlift movement pattern. Many people also lack the hip, knee and ankle mobility to get into good positions at the bottom of the lift.
Because the rack pull also reduces quadriceps involvement, it is also a great choice for people who want to grow a bigger and stronger back.
I would suggest trying 3-6 sets of 2-6 reps per set on the rack pull.
Sumo Deadlift
The sumo deadlift is a good alternative to the standard deadlift. This movement works well for those with back pain, since it requires a more upright position.
This is also a great option for quad, adductor and abductor strengthening. This lift also plays to many women’s strengths. Women usually have strong quadriceps and good hip mobility, so many female competitive lifters use the sumo deadlift in competition.
Try this exercise for 2-6 sets for 2-6 reps per set.
RDL
The Romanian Deadlift or RDL strengthens the spinal erectors, hamstrings and glutes. Lighter weights and controlled tempos can help you build muscle. This exercise improves positioning in the deadlift and helps you reinforce a good hip hinge pattern.
Try 3-4 sets for 6-12 reps per set.
Sumo Stance RDL
The sumo stance RDL is a lesser used exercise using a wide stance and more external hip rotation than the classic RDL. This exercise strengthens the hips, hamstrings, and adductors, and erectors, and builds a lot of strength and size. This exercise also has fantastic carryover to the sumo deadlift from the floor.
Try 3-4 sets of 6-12 reps per set.
Wide Stance Belt Squats
Wide stance belt squats build the quads, hamstrings, glutes, abductors and adductors. They also take some stress of your spine. This exercise has good carryover to both the sumo and conventional deadlift. You can use a Pit Shark machine, or if you do not have one, rig up some boxes and hang some weight from your waist using a weight belt. If you are rigging your own makeshift set up, you may want to consider using higher rep ranges because it can be more difficult to stay balanced with heavy loads around your waist.
I would suggest performing 3-4 sets of 8-15 reps per set.
Barbell Good Morning
The barbell good morning is another good alternative to the deadlift from the floor. It builds strong backs, hamstrings and glutes. Because you load the bar on your upper back, it also has good carryover to the squat. This exercise requires really good technique, so make sure you brace properly and keep a ramrod straight spine position.
I would also recommend against loading this exercise heavily. It is better to use light loads you can control and focus on muscle activation rather than push the weights.
Try 3-4 sets of 6-12 reps per set.
Dumbbell Death March
The Dumbbell Death March trains the hamstrings, glutes and erectors. This exercise also trains each leg independently and reinforces really good technique. This exercise can also help you improve cardio fitness too.
I would recommend trying 2-4 sets of 8-12 reps per set.
Front Squat
The front squat is actually a good alternative to the deadlift. You will strengthen your quads, glutes, upper back and core. The front squat is also pretty easy on your joints. Moreover, the front squat is easier on your spine than the conventional deadlift or back squat, while still strengthening the same muscles.
Try 2-4 sets of 3-12 reps per set.
Back Squat
The back squat is actually a pretty good alternative to the deadlift. It strengthens some of the same muscles and improves neuromuscular output.
Try 2-4 sets of 2-8 reps per set.
Band Good Morning
The band good morning is a good exercise to use for hamstring, glute and low back strength. It is a good tool to get some blood flow into the muscles surrounding the spine without too much load. I recommend training this exercise using primarily higher rep ranges. You may want to try 2-3 sets of 12-25 reps per set.
Kettlebell Deadlift
The kettlebell deadlift is a good tool to train the deadlift pattern without having to use a traditional straight bar. Additionally, because the load is between your legs instead of in front of you, this exercise is not as stressful on the spine.
The weight and size of the bell will also determine how much mobility is needed to get into the bottom position. If the bell is too low for you to maintain good positioning, you can also position it on an aerobic bench or a small block. Heavier bells likely sit higher off the ground with a larger handle, so you won’t have to bend down nearly as deep to get into deadlift position.
Try 2-5 sets of 5-12 reps per set on the kettlebell deadlift.
Trap Bar Deadlift
The trap bar deadlift is extremely underrated. It is a fantastic deadlift variation. Because you stand inside the bar, you reduce stress on the spine and increase stress on the quads.
Spinal shearing forces are also lower in this lift compared to the traditional deadlift. This lift was originally invented by an injured powerlifter who still wanted to train the deadlift pattern without hurting his back. What more could I possibly say than that?
I would recommend you try 2-4 sets of 2-8 reps per set.
Final Thoughts
No lift will perfectly mimic the deadlift from the floor, but many lifts come close and provide other supplemental benefits as well. Whether you are seeking new movement patterns, slightly different muscular activation or less stress on your lower back, now you have twelve different quality alternatives to the deadlift to try.
Please let me know in the comments below how you like the exercises listed in this article. Do you use any of these to substitute for the deadlift?
