Why do people now often search for a deadlift alternative? The reason is that, no matter how much the deadlift is the “King of all exercises,”. But not everyone has the guts to rule that kingdom.
You’ll often hear some advice on social media not to skip this exercise. Yes, it has tons of health benefits, but it’s not appropriate for some individuals. If you’re performing this with poor form, then I’m 100% sure you’re going to suffer either now due to any injury or in the future with any long-term health issue.
And if you’re a senior citizen, then stay away from that because it might cause you a lower back injury. At the same time, for middle-aged or any young guy who is suffering from lower mobility, the lower back is chronically sensitive, or whose nervous system can’t handle such a heavy load repeatedly, they should stay away from this.
Research was published in 2021. It found that 42% of the 50 national competitive deadlifters suffer into injury at some point. The study also showed that 10 guys were injured directly during their deadlift session. And almost every injury occurred in the lumbopelvic area.
That’s why people have the curiosity to find out those exercises that can be replaced with deadlift. And which have the same amount or a little less effectiveness, but activate the same muscle groups. This article will exactly help you to find out those alternatives with have the same amount of functional strength, fat burn, and injury prevention.
Why Replace Deadlift?
If I explain simply, the first and biggest reason is reducing the injury risk. And getting injured during the movement is a common case. That’s why people often search for something that is safer as well as effective. Plus, this is such a heavy compound exercise that you can’t keep maintaining the proper form throughout that movement.
Another reason is a weaker lower back. Due to age, any kind of injury, or something, if you have any lower back issues, then I will highly recommend going for a safer alternative.
Thirdly, exercising at home or in any limited setup is another big obstacle. Plus, the movement control and steep learning curve are often a big factor. When you’re just starting out, it can be hard to fix your hip hinge and keep your back straight at the same time.
1. The Romanian Deadlift
RDL is such an exercise that works almost similarly to the deadlift. But the greatest thing is, it puts less load on your lower back and directly targets your hamstrings, glutes, and spinal erectors. Also, it will be a safer yet powerful choice who have tight hamstrings or a poor posture problem.
How to perform?
- Hold a pair of dumbbells or a barbell, weighted according to your capacity.
- Stand shoulder-width apart and bend your knees a little bit.
- Now, slowly lower the dumbbells by keeping your back straight and pushing your hip backward.
- Lower the weight close to your feet, but don’t touch the floor.
- At the lowest point, when you feel the stretch on your hamstring, then stop and stand again by pushing with your hip.
- Keep your lower back straight. neck and head at a neutral position throughout the movement.
- Perform 3 sets with 8-12 reps.
While performing RDL, our body puts very little stress on the spine because it stays in a vertical position throughout the movement. Also, it focuses on eccentric loading, which is why it puts continuous tension on your hamstring and helps this larger muscle to grow.
2. The Trap Bar Deadlift
This is a safer and easier version of the conventional deadlift. The trap bar deadlift has almost the same benefits. It’s very effective for the lower body and the posterior chain. The special design of the trap, especially the dual handlebars, makes it easier to balance. As a result, you can maintain the proper form and reduce the risk of injury.
How to perform?
- Load the bar with weight according to your capacity
- Now stand your shoulder width apart inside the bar
- Hold the bar by lowering your hips, but keep your back straight, and bend your knees.
- Tighten your core by inhaling oxygen. Then get up and completely straighten your body by using your hips and knees.
- Try to keep your back and core area tight throughout the movement and stay flexible.
- Lastly, slowly lower the bar back into the starting position by bending your knees.
- Try to do 3 sets with 8-12 reps.
Always be careful, never curve your back forward or backward, and try to keep it straight with the line of your neck and head. Moreover, if you tighten your core throughout the movement, it helps to support your back. Also, keep your knees and feet in the same line.
3. Kettlebell Swing
The kettlebell swing is a very powerful hinge exercise. It activates your glutes, hamstrings, lower back, and core at the same time. Plus, it also increases your cardiovascular endurance. You can add this to your routine if your target is to burn fat and increase your body strength.
How to perform?
- Hold the handle of the kettlebell with both hands and stand with your feet slightly outward from your shoulders.
- Your knees should be slightly bent, your back should be straight, and core should be tight.
- Now move the kettlebell forward by pushing strongly from the hip. Try to generate energy from your hip and glutes, not with your hand.
- Your movement should completely depend on your hip hinge and core stability.
Don’t shake your hand, just keep it straight. Another important thing is to straighten your back and tighten your core to support your spine from any unnecessary strain. Also, while lowering the kettlebell, try to control and slow down the movement.
4. Hip Thrust
If you’re searching for the safest and effective exercise for your glutes, then Hip Thrust will come at the top. It directly hits your gluteus maximus and posterior chain. So, this exercise is a great option if you want to strengthen and shape.
How to perform?
- First, add weight plates to the barbell.
- Then place the upper part of your back on a bench, and your feet should be flat on the floor.
- Now, place the barbell on your hip creases and hold it tightly.
- Tighten your core, keep your back straight, and use your glutes to push your hip until your body gets into a straight line.
- At the top of that position, try to hold for 1-2 seconds and squeeze your glutes
- Then slowly lower your hip back into the starting position.
- Aim to perform 3 sets with 12-15 reps
If your gym has a hip thrust machine, then it’s a great option for you to save time from setting up. And bend your knees to make sure your feet are not too far away. Try to perform in a slow, controlled way, and while lowering the weight, keep your back straight.
5. Glute Ham Raise
The Glute-Ham Raise (GHR) is a powerful exercise to strengthen your hamstrings, glutes, and spinal erectors. The reason behind its effectiveness is that you’re pushing your whole body weight all the way up. It’s a good option to prevent hamstring injury. It improves your posture and the stamina of the muscles of the posterior chain.
How to perform?
- The first thing you need to do is make sure that your legs are properly tucked into the pad.
- Now slowly lean forward your body.
- Control the weight of your body until you feel a stretch on your back and hamstrings.
- But make sure of one thing. Don’t jump to get back into the starting position. If needed, you can take a little support with your hands.
- Make sure to keep constant tension on your targeted muscles throughout the exercise.
Don’t just try to finish. Keep in mind that you shouldn’t start taking support from the very beginning. Try to do it slowly and control the movement.
6. Good Morning (Barbell or Band)
This is a very effective posterior chain exercise to build your lower back, hamstrings, and glutes. If you’re scared of lifting heavy weights or don’t want to avoid excessive pressure on your lower back but want to do movements like deadlift, then the Good morning will be a great alternative for you.
Moreover, if you are still afraid of injury, then you can use a resistance band instead of a barbell.
How to perform?
- Here, keep your ego aside and load the barbell with weight according to your capacity.
- Stand on your feet with your shoulders apart and keep the bar on your traps, but not on your neck.
- Now, be careful, hold the bar tightly so that it won’t roll on your neck. And your knees should be slightly bent.
- Then keep your back straight and lean your body from the hip until you feel a proper stretch on your hamstrings and glutes.
- Now push your upper back with the power of your hamstrings.
- Perform 3 sets of 8-12 reps.
Good mornings are an effective posterior chain exercise, which strengthens the lower back, hamstrings, and glutes. Good mornings are a good option for those who want to do hip hinge movements like deadlift, but are afraid of lifting heavy weights or want to avoid excessive pressure on the lower back. In addition, using the resistance band can work with less risk and more control.
7. Step Up the Dumbbell
It’s a very effective unilateral exercise for your lower body. It activates your glutes, quads, and core muscles to build a strong foundation. This is a great option if you want to increase your balance and stability. And those individual who has lower back sensitivity problems, it will be a good choice of replacement.
How to perform?
- Hold dumbbells with both of your hands and stand infront of a stable platform, maybe any chair or any bench.
- Place one foot on the platform and slowly climb up with the weight.
- When you’re in a stable place, then step down with your second leg.
- Then step up with the same leg and repeat the process.
- Aim to do 15-20 reps with 3 sets.
Keep your feet and back straight and don’t bend forward. Another thing is that the surface should not be so high that you’re knees have to struggle during the process.
8. The Bulgarian Split Squat
The Bulgarian Split is such an exercise that I would recommend not just as an alternative to deadlift, but also to add to your leg day. It ensures your overall lower body foundation, especially for quads and glutes. Also, improve your core strength. Moreover, being a unilateral exercise, it helps to develop your stability.
How to perform?
- Take a bench and place one of your legs on that bench from behind.
- The second foot should be placed flat on the ground.
- Now, slowly lower your body by bending your knees until the knee is at a 90-degree angle.
- Then push your body from the back of the leg and lift up again.
- Finally, perform the same movement with the other leg.
Grip the floor with your toes tightly so you don’t lose your balance. Also, make sure that while lowering, your knees should not cross your toes. Keep your core tight and control the movement. When it becomes easy for you, use dumbbells of weights to increase the intensity. But first master the form.
9. Back Extension (Hyperextension Bench)
People mostly call this exercise hip extension. I’ll recommend keeping this exercise from the first day. It mainly targets your spinal erectors. The most common problem among older people is lower back pain.
Also, those who sit for the whole day can’t get up from their chair because of lower spine issues. This exercise strengthens your lower back and helps to maintain a neutral lumbar curve. It also improves posture correction and functional movement.
How to perform?
- On the hyperextension bench, lock your foot on the pad properly
- Hold the weight with your hand and keep your back straight.
- Now slowly lower your body until you feel the stretch on your lower back and hamstrings.
- When your body is in the lowest position then tighten your core and glutes and push your body with the power of your lower back.
- Do not jerk throughout the movement
- Try to do 12-15 reps with 3 sets.
First, you must have the equipment for this exercise. And the second thing is to avoid sudden or rapid execution. Or you might put excessive pressure on your lower back and increase the risk of injury.
Lift the weight with the power of your lower back instead of your hand. And finally, if you perform this routinely, then your lumber spine mobility and stability will increase.
10. The Barbell Rows
Barbell row is a very heavy compound movement to sculpt your mid back (rhomboids, lats, and traps), posterior delt, and spinal erectors. It’s a different pulling motion from the deadlift.
But very supportive in the posterior chain. It’s especially beneficial for those who over-engage the lower spine area in deadlift. Barbell row increases your scapular retraction and pulling power and builds the overall balance of the deadlift.
How to perform?
- Stand next to a barbell, shoulder width apart
- Add weight on a barbell according to your capacity.
Now bring your knees forward, bend your knees, and set your back slightly upward than parallel to the floor. - Grip the bar with slightly outside of your shoulders, and your palms should be on the bottom.
- Now engage and tighten your core and pull the bar close to your belly button. And elbows should be next to your body.
- At to top, hold for a second by squeezing your scapula, then slowly lower the bar back into the starting position.
- Aim for 12-15 reps with 3 sets.
Lock you back at a certain position. Make sure, while lowering the weight, do not jerk or round your spine. And remember, while lifting the bar, your scapula should be pulled without lifting the shoulder. Also, keep your core tight. It will ensure your lower spine’s safety. Lastly, control the movement.
11. Lung Variation (Walking, Reverse, and Static)
Lunges are very effective. It has some of the core benefits of the deadlift, like activating glutes, hamstrings, and cuff muscles. Moreover, being a unilateral exercise, when you carry the load with one leg, it increases your balance, coordination, and core stability.
This is more effective and beneficial for functional strength than bilateral lifts. Lunges are primarily a safer alternative to unilateral pushing and stabilization movements than deadlift because it’s a bilateral pulling movement. Especially the reverse and static one, because it puts very little stress on the lower back.
How to perform?
- Static Lunge: To perform this, take your one leg forward and the other one behind. Now, slowly lower your body by bending your knees until your body is at a 90-degree angle. Then return back to the starting position and do the same with the other leg. Aim for 15 reps. When the exercise becomes easier for you, then use some weight to challenge your muscles.
- Reverse Lunge: To perform reverse lunges, stand straight and take one leg behind, then sit down and come up again. Repeat the process until you finish 15 reps and 3 sets.
- Walking Lunge: Similar to static, but here you just need to walk. First, stand straight with your weight or with a free hand. Now, step one of your leg forward and slowly sit down until you’re at a 90-degree angle. Then take another step with the second leg and step forward.
Make sure the knees do not cross the toes line. Also, try to keep your body weight on your heel during the movement. If you find it critical to balance your body, then keep your chest up and core tight and look forward, not down.
12. Nordic Hamstring Curl
A little bit tough but very effective. Also, you won’t see everyone doing this. Though it’s underrated, but a science-backed exercise. It’s such an exercise that creates excessive tension on your hamstring in the lengthening position, I mean, the eccentric position. On the other hand, deadlift is totally concentric dominant.
A study was published in The British Journal of Sports Medicine in 2011. The research found that this exercise reduces the risk of hamstring injury among football players by 50-70%. So, if you’re searching for an elite-level bodyweight alternative for your hamstrings without any back strain, then don’t forget to add the Nordic Hamstring Curl to your routine.
How to perform?
- First, stick your feet and make sure they won’t move. You can tell someone to hold the ankles or put them under any anchored object.
- Put any soft surface under your knee to ensure your safety.
- Now, keep your body straight and slowly lower it forward, and imagine as if you’re putting the entire pressure on your hamstring.
- Come down as much as you can. Then touch the ground to stop falling, and again slowly bring your body back into the starting position.
- Aim for 6-12 reps.
Here, the consistent tempo is very important. But it’s true that this exercise is not easy, especially for beginners. If you’ve never tried this before, then you can push with your hand to bring your body up.
Most importantly, stretch and warm up your hamstrings a little bit before starting, or they might cramp. And it’s a very taxing movement, so once or twice a week is enough.
