6 alternatives to deadlifts

There’s something iconic about the deadlift. Think about it: the loaded barbell, the lifter behind it with a firm look and the raw power it gives off an aura of pure force. This scenic component is one of the reasons why the deadlift is a staple exercise. Another reason is that deadlifts target multiple muscle groups, including the glutes, hamstrings, lower back, and core, making them one of the most effective exercises for building overall strength and muscle mass.

However, the deadlift is one complex movement and requires proper technique to avoid injury. Plus, it’s daunting for beginners and not suited for everyone, especially individuals with certain medical conditions or past injuries, for whom this move can be too strenuous or risky. With that in mind, we bring you 6 alternatives to deadlifts.

6 alternatives to deadlifts

1 – Kettlebell swing

Why:

It engages the posterior chain and core muscles. 

How:

• Hold the kettlebell with both hands.
• Hinge the hips to initiate the swing movement. 
• Rapidly drive hip extension to swing the kettlebell upwards. 
• Control your swing descent with a hip hinge by swinging the kettlebell between your legs. 
• Repeat. 

2 – Hyperextensions 

Why:

Strengthens the lower back, glutes and hamstrings. 

How:

• Lie face down on the bench, tucking your ankles under the footpads. With your body straight, interlace your fingers behind your head.
• Bend forward slowly as far as you can while keeping your back flat. Keep moving forward until you feel your hamstrings stretch.
• Slowly raise your torso back to the initial position.
• Repeat.

3 – Bent over row 

Why:

Target the lats and rhomboids, and improve poster and upper body strength. 

How:

• Stand over a loaded barbell, with the bar lining up with your toes.
• Bend at the hips and a little at the knees and grasp the barbell with hands wider than shoulder-width apart. Your back should be straight and close to horizontal.
• Exhale as you pull the barbell up to your waist. Count to two and squeeze your back muscles.
• Inhale as you lower the barbell in a controlled manner until it nearly touches the floor. Repeat.
• Keep your back straight and close to horizontal; Keep your elbows close to your body.
• Pull with your back muscles, not your arms.
• Many people think that the biceps brachii acts as a synergist in rowing exercises such as the bent-over barbell row. It only serves as a dynamic stabilizer, along with the long head of the triceps brachii.

4 – Sumo-goblet squat with kettlebell

Why:

It targets lower body muscles such as the quads, hamstrings and glutes while also engaging the core.

How:

• Hold two kettlebells, one in each hand.
• Keep your core tight.
• Drive your hips up.
• Keep your weight through the centre of your feet.

5 – Single-leg Romanian deadlift

Why:

It targets the hamstrings and glutes, plus it’s a unilateral movement, helping you improve balance and stability. 

How:

• Stand balancing on your right leg, holding a pair of dumbbells.
• Engage your hips and glutes, and allow your right knee to bend slightly. Maintain your left leg straight and in line with your body throughout the rep. 
• With your back flat, bend until the dumbbell reaches the middle of your lower leg. 
• Use your heel to push your hips forward and return to the starting position. 
• Switch legs. 

6 – Kettlebell squat

Why: 

It strengthens your legs, core and upper body too. 

How: 

• Stand with your feet hip-width apart.
• Pick a kettlebell with both hands and hold it.
• Keeping the kettlebell close to your chest, squat and maintain your chest and back straight.
• Make sure you keep your core tight.
• Slowly get back up and repeat.

These are our alternatives to deadlifts, but there are many more out there to explore. If you’re struggling with your form, don’t hesitate to reach out to our personal trainers.