5+ Deadlift Alternatives For Strength, Power & Injury Prevention

What Is A Deadlift? 

The traditional deadlift, the king of lifts, is one of the top three prescribed to develop total body strength. It is an all-encompassing compound movement that targets a series of major muscle groups, including the back, gluteals (glutes), hamstrings, and quadriceps (quads). It also improves strength, power, and lean muscle mass while increasing your heart rate. 

Because this exercise activates the largest muscles of the lower body in movement, it increases their functional strength which assists with everyday activities like lifting objects off the floor. Its myriad of benefits also includes but is not limited to, activation of hip extensors, reduction of lower back pain, improvement of bone mineral density, activation of the core, and boosting of the metabolism.

To perform a conventional deadlift, assume a starting position by standing behind the barbell with your feet hip-width apart, and knees slightly bent. With your core engaged, hinge at your hips as you push your glutes back and pick up the barbell. Keep your core engaged as you drive your feet through the floor and extend at your hips as you come to a standing position. The bar should almost touch the shins as it comes up and rests on top of your thighs. Slowly lower the bar to the floor with a reverse motion to complete your first repetition (rep). 

Who Should Use An Alternative To Deadlift?

Although deadlifts are safe for most people, not everyone can handle the exercise. This may result from physical limiting factors, such as hip width and spinal thickness, that may not allow the individual to get into the proper deadlift position. Other reasons include injury, back pain, or even lack of experience. These groups may find it better to stick to alternative deadlifts, even if it is just temporary.

Luckily, there are ways to effectively replicate the deadlift! Whatever alternative you choose, it should include the two distinct movement phases of the deadlift – the leg press, and hip hinge/thrust – as well as the desired outcomes of improved strength, stronger vertical pull, and better spinal health. Any exercise that can give you these without aggravating your injuries or increasing the risk of new ones is perfectly suited as an alternative.

Final Thoughts

Deadlifts and their alternatives are strength training exercises that have massive benefits for muscle building and fitness goals. To maximize your desired results, deadlifts and their alternatives are key exercises to include throughout your training.

Suppose the goal is to get stronger, leaner, and healthier. In that case, this is an appropriate stride to enhance the quality of life and improve your ability to carry out activities of daily living. To ensure that you are doing all that you can progress, try the following: 

• Add supersets to your workout
• Minimize rest time between sets of exercises
• Prioritize strength training over cardiovascular (cardio)
• Eat more protein
• Stay consistent with your workouts
• Honor your rest days

Always remember to take proper care by utilizing good form, starting each movement conscious of your control and support, and carrying it out appropriately!