5 Deadlift Alternatives That Will Breath New Life Into Your Routine

These 5 Deadlift Alternatives will give you something new to try when the conventional deadlift becomes monotonous.

Deadlift Alternatives: Romanian Deadlift

The Romanian Deadlift puts more focus on the hamstrings and glutes than the traditional deadlift.

Execution:

To perform the Romanian Deadlift, begin by standing upright holding the bar with an overhand grip near the outside of your hips. Place your feet hip-width apart and knees slightly bent.

On the lift, keep a straight back and push your hips forwards at the top.

During the reverse direction, push the hips backwards and maintain a straight back as the bar slides down to mid-shin level.

Deadlift Alternatives Tip:

Cease your downward descent just before your back begins to round. This occurs when the bar is about mid-shin level.

Deadlift Alternatives: Trap-Bar Deadlift

The Trap-Bar Deadlift is similar to the traditional deadlift except you stand inside a trap bar. The Trap-Bar Deadlift is a more beneficial option if you have problems with balance or technique. Of all the deadlift alternatives, the trap bar is best for reducing stress on your spine.

Execution:

To accomplish the Trap-Bar Deadlift, start out by squatting down with your torso upright to grasp the handles. Keeping your back flat throughout the entire range of motion, lift by straightening your legs and hips.

Deadlift Alternatives Tip:

To increase the range of motion, use the smaller 25-pound plates rather than 45s or 50s.

Deadlift Alternatives: Rack Deadlift

The Rack Deadlift is a partial-rep variation of the traditional deadlift which is executed inside a power rack with the pins adjusted just below the knees. The advantage of the Rack Deadlift is you will be able to lift more weight than the traditional deadlift because of the shorter range of motion. Of all the deadlift alternatives, the rack deadlift will help increase the most strength due to the greater weight overload.

Execution:

The same body position is used in the Rack Deadlift as in the traditional deadlift. The only difference is you execute the Rack Deadlift in a power rack where the range of motion is less.

Deadlift Alternatives Tip:

Focus on the muscle contractions of your glutes and hamstrings in the top position for increased growth.

Deadlift Alternatives: Sumo Deadlift

For this deadlift, the foot position is what makes the difference. The Sumo Deadlift activates more thigh muscles, such as the quadriceps and inner hamstrings rather than the lower back and glutes.

Execution:

This deadlift alternatives requires a very wide stance with your arms located between your legs. Your feet should be angled slightly outward. Use your legs to lift the bar while keeping an upright torso and a flat back.

Deadlift Alternatives Tip:

If you have an old knee, hip or back injury that limits your ability to squat, look at the Sumo Deadlift as a substitute exercise.

Deadlift Alternatives: Stiff-Legged Deadlift

The Stiff-Legged Deadlift is execute very similar to the traditional deadlift except the knees remain straight but not fully locked when performing the movement. This places more muscle activation on the lower back, hamstrings and glutes while reducing quadricep activity.

Execution:

To lower the bar, bend at the waist with your weight balanced equally on both feet. The barbell should be freely suspend down around mid-shin height. To lift the bar, straighten your torso back up using the hip muscles, not your arms.

Deadlift Alternatives Tip:

Use light weight to maintain form and increase the range of motion.

Deadlift Alternatives Final Thought

These deadlift alternatives are great for breaking out of platueas and switching up your routine for improved bodybuilding.

Henry Chervenka

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