A deadlift alternative is needed because deadlifts are not all you should be doing in your workout routine. However, deadlifts are considered essential for an exercise routine when you have to strengthen your back muscles. The targeted muscles in the deadlift are the traps, hamstrings, glutes, rhomboids, and core muscles. These muscles are the main focus while doing the deadlifts. Strengthening these muscles is very important in your everyday life.
Why do you need an alternative to deadlift?
You will need an alternative to deadlift based on several different reasons. First, it can be an injury where your doctor has told you to do any deadlifts. The other reason may be the non-availability of the weights that are needed in the deadlift. You can also want to switch things up in your workout routine, which can often lead to you wanting other exercises in your routine to strengthen your back muscles. Finally, all the muscles mentioned before that are strengthened by the deadlift are not always the target of a person, so to target a muscle individually, this alternative to deadlift is needed where other muscles except the desired is remain unaffected.
Following are all the deadlift alternatives you need to know about.
In glute bridge, you need nothing except your body weight. This simple exercise is a wonderful deadlift alternative. Just like a deadlift, this exercise will target your back muscles too. To do such a simple exercise, you need to do the following things
- You need to lie down flat on your back, bend your knees so your feet are flat on the ground, and your arms should be resting beside you.
- Now push through all four corners of your feet, and while engaging your glutes, hamstring, and core, you should lift your lips upward.
- Stay in this position and then come back to your initial position.
- Do several reps of this exercise
Barbell hip thrust
Barbell hip thrust is like glute bridge but with a barbell to add extra resistance in the exercise. When you get bored or do ordinary deadlifts and the glutes bridge, you should move on to this exercise. to do this exercise, you need to do the following
- You have to lie down flat on your back with your knees bent and arms by your side.
- Take a barbell and place it on your hips. Now putting pressure on the soles of your feet and clenching your glutes, lift your hips.
- Stay there for a moment and then return to the initial position.
Farmer’s walk is another deadlift alternative when you want to work on your upper back muscles and not your lower back muscles. to do this exercise, you need to do the following things
- All you need to do is carry a barbell or kettlebell in each of your hands while standing.
- Walk 30 to 40 seconds while carrying these weights.
- Do several reps of this exercise each day?
Single leg Romanian deadlift
This exercise will not only target your back muscles but will also maintain a good balance. This exercise, even though it is a deadlift alternative but is a bit tighter. To do this exercise, you need to do the following things
- At first, you have to carry weights in each one of your hands while standing straight.
- Now bend forward while lifting one of your legs in a backward direction.
- So, this till your upper body and leg are straight and parallel to the floor.
- Stay in that position and then return to the standing position as well.
- Now do the same with your other leg and do several reps with each of your legs.
Bulgarian split squat
This exercise is a great deadlift alternative when you want to work on your lower back only. This will not only maintain a good balance but will also work on the glutes and hamstrings. This way, your lower back muscles will be strengthened. With Bulgarian split squats, you can work on each side at a time. To do this exercise, you need to do the following
You have to stand in front of a chair, the seat of which is at the knee-length level.
Now rest your right foot in front of the chair and lunge on your other feet. The chair should be so far that you will be easily bending your left knee.
Now push on your left foot to pull you in the standing position.
Trap bar deadlift
Trap bar deadlift is the exact deadlift alternative. The only difference is that in this deadlift, the weight here will be in line with your body’s center of gravity instead of being in the front. Following is how you can do this exercise
- You have to load the weight you want to lift in the deadlift trap bar.
- After this, you need to step inside the trap bar.
- Bending both of your knees, you can hold the trap bar on both sides.
- By keeping your back flat and pushing your chest out a bit, you can lift the deadlift.
- Make sure to squeeze your glutes when you are carrying these weights up.
- After this, exhale and bend again to place the grasp bar deadlift on the ground.
Kettlebell swings use the hip hinge movement just like in the deadlift, which is why it is a deadlift alternative. To do a kettlebell, swing you need to follow things
- Place the kettlebell right in front of you. Next, bend your knees to hold the kettlebell in between your legs, and then pushing your hips forward, lift the kettlebell to your chest.
- Now bend again and place the kettlebell in between your legs.
- Repeat these movements a few times.
These are all the deadlift alternatives that you need to know about. Some of these alternatives work on all of your back muscles, while other target only a few. Based on your requirements, you can make choices accordingly.