These deadlift alternatives are perfect for still seeing growth and alleviating pain and strain to avoid injury.
We all know that the deadlift is one the big three powerlifts to boost strength and size, but deadlift alternatives can greatly affect how we perform and how we stay safe in the gym. While the deadlift is a great exercise all around for boosting strength, power, explosiveness, and range of motion, it often times puts us in a vulnerable position, and that is something we just don’t want. Having a great set of alternatives to pull from ensures we get the most out of our workouts to keep them engaging, but that we also keep ourselves safe. Injury means less time in the gym and loss of gains and there’s no point in putting yourself in that position.
Let’s take a look at some great deadlift alternatives so you can continue to see growth in terms of strength and size without having to worry about any unwanted pain and strain to cause injury. Having alternatives to add to your workout can greatly influence your gains and offer more engaging ways to workout so you have fun but see results.
Why The Deadlift Is Great
The deadlift is an impressive exercise for it requires both explosive strength and overall power (1). The deadlift will target the back and spine, glutes, and legs. This exercise is of course beneficial for those who powerlift or lift big in the gym, but the everyday benefits are considerably noticeable as well, like enhanced grip strength which we all need to work to lift the weight and be great.
The deadlift provides great benefits that can greatly affect your overall growth and performance. Benefits of the deadlift include:
- Increased growth: Really work to build hypertrophy in your legs and back by giving your muscles a good chance at growth. Plus, you look great when you pack on that weight.
- Better range of motion: The elevated surface allows for better range of motion to work those muscles differently (2) and offer the most movement possible.
- More time under tension: With greater range of motion, you increase time under tension, putting your muscles through more strain and giving them the option to grow.
- Better speed off the floor: Increase explosivity off the floor for better power output and development that will translate over into performance (3) and those sport specific movements.
Best Deadlift Alternatives For Growth
Single-Leg Romanian Deadlift
The single-leg Romanian deadlift is perfect for strengthening foundational movements and does a great job for sport specific needs. With your body needing to work as a unit, you work your hamstrings, hips, and core to stay stable and really get the job done right. You can also work on imbalances since each side is worked alone for efficient gains (4).
Kettlebell Swings
Kettlebell swings provide for explosive movements and force you to work on control. You get great hip and glute contractions with a powerful forward movement and can boost speed and explosive power while also carrying lower risk to you to avoid injury.
Hip Thrusts
Another great exercise to work the glutes and focus on explosive power, hip thrusts are perfect for working on more hip isolation. You can perform these with or without weight, or you can use resistance bands to add better resistance as well. Glute development is important and hip thrusts can greatly benefit you in this regard (5).
Rack Pulls
Rack pulls allow for a very similar deadlift movement, although you don’t need to go all the way to the floor. By performing a partial range deadlift, you limit your risk of injury and can work on form for when you decide to take on the traditional deadlift. For those who need mobility help, while also working on staying safe, rack pulls are not a bad option at all.
Trap Bar Deadlift
Although this is still a deadlift movement, using a trap bar allows for less pain to tackle your lifting needs without feeling vulnerable. The nice part about a trap bar is that you stand in the middle as opposed to behind a traditional bar. This keeps the weight in the center and allows you to be powerful with a more controlled motion (6). Taking strain off the lower back is exactly what you need to succeed.
Featured Fitness Equipment For Deadlift Alternatives
Having the best equipment can be a game changer for boosting your gains and ensuring quality workouts, especially at home. With the right fitness products, all of your results are more than possible and you will greatly benefit.
To start, kettlebells are great tools to use for they will boost strength and size while also working on conditioning and are perfect for higher intensity workouts. Kettlebell Kings Powder Coat Kettlebells are perfect for providing effective workouts and offer great grip. Made of a single piece of cast iron, these are durable and ensure longevity.
Kettlebell Kings Powder Coat Kettlebells are made from a single piece of cast iron with a well welded handle. Powder coating allows for a great gripping surface for whatever your workout may be.
Check out our list of the Best Kettlebells for more great products to increase strength and intensity!
For those heavy lifting needs, a barbell is exactly what you want and the right one will fit nicely in your home gym. American Barbell 20KG Training Bar is perfect for optimal performance and is a versatile bar for both training and competition. Tested for longevity with excellent whip for performance, this bar is durable and comfortable.
American Barbell 20KG Training Bar is a versatile barbell that is rigorously tested for training and competition. A precision ground alloy steel shaft ensures quality, durability, and longevity.
Check out our list of the Best Barbells for more great products to work on heavy lifting and those barbell needs!
Wrap Up
While the deadlift is a great exercise, deadlift alternatives are perfect for ensuring growth in strength and size while also protecting you from unwanted injury. With the right exercises fit into a great routine, you can achieve all your desired goals while keeping your workouts fun and engaging. Don’t let a poor routine hurt your gains and give these deadlift alternatives a try to see serious gains to your training and performance.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
- Bird, S.; Barrington-Higgs, B. (2010). “Exploring the Deadlift”. (source)
- Gadomski, Stephen J.; Ratamess, Nicholas A.; Cutrufello, Paul T. (2018). “Range of Motion Adaptations in Powerlifters”. (source)
- Thompson, Brennan J.; Stock, Matt S.; Shields, JoCarol E.; Luera, Micheal J.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)
- Fisher, James; Bruce-Low, Stewart; Smith, Dave (2013). “A randomized trial to consider the effect of Romanian deadlift exercise on the development of lumbar extension strength”. (source)
- Neto, W.; Vieira, T.; Gama, E. (2019). “Barbell Hip Thrust, Muscular Activation and Performance: A Systematic Review”. (source)
- Blanchard, J.; Berning, J.; Adams, K.; Debeliso, M. (2016). “Effects Of The Trap Bar Deadlift And Leg Press On Adolescent Male Strength, Power And Speed”. (source)
