10 Best Deadlift Alternatives
- egedirichard
- Jan 28
- 7 min read
It’s not mentioned in any workout rule book that a deadlift is the only way to build up a specific muscle, as a matter of fact; there are numerous alternatives to deadlift workout exercises that can be used to improve that body part muscle.
So all you need is the best deadlift alternative and you are good to go. Maybe you are tired of the traditional deadlift exercise and you wish to try out something different or you’re new to the workout world and you wish to have other options while working out on a body part, no matter the reason, we’ve got you sorted out!!
In this article, you will be able to get the best deadlift alternatives which mean you will be able to still achieve your fitness goal with a different approach in no time. So let’s get going!
Table of Contents
10 Best Deadlift Alternatives
1. Barbell Squat
One of the most popular deadlift alternatives is the barbell squat. It involves holding a barbell on your upper back and squatting down towards the ground. This exercise targets the legs, glutes, and lower back, and can be done with just bodyweight or with added resistance.
Why it's on the list: Barbell squats are a compound exercise that can help improve overall lower body strength and power.
How to do a Barbell Front Squat Exercise:
Hold a barbell across the front of your shoulders, with your elbows pointing forward.
Your feet should be hip-width apart, toes slightly turned out.
Squat down by bending your knees and pushing your hips back.
Keep your chest up and core engaged throughout the movement.
Drive through your heels to stand back up, keeping the barbell in place.
Avoid leaning forward or letting your knees collapse inward.
2. Glute Bridge
Glute bridges are another effective deadlift alternative that targets the glutes and lower back. This exercise involves lying on your back with your feet flat on the ground and lifting your hips up towards the ceiling.
Why it's on the list: Glute bridges are a user-friendly exercise that can help improve overall lower body strength and power.
How to do a Glute Bridge Exercise:
Lie on your back, with your knees bent and feet flat on the floor.
Press your heels into the floor and squeeze your glutes to lift and hips off the floor.
Keep your core engaged and your spine neutral.
At the top of the movement, your body should form a straight line from your knees to your shoulders.
Lower your hips back down under control.
3. Russian Kettlebell Swings
Russian kettlebell swings are a full-body exercise that targets the legs, glutes, upper back, and shoulders. This exercise involves swinging a kettlebell between your legs and then up to shoulder height. Russian kettlebell swings can be done with just one kettlebell or with two, making them a versatile exercise.
Why it's on the list: Russian kettlebell swings are a high-intensity exercise that can help improve overall lower body strength, power, and endurance.
How to do a Russian Kettlebell Swing Exercise:
Stand with your feet hip-width apart, toes slightly turned out.
Hold a kettlebell with both hands, with your arms straight.
Hinge a forward from your hips and keep your back flat.
Explosively drive through your hips to swing the kettlebell up to shoulder height.
Let the kettlebell swing back down, using the momentum to hinge forward again.
4. Romanian Deadlift
Romanian deadlifts are an effective deadlift alternative that targets the hamstrings and lower back. This exercise involves holding a barbell or dumbbell and lowering them towards the ground while keeping your legs and back straight.
Why it's on the list: Romanian deadlifts are an excellent way to build overall lower body strength and power while also improving flexibility and range of motion.
How to do a Romanian Deadlift Exercise:
Stand with your feet hip-width apart, holding a barbell in front of your thighs.
Hinge forward from your hips, keeping your back straight and core engaged.
Keep the bar close to your body as you lower it towards the floor.
Pause when the bar is just below your knees, then squeeze your glutes to return to the starting position.
Keep your shoulders relaxed and don’t round your back at any point.
5. Barbell Hip Thrust
Barbell hip thrusts are a unique deadlift alternative that targets the glutes and lower back. This exercise involves sitting on the ground with a barbell across your hips and lifting your hips up towards the ceiling.
Why it's on the list: Barbell hip thrusts are a functional exercise that can help improve overall lower body strength and power.
How to do a Barbell Hip Thrust Exercise:
Lie on your back on a bench, with your feet flat on the floor.
Place a barbell across your hips.
Brace your core and squeeze your glutes to lift the barbell off the bench.
Pause at the top of the movement, then lower the barbell back down under control.
Keep your spine neutral and avoid hyperextending your back.
Be sure to use the weight you can control.
6. Cable Pull through
Cable pull-throughs are an effective deadlift alternative that targets the glutes and lower back. This exercise involves standing with your back to a cable machine and pulling the cable through your legs while keeping your back straight. Cable pull-throughs can be done with just one cable or with two, making them a versatile exercise.
Why it's on the list: Cable pull-throughs are an excellent way to build overall lower body strength and power while also improving balance and stability.
How to do a Cable Pull through Exercise:
Stand in front of a cable machine, facing away from it.
Grab the cable handle with both hands, with your arms straight.
Bend forward at your hips, keeping your back straight
Keep your arms straight and bring the cable handle through your legs, towards your chest.
Keep your core engaged throughout the movement.
Pause when the cable handle is at chest height, then return to the starting position.
Repeat for the desired number of reps.
7. Pause Snatch Grip Deadlift
Pause deadlifts are a challenging deadlift alternative that involves pausing at various points during the lift. This exercise targets the legs, glutes, and lower back, and can be done with just bodyweight or with added resistance.
Why it's on the list: Pause deadlifts are an effective way to improve overall lower body strength and power while also improving form and technique.
How to do a Pause Snatch Grip Deadlift Exercise:
Set up a barbell on the floor, with a snatch grip (hands wider than shoulder-width apart).
Stand with your feet hip-width apart, and hinge forward to grab the barbell.
With your arms straight, lift the barbell off the floor.
Pause when the barbell reaches your knees, then continue to lift it until you are standing upright.
Pause again at the top then return to your starting position.
Repeat for the desired number of reps.
8. Alternating Pistol Squat
Alternating pistol squats are a bodyweight exercise that targets the legs and glutes. This exercise involves standing on one leg and lowering down into a squat position while keeping the other leg extended in front of you. Alternating pistol squats can be done with just bodyweight or with added resistance.
Why it's on the list: Alternating pistol squats are a functional exercise that can help improve overall lower body strength, balance, and stability.
How to do an Alternating Pistol Squat Exercise:
Stand on your right leg, with your left leg straight out in front of you.
With your hands in front of you for balance, lower yourself down into a squat, until your right thigh is parallel to the floor.
Pause at the bottom of the movement, then push through your right leg to stand back up.
Alternate legs for the desired number of reps.
Keep your back straight and core engaged throughout the movement.
9. Farmer Carry
Farmer carries are a full-body exercise that targets the legs, glutes, upper back, and shoulders. This exercise involves holding a heavy weight in each hand and walking forward for a set distance or time. Farmer carries can be done with dumbbells, kettlebells, or even household items like bags of groceries.
Why it's on the list: Farmer carries are an effective way to build overall lower body strength and power while also improving grip strength and endurance.
How to do a Farmer's carry
Grab a pair of heavy dumbbells or kettlebells, one in each hand.
Stand tall with your feet shoulder-width apart, and your core engaged.
Hold the weights at your sides, with your arms straight.
Walk forward, maintaining a neutral spine and good posture.
Walk for the desired distance or time.
Be sure to engage your core and glutes throughout the movement.
10. Bent-Over Row
Bent-over rows are a compound exercise that targets the upper back, biceps, and shoulders, as well as the lower back and core. This exercise involves bending over with a barbell or dumbbell and pulling them up towards your chest in a rowing motion. Bent-over rows can be done in multiple variations to target different muscles.
Why it's on the list: Bent-over rows are an excellent way to build overall upper and lower body strength and power.
How to do a Barbell Row Exercise:
Start by holding a barbell with an overhand, shoulder-width grip.
Keeping your back flat and core engaged, bend your knees slightly.
Hinge forward at the hips until your torso is parallel to the floor.
Pull the barbell up towards your chest, squeezing your shoulder blades together at the top.
Pause for a moment, then lower the barbell back down under control.
Repeat exercise.
Conclusion
The best deadlift alternatives provide effective ways to target and strengthen your lower body and back muscles while offering variety to your workout routine. It doesn’t matter if you're limited by equipment or looking for a change, exercises like hip thrusts and kettlebell swings can help you achieve similar benefits to traditional deadlifts. Remember to focus on proper form and gradually increase the intensity to avoid injury. So, mix things up and add these alternatives into your routine to keep your workouts engaging and effective!
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