10 Best Deadlift Alternatives for Strength, Muscle, and Lower Back Pain Relief

A good deadlift variation incorporates a hinging pattern and targets the muscles on the posterior side of the body, such as the glutes, hamstrings, and lower back erectors.

As a personal trainer, I have used these deadlift variations to help clients overcome a deadlift plateau, work around injuries, and build posterior chain strength when traditional deadlifts were not the right fit. Knowing which alternative to choose and why will make the difference between spinning your wheels and making real progress.

The 10 best deadlift alternatives are:

1. Block Deadlift
2. Romanian Deadlift
3. Deficit Deadlift
4. Pause Deadlift
5. Single-Leg DB Deadlift
6. Glute Drive
7. Standing Cable Pull Through
8. Pendlay Row
9. Trap Bar Deadlift
10. Kettlebell Swings

Read this full article so you do not miss each alternative's pros, cons, and key differences. That way, you can make the right choice for your training and crush your next PR.

10 Best Deadlift Alternatives You Should Try

The following exercises are great deadlift alternatives to increase muscle growth and strength gains.

1. Block Deadlift

The block deadlift (also called the “rack pull“) is a partial range of motion movement that focuses exclusively on the top end of the pull.

The lifter deadlifts off blocks or safety pins inside a power rack. The height of the blocks or pins varies depending on how much range of motion you want to target. Most lifters set the height to around knee level.

In this top range of motion, you place a greater loading demand on the hip and back extensor muscle groups, primarily the glutes, spinal erectors, and traps. It improves your ability to retract your scapula, a crucial component of any successful deadlift to prevent injuries and maximize output. You can also lift more weight in this alternative because the range of motion is shorter.

How To Do It

1. Set up boxes or safety pins so the barbell starts at about knee height.
2. Walk up to the barbell and grip it just outside your thighs.
3. Aim to have your shoulders directly in line with the barbell, which will result in a slight forward torso lean.
4. Take a big breath, brace your core, squeeze your lats hard, and lift the barbell from the blocks as you exhale.
5. Think about driving your hips toward the barbell by squeezing your glutes.
6. The barbell should remain on your thighs throughout the entire range of motion.
7. Your hips and knees should lock simultaneously. For proper lockout, do not stand with your knees bent.
8. Return the barbell to the blocks and repeat.

Pro Tip: You can typically handle 10 to 30% more weight in the block deadlift than the conventional deadlift because your major muscle groups can tolerate this overloading demand.

2. Romanian Deadlift

The Romanian deadlift is a staple alternative that focuses more on the glutes and lower back muscles. The movement pattern is similar to the conventional deadlift, but the mechanics differ in one key way.

The starting position of a conventional deadlift is taught as a “push off the floor” to extend from the knees first. In the Romanian deadlift, there is very little knee extension, and the movement is taught more like a “pull from the hips.”

How To Do It

1. Start with the barbell resting on the pins inside a power rack at about mid-thigh height.
2. Grip the barbell just outside of your legs.
3. Lift the barbell from the pins and walk back from the rack in 2 to 3 steps.
4. Place your feet shoulder-width apart and slightly bend your knees.
5. Hinge at the hips to bring the barbell to the knee. Think about keeping the weight on your heels.
6. Think about driving your hips back to feel the tension in your glutes and hamstrings.
7. Once the barbell is just below the knee, squeeze your glutes to drive your hips up and forward.
8. Do not bend your knees any more than the initial slight crack you had at the start.

Pro Tip: You do not need heavy weight for this exercise to produce a high training effect. Use between 40 to 50% of your 1 rep max deadlift for 6 to 10 reps. I also recommend implementing a slower eccentric tempo of around 3 seconds on the way down. This ensures you maintain solid tension on your glutes throughout the entire movement.

3. Deficit Deadlift

The deficit deadlift is a movement pattern that places greater emphasis on the quads and increases the challenge at the bottom of the pull.

The lifter stands on an elevated platform, typically 45lb plates, which creates additional range of motion at the bottom of the lift.

The deficit deadlift is a more advanced deadlift variation. If you already struggle with the start position of the conventional deadlift, this is not the right alternative to choose. For a more advanced lifter, it presents an appropriate and productive challenge.

How To Do It

1. Set up the deficit platform by standing on 45lb plates.
2. Position your feet underneath the barbell and bring your shins to the bar.
3. Set your hips slightly lower than your normal deadlift start position.
4. Begin the movement by cueing yourself to “push the floor away” to activate the quads.
5. Lock your hips and knees at the same time at the top.

Pro Tip: In addition to using a conventional stance, you can perform the deficit deadlift in the sumo style as well. If doing the deficit deadlift sumo, you only need a 1-inch deficit compared with a 2 to 4-inch deficit in the conventional stance.

4. Pause Deadlift

The pause deadlift follows the same movement pattern as the traditional deadlift, but rather than pulling in one fluid motion from the floor to lockout, you pause halfway through the range of motion for 1 to 2 seconds.

The main benefits of the pause deadlift include a high training effect at a lower load than a regular deadlift, and a greater emphasis on the quads compared to other muscle groups.

The pause deadlift is an advanced alternative. Before implementing it, you should already be highly competent with your traditional deadlift technique.

How To Do It

1. Start in your regular deadlift position.
2. As you drive off the floor, pause the load for 1 to 2 seconds between the floor and the knee.
3. Measure the pause when the barbell is fully motionless.
4. Keep the barbell on your shins throughout the pause.
5. Cue yourself to maintain quad tension throughout the pause.
6. After the pause, drive explosively to lockout, then return to the start position.

Pro Tip: To get the most out of the pause deadlift, be consistent with where you pause. Pause at the same position every rep. After the pause, be explosive through the lockout.

5. Single-Leg Dumbbell Deadlift

The single-leg dumbbell deadlift is a highly effective deadlift alternative for athletes working with dumbbells.

The lifter must stabilize on each leg independently throughout the movement. This makes it an excellent choice for correcting imbalances between the right and left sides and for activating the smaller stabilizing muscles in the glutes and core.

You cannot load the single-leg dumbbell deadlift as heavily as the traditional deadlift, but the goal here is not maximal strength. The purpose is to increase motor control, stability, and muscle mass in the glutes.

How To Do It

1. Grab a dumbbell in each hand.
2. Shift your weight onto one foot by lifting the opposite leg off the floor.
3. Hinge forward at the hips, keeping your back straight, and kick your free leg behind you.
4. Keep your hips neutral and square to the floor. Avoid twisting one hip upward.
5. Lower until your back is parallel to the floor while keeping the dumbbells hanging in front of you.
6. Return to standing by maintaining balance on your single foot.

Pro Tip: If you find yourself losing balance, try two fixes. First, fix your gaze on a spot on the floor in front of you. Second, curl your toes into the ground as if gripping the floor with your feet. Both cues dramatically improve stability.

6. Glute Drive

The glute drive is one of the best alternatives for overloading and isolating the glutes during hip hinge patterning. If your gym does not have a glute drive machine, this exercise works equally well as a barbell hip thrust.

This is one of my favorite exercises to add to posterior chain training because I have seen direct carry-over to my ability to lockout a deadlift at the top. The glute drive produces some of the highest peak glute activation of any hip hinge variation because the glutes work against direct horizontal resistance at full hip extension.

How To Do It

1. Position yourself on the machine so your shoulder blades rest on the pads behind you with your feet hip-width apart on the platform.
2. Hinge at the hips so your glutes touch the bottom pad while your chest faces forward.
3. Drive your hips to the top to align your body in one straight line.
4. Squeeze your glutes hard at the top to confirm you are using the glutes, not compensating with the lower back.

Pro Tip: Keep your chin tucked throughout every rep. This cue maintains a neutral spine and protects the lower back from unnecessary strain.

7. Standing Cable Pull Through

The standing cable pull-through is a solid deadlift alternative performed on a cable machine rather than with a straight barbell.

The cable pull-through is easy to modify for different muscle targets. Take a wider stance to target the adductor magnus (inner thigh) and glute medius (upper side glute). Take a narrow stance to target the hamstrings and glute max. It's a beneficial hip hinge movement, too.

How To Do It

1. Place a rope attachment at the bottom of the cable machine.
2. Pick up the rope in both hands between your legs and face away from the machine.
3. Take a few steps away from the machine and assume a stance slightly wider than shoulder-width.
4. Maintain a slight bend in the knee and hinge forward at the hips.
5. Allow the rope to travel between your legs while keeping your back neutral.
6. Once your back is parallel to the floor, squeeze your glutes to return to your start position.
7. Keep your bodyweight shifted toward the front part of your foot throughout the movement.

Pro Tip: If you do not have a cable machine, substitute the pull-through with a kettlebell swing. The main difference is that the kettlebell swing is a more dynamic movement, while the pull-through goal is to maintain constant tension on the muscles from start to finish.

8. Pendlay Row

The Pendlay row is one of the best deadlift alternative exercises for back development because it demands strength in the erectors, core, and lats to stabilize the torso throughout the rowing motion.

In the Pendlay row, your back stays parallel to the floor as you row the barbell from the ground to your chest.

The Pendlay row is an upper-body pulling exercise that does not use much leg strength. However, to get the most out of it, you must apply significant force through your legs and maintain lower body tension throughout the set.

How To Do It

1. Set up a barbell with plates on the floor.
2. Take a wide grip, typically the same grip you use to bench press.
3. Position the barbell a few inches from your shins at the start.
4. Engage your core, bend your knees slightly, and bring your back parallel to the floor.
5. Row the bar to your sternum. If you cannot reach your sternum, the load is too heavy.
6. Avoid any torso movement as you row the barbell.
7. Return the barbell to the floor and come to a complete dead stop before repeating.

Pro Tip: The Pendlay row is an excellent bench press accessory movement as well. It develops the rear delts and lats, which stabilize the bench press by decelerating the bar and controlling inefficient movement patterns.

9. Trap Bar Deadlift

The trap bar deadlift is one of the best options when you need a conventional barbell deadlift alternative. It significantly reduces the load on the spine by limiting the amount of spinal flexion required compared to traditional barbell deadlifts.

From my coaching experience, trap bar deadlifts are easier for beginner lifters to learn than traditional barbell deadlifts. They are slightly less technical, and I consider them an excellent learning progression to build toward a barbell deadlift.

How To Do It

1. Load the trap bar to your desired weight and stand inside it using a hip-width stance.
2. Hinge at the hips and extend your arms to grip the bar handles with an overhand grip.
3. Contract your lats to squeeze your shoulder blades and engage your abdominals.
4. Drive through your feet to bring yourself to a standing position.
5. As you reach the top, squeeze your glutes in a hip thrust motion and keep your core engaged.
6. Pause for a second before lowering the bar to the ground under control.
7. Repeat for the number of reps and sets in your training program.

Pro Tip: Adjusting your stance changes the emphasis of the exercise. Use a narrower stance to target your quadriceps more. Shift your hips back further during the movement for a more hip-dominant trap bar deadlift.

10. Kettlebell Swings

The kettlebell swing is a glute and upper body-focused exercise that adds high-intensity variation to your training. You will not load the glutes as much as you can with a barbell deadlift, but the kettlebell swing is a great alternative when you want a more dynamic, conditioning-focused session.

How To Do It

1. Grab a kettlebell with both hands using an overhand grip.
2. Bend at the hips and knees to swing the kettlebell between your legs with your arms extended.
3. Thrust your glutes forward and swing the kettlebell out in front of you, stopping at around chest height.
4. Allow gravity to bring the kettlebell back down to the starting position while you control the weight.
5. At the starting position, immediately begin the next rep to create one continuous movement.

Pro Tip: Avoid rounding your back forward during kettlebell swings. The movement is a hip hinge, so protect your lower back by letting the hips control each rep from start to finish.

If you want to work on your grip, farmer's carry is one of the best grip strength exercises you can do.

Which Deadlift Alternative Should You Choose?

The right deadlift alternative depends on your specific goal or limitation. Use this guide to make a quick decision:

• Lower back pain or injury: Trap bar deadlift, cable pull-through, glute drive
• Breaking a strength plateau: Block deadlift, pause deadlift, deficit deadlift
• Maximum glute and hamstring hypertrophy: Romanian deadlift, glute drive, single-leg dumbbell deadlift
• Beginners learning the hip hinge: Trap bar deadlift, kettlebell swing, Romanian deadlift
• Home gym or no barbell: Single-leg dumbbell deadlift, kettlebell swing
• Upper back and lat development: Pendlay row, block deadlift

Muscles Worked In The Deadlift

When choosing a deadlift alternative, pick one that targets the right muscles. The deadlift is a powerful compound exercise that engages numerous muscles across the body, both in the anterior and posterior chains. Incorporating different deadlift variations into your workout targets specific muscles for enhanced training effects.

• Gluteal Muscles: The gluteus maximus, medius, and minimus act as hip extensors and engage primarily during the lockout phase to extend the hip.
• Hamstrings: Located at the back of the thigh, the hamstrings support hip extension and are especially active in Romanian and stiff-leg deadlift variations.
• Quadriceps: These four muscles at the front of the thigh help lift and lower the weight during the deadlift, making them crucial to the initial drive off the floor.
• Latissimus Dorsi (Lats): The lats stabilize the spine and keep the bar close to the body throughout the pull.
• Trapezius (Traps): While not the primary movers, the traps stabilize the upper back and assist in generating force through the hips. The traps are contracted isometrically during the deadlift.
• Rhomboids: These muscles retract the shoulder blades, aiding in spinal stability and preventing injury during the lift.
• Spinal Erectors: Running along the spine, these muscles contribute to both spinal flexion and extension and are critical during both the lifting and lowering phases.
• Abdominal Muscles: Core strength is vital for maintaining a neutral spine and stabilizing the upper body across all deadlift variations.
• Biceps and Forearms: These muscles maintain a strong grip on the barbell and support upper back positioning throughout the lift.

Frequently Asked Questions

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