The Best 15 Deadlift Alternatives for a Stronger Pull

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The standard barbell deadlift targets the the glutes, hamstrings, upper back and lower back. Some might see the deadlift as a scary movement, but it might be one of the strongest movements for your program.

But to get better at the deadlift, it might require you to get creative. Not everyone responds to exercise the same, so it’s wise to know the different deadlift alternatives and why you might choose them. 

The 15 best deadlift alternatives are:

1. Block Deadlift
2. Romanian Deadlift
3. Deficit Deadlift
4. Pause Deadlift
5. Single-Leg DB Deadlift
6. 45-Degree Back Extension
7. Standing Cable Pull Through
8. Bulgarian Split Squat
9. Pendlay Row
10. Farmer Carry
11. Barbell Rows
12. Trap Bar Deadlifts
13. Barbell Rack Pulls
14. Barbell Squats
15. Kettlebell Swings

The standard barbell deadlift is not for everyone. In this case, knowing alternatives to the deadlift can help you get the gains of the deadlift without doing the standard lift. 

In this article, you will learn the pros, cons, and differences of each alternative and when/how to implement them. 

So what can you do instead of deadlifts? Read below to find more!

You can find more deadlift replacement exercises, like the barbell hip thrust and deadlift variations, in my article on 12 Deadlift Accessories To Increase Strength & Technique. Open this article in a new tab and read it next!

Muscles Worked In The Deadlift

The deadlift is a compound movement that works several muscles simultaneously, including anterior and posterior chain muscles. Any variation of the deadlift, whether performing a set of conventional, sumo, Romanian, or stiff leg deadlift or a stiff leg deadlift alternative, will work out the entire body.

However, each deadlift exercise targets certain muscle groups more than others, so you can include different variations in your training program to stimulate growth in specific areas of your body. That’s what makes the the specific deadlift exercise you choose to use so important!

The main deadlift muscles worked include:

• Quadriceps
• Hamstrings
• Gluteal muscles
• Latissimus dorsi
• Trapezius muscles
• Spinal erectors
• Abdominal muscles
• Biceps and forearms

Quadriceps

The quadriceps are a group of four muscles in the anterior part of your upper leg, including the rectus femoris, vastus intermedius, vastus lateralis, and vastus medialis. They are the primary

lower body muscles used in the deadlift and are responsible for helping you to lift and lower the weight.

Hamstrings

The hamstrings are involved in hip extension and hip thrust actions. They work as synergists in the deadlift to aid the quadriceps in the hip hinge and include the biceps femoris, semitendinosus, and semimembranosus. They are active in all deadlifts but are particularly emphasized in the Romanian or stiff leg deadlift.

Gluteal Muscles

The gluteal muscles include the gluteus maximus (the largest muscle in the body), the gluteus medius, and the gluteus minimus. The glutes are hip extensors, so they are required for hip extension, and they are most active when lifting the bar off the ground to return to a standing position and during the hip thrust and hip hinge movements.

The gluteus maximus is also responsible for external hip rotation, helping to prevent your knees from caving inward as you lift the bar.

Lattisimus dorsi

The lats are in the upper back, and although they are not a prime mover in the deadlift, they are still crucial for good deadlift form, technique, and movement patterns. The lats act as a stabilizer in the deadlift to support the spine and upper back. They also aid in keeping the bar close to your body during any deadlift variation.

Trapezius muscles

As with the lats, the traps aren't prime movers in the deadlift. However, they are essential to stabilize your upper back and enable you to generate as much force as possible through your hips. The traps are contracted isometrically during the deadlift.

Spinal erectors

The spinal erectors may only be small muscles, but they play a crucial role in stabilizing the spine during deadlifts. The spinal erectors consist of the iliocostalis, longissimus, and spinalis muscles and run down the sides of your spine.

Their primary role is to assist in spinal flexion (bending forward at the hips), which is a key movement in the first portion of a deadlift. They can also help with spinal extension, such as when you return to a standing position.

Abdominal muscles

Your core is key to stabilizing your upper body during any deadlift variation or alternative. When you're lifting heavy weight, it's easy for your spine to start rounding. Keeping a strong core ensures that your spine stays neutral and protects you from back injuries, so you're told to take a deep breath before lifting the bar off the ground.

Biceps and forearms

The biceps aid your upper back to increase your deadlift strength. Your forearms enable you to get a firm grip on the barbell to prevent it from slipping out of your hands in the middle of a set. Using an underhand grip increases activation of the biceps, and your forearm muscles will be highly engaged during overhand, underhand, and alternative grip deadlifts.

Want to investigate more on the muscles of the deadlift? Check this article as the ultimate guide to the muscles that create a strong deadlift!

15 Best Deadlift Alternatives You Should Try

The following exercises are great deadlift alternatives at home or in the gym to increase muscle growth and strength gains. You can perform a lot of these exercises as an alternative to the deadlift without weights when working out at home or use machine deadlift alternatives if you’re in the gym.

1. Block Deadlift

The block deadlift (sometimes referred to as the “rack pull“) is a partial range of motion focusing exclusively on the top end of the movement.

The lifter will deadlift off blocks, or in the absence of blocks, the safety pins inside a power rack. The height of the blocks or pins will vary depending on how much range of motion you want to target. However, most people will set up the height to be around knee-level.

In this top range of motion, you are placing a greater loading demand on the hip and back extensor muscle groups, primarily the glutes, spinal erectors, and traps. You can also lift more weight in this alternative to the deadlift because it's a shorter range of motion.

How To Do It?

1. Set up boxes so that 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 light with the barbell, which will result in a slight forward torso lean
4. Take a big breath, brace your core, squeeze your lats strong, and lift the barbell from the blocks  
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, don’t stand with your knees bent.
8. Return the barbell to the blocks and repeat

Quick Tip

You can typically handle 10-30% more weight in the block deadlift compared with the deadlift. While your major muscle groups (glutes, low back, mid-back) can tolerate this kind of overloading, your grip usually can't. This is why I recommend wearing straps to prevent any grip loss while performing this exercise.

You can read more about the benefits of the block deadlift and how to program it in my Complete Guide To The Block Deadlift.

2. Romanian Deadlift

The Romanian deadlift is another deadlift alternative that focuses more on the glutes and low-back. This movement is a staple in most workout routines and has a similar movement pattern to conventional deadlifts.

The lifter will start from a standing position and hinge forward from the hips while trying to, at the same time, push their hips back and lean their shoulders forward.

The starting position of a deadlift is taught as a “push off the floor” in order to extend from the knees first. However, in the Romanian deadlift, there is very little knee extension, and it's taught more like a “pull from the hips”.

I wrote a comparison between the deadlift and Romanian deadlift. You can read about these two movements in my article on Deadlift vs. Romanian Deadlift: Form Benefits, & Differences. I include helpful illustrations of both these exercises.

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 2-3 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 hamstring
7. Once the barbell is just below the knee, squeeze your glutes to drive your hips up and forward
8. Don't bend your knees any more than the initial crack you had at the start

Quick Tip

You don't need too much weight for this exercise to have a high training effect. Use between 40-50% of your 1 rep max deadlift for reps between 6-10. I also like to implement a slower eccentric tempo of around 3 seconds. This will ensure you maintain solid tension on your glutes throughout the movement.

If you're looking for alternatives to the Romanian deadlift, I wrote an entire article on the Best Romanian Deadlift Alternatives.

3. Deficit Deadlift

The deficit deadlift is an alternative movement pattern that places a greater emphasis on the quads.

The lifter will stand on an elevated platform, usually by placing their feet on 45lb plates. This creates additional range of motion at the bottom end of the lift.

The deficit deadlift is a more advanced deadlift variation. So, if you already struggle with the start position of the deadlift, then I wouldn't select this as a deadlift alternative. But, for a more advanced lifter, it will be an appropriate challenge.

You can read more about the deficit deadlift in my article on The 5 Benefits of The Deficit Deadlift.

How To Do It?

1. Set up the deficit deadlift platform by standing on 45lb plates
2. Position your feet underneath the barbell and bring your shins to touch
3. Set your hips by bringing them slightly lower than a normal deadlift start position
4. Start the movement by cueing yourself to ‘push the floor away' to activate the quads
5. Lock your hips and knees together at the same time

Quick Tip

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

4. Pause Deadlift

The pause deadlift is another deadlift alternative that practically has the same movement pattern to the traditional deadlift. However, rather than pulling in one fluid motion from floor-to-lockout, you are pausing halfway through the range of motion for 1-2 seconds. It is one of the best deadlift alternatives on our list!

The main benefits of the paused deadlift include not requiring as much training load as a regular deadlift in order to have a high training effect, in addition to placing greater emphasis on the quads over other muscle groups.

The paused deadlift is an advanced deadlift alternative and if you are going to implement it into your training program you should already have a high competency with your traditional deadlifting technique.

If you want to learn how to pause deadlifts more effectively, read my Complete Guide To Pause Deadlifts.

How To Do It?

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

Quick Tip

In order to get the most out of the paused deadlift, make sure you are consistent with where you pause. In other words, pause at the same place each time. After the pause, be explosive to lock the weight out.

5. Single-Leg Dumbbell Deadlift

The single-leg dumbbell deadlift is a good deadlift alternative exercise with dumbbells similar to deadlifts.

The lifter will be challenged to stabilize on each leg independently throughout the movement. As such, this is a great deadlift alternative for working out imbalances between the right and left side, in addition to using the smaller stabilizing muscles in the glutes and core.

You aren't able to go as heavy with the single-leg dumbbell deadlift compared with the traditional deadlift, but the purpose is less about strength-building, and more about increasing motor control, stability, and muscle mass in the glutes.

How To Do It?

1. Grab a dumbbell in each hand
2. Place your weight on one foot by lifting the opposite leg off the floor
3. Hinge forward at the hips, keeping your back straight, and kicking one leg behind you
4. Keep your hips neutral (square) to the floor and avoid twisting one hip up
5. Go until your back is parallel to the floor and keep the dumbbells hanging in front of you
6. Return to standing by maintaining your balance on your single foot

Quick Tip

If you find yourself getting off-balanced try: (1) fixing your gaze on a spot in front of you on the floor, and (2) curl your toes into the ground, which should feel like you're gripping the floor with your feet.

Related Article: Best Deadlift Jacks & Wedges

6. 45-Degree Back Extension

The 45-degree back extension is a great alternative to barbell deadlifts to build muscle and strength for the low back and glutes. They should be done in a slow and controlled manner.

Some gyms may not have a 45-degree back extension. If that's the case for you, then you could substitute this exercise for either a hyper-extension, glute-ham raise, or reverse hyper. Each of these movements would be a solid deadlift substitute, providing more or less emphasis on the low back or glutes.

You'll want to do this exercise at the end of your workout using higher reps and focusing on a strong mind-muscle connection. Prior to this movement, you'll want to engage in either a heavy barbell or dumbbell exercise for the legs and back, as the 45-degree back extension is more of an ‘isolation' exercise.

How To Do It?

1. Set the back extension so that your waist can comfortably bend over the top of the machine
2. Grab a dumbbell or plate and hold it close to your chest
3. Position your feet on the platform and begin lowering yourself toward the floor
4. Keep your legs straight and your spine neutral
5. Go until you feel a stretch in your glutes/hamstrings, and then pull your body back to the start position

Quick Tip

Many bodybuilders like to slightly round their mid back during this exercise in order to place more emphasis on their glutes versus low back. If you do this, ensure that you're using a lighter load and think about squeezing your glutes hard throughout the entire range of motion.

Are you getting back pain from deadlifting? If so, check out these tips on how to fix back pain during deadliftitng!

7. Standing Cable Pull Through

The standing cable pull-through is a solid alternative to a deadlift. However, you're performing the exercise on the cable machine rather than using a barbell.

The cable pull-through has a small learning curve, as many people say they have difficulty gaining balance. This is easily overcome by considering placing the weight on the front part of your foot throughout the movement versus your heel.

The cable pull-through can easily be modified to target different muscle groups. Take a wider stance to target more of your adductor magnus (inner thigh) and glute medius (upper side glute). Take a narrow stance to target more of your hamstrings and glute max (the part of your glutes where you sit down).

How To Do It?

1. Place a rope attachment at the bottom of the cable machine
2. Pick up the rope in both hands in 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. Have a slight bend in the knee and hinge forward at the hips
5. The rope should travel between your legs while keeping your back neutral
6. Once the back is parallel to the floor, squeeze your glutes to return to your start position
7. Maintain your balance by keeping your bodyweight on the front part of your foot

Quick Tip

If you don't have a cable machine available, you can substitute the pull-through with a kettlebell swing. The only difference is that the kettlebell swing is a more ‘explosive movement.' In contrast, the goal of the pull-through is to maintain constant tension on your muscles throughout the entire movement.

8. Bulgarian Split Squat

The Bulgarian split squat is a single-leg movement that can be an effective deadlift alternative if performed properly.

When you take the stance for the Bulgarian split squat, you want to use a fairly long stride. Then, when you're squatting, you want to maintain a vertical shin on the front leg and avoid pushing the front knee forward. This will provide better activation for your glutes, which is more similar to a deadlift.

One of the main benefits of the Bulgarian split squat is that you can work the right and left side independently, which helps manage any muscular imbalances.

How To Do It?

1. Set up a box (or riser) so that the height of the box is between mid-shin and the bottom of the knee
2. Place one foot in front of the box and the other foot on top of the box (on your toes)
3. Your legs should be spaced shoulder-width apart
4. With dumbbells in each hand and a straight back, bend into both of your knees
5. Think about sitting into the back leg and keeping your front shin vertical
6. When the front thigh is at 90 degrees, drive through your heel to stand up

Quick Tip

The Bulgarian split squat doesn't provide much activation for the low back, erectors, or traps. Therefore, I would incorporate some sort of upper body pulling movement, like a wide grip pull-up or Pendlay row (discussed next) either before or after this exercise. Furthermore, some people may not require load for the Bulgarian split squat, making it a good bodyweight deadlift alternative.

9. Pendlay Row

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

In the Pendlay row, your back should be parallel to the floor the entire time as you row the barbell from the ground to your chest.

The Pendlay row is an upper-body pulling exercise and as such, doesn't use much leg strength. Therefore, I recommend pairing this exercise with something like a Bulgarian split squat (discussed previously) in order to get the full benefit that a deadlift would provide.

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. The barbell should be a few inches away from your shins in the start position
4. Assume a position with your core engaged, a slight bend in your knees, and your back parallel to the floor
5. Row the bar to your sternum – If you can't get the bar to the sternum then the load is too heavy
6. Avoid any movement with your torso as you row the barbell
7. Return the barbell to the floor and come to a dead stop before repeating

Quick Tip

The Pendlay row is an excellent bench press accessory movement as well. It will work your rear delts and lats, which help stabilize the bench press, including decelerating the bar (on the way down) and restricting inefficient movement patterns

Looking for alternatives to the Pendlay row? Check out my article on the Best Pendlay Row Alternatives.

10. Farmer Carry

The farmer carry is not a replacement for deadlifts, but if combined with a couple of the other exercises on this list, it can be part of an effective alternative deadlift routine.

The farmer carry is the only exercise on this list specifically targeting the grip, which is a huge deadlift component. Oftentimes, a person's legs and back are strong enough to deadlift, but they fail just before locking out because the bar slips from their hands.

By doing a heavy farmer carry, you will be required to hold dumbbells for an extended time. This will work the smaller muscles in your hands and forearms responsible for gripping strength.

Read my complete guide on How To Maximize Your Grip Strength For Deadlifts.

How To Do It?

1. Grab a heavy set of dumbbells in each hand
2. With your chest up and shoulders retracted, start walking forward
3. Walk for either a prescribed amount of time or a specific distance (I prefer 30-seconds)

Quick Tip

If you want a slight variation to the farmer carry, you could use a trap bar instead of dumbbells. You would use the trap bar if you're already using the heaviest dumbbells in your gym and you need more load.

11. Barbell Rows

To the untrained eye, barbell rows look very similar to Pendlay rows, and they're a great deadlift alternative for the whole body. They are a compound exercise that primarily targets the upper body muscles but also requires some lower body activation.

The primary mover in the barbell row is the lats, which help to squeeze your shoulder blades together as you lift the bar up to your torso alongside your rhomboids and traps. However, your lower back, biceps, forearms, quads, hamstrings, and core muscles are all engaged during a bent-over barbell row. These muscles help you pull the bar and stabilize yourself as you bend over.

How To Do It?

1. Stand in front of the loaded barbell with your feet hip-width apart
2. Bend at the hips to lean forward and grip the barbell with an overhand grip that is shoulder-width apart or slightly wider
3. Push your hips up slightly so you're leaning over, keeping your spine neutral and your core engaged
4. Activate your lats and bend at the elbows to pull the bar up to your torso
5. Pause for a second, squeezing your lats to fully engage your upper back
6. Return the bar back down to the starting position by straightening your elbows
7. Repeat this movement for between 8 and 12 reps

Quick Tip

Barbell rows don't work your hips as the barbell deadlift does, so you shouldn't feel pain or strain when performing this deadlift alternative. However, keep your core activated and your spine neutral throughout the exercise to avoid lower back pain. Don't hold your breath in between reps. Instead, inhale at the start of the rep, hold your breath shortly at the top, and exhale as you lower the bar.

12. Trap Bar Deadlift

The trap bar deadlift is a great option if you're looking for a conventional barbell deadlift alternative. It significantly reduces the load on the spine by limiting the amount of spinal flexion (bending over) required to perform the exercise compared to traditional barbell deadlifts. If you don’t have a trap bar? Doing the dumbbell deadlift like a trap bar is a deadlift alternative with dumbbells that can benefit your workout routine.

You can maintain a more upright posture that minimizes the risk of lower back injuries. However, if you're not prone to injury and practice the conventional barbell deadlift with perfect form and technique, there's no major need to switch to the trap bar deadlift.

How To Do It?

1. Load the barbell 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 abdominal muscles
4. Bring yourself standing, pulling the bar up, and driving through your feet
5. As you reach a standing position, squeeze your glutes in a hip thrust motion and keep your core engaged
6. Pause for a second before lowering the bar back down to the ground under control
7. Repeat this movement for the number of reps and sets specified in your training program

Quick Tip

Adjusting your stance will change the emphasis of the exercise. If you want to target your quadriceps, use a narrower, squattier stance. For a more hip-dominant trap bar deadlift, shift your hips back further during the exercise.

13. Barbell Rack Pulls

Barbell rack pulls are another excellent deadlift alternative that primarily targets your upper back and glutes. It improves your ability to retract your scapula, a crucial component of any successful deadlift to prevent injuries and maximize output.

You can perform barbell rack pulls with a full range of motion by pulling the bar from below the knee, or you can shorten the range of motion and pull from above the knee. Shortening the range of motion will lower the load on the spine and hips and reduce injury risk.

How To Do It?

1. Load up your barbell in a power rack to the desired weight, setting the pins to around knee height
2. Step into the power rack, standing with a hip-width stance and hinge at the hips to bend down and grip the bar
3. Use an overhand grip that is slightly wider than shoulder-width apart
4. Push through the ground with your feet, contract your lats, and squeeze your glutes to bring yourself up to a standing position
5. Lower the bar back down to the rack pins under control
6. Repeat for the desired number of reps and sets

Quick Tip

You can either set the barbell back down fully on the power rack pins between each rep or lightly tap it on the pins instead. This is similar to how you would bounce the bar during barbell or set it back down on the floor between reps. The latter maintains tension in your muscles, but the former may enable you to lift heavier.

If you prefer, you can perform this exercise using a Smith machine. This is slightly easier as it helps with stabilization. Smith machine rack pulls are a great deadlift replacement for beginners.

14. Barbell Squats

Barbell squats are one of the three powerlifting exercises alongside deadlifts and the bench press. In a similar way to deadlifts, barbell squats work all muscles in the lower body and the core and partly the upper traps and anterior deltoids. They are one of the most effective exercises to build muscle and strength in the lower body.

How To Do It?

1. Place the squat rack safety pins in the correct place for your height and load the barbell to your desired weight
2. Lift the barbell off the safety rack and onto your upper back, supporting it with your hands and shoulders
3. Take a deep breath, engage your core as you hinge at the hips, and bend your knees to lower your body to whatever level is comfortable for you
4. Keep your spine and neck neutral and your head up throughout
5. When you reach the bottom of the squat, pause for a second before squeezing your glutes to bring yourself back up to a standing position
6. Repeat for the desired number of reps and sets

Quick Tip

If you struggle with mobility in your hips, widen your stance so that you can achieve a deeper squat without causing injuries or strains in your lower body muscles. If your ankle mobility is the limiting factor in your squats, place two small weight plates under your heels as you squat to increase your range of motion.

15. Kettlebell Swings

The kettlebell swing is a glute and upper body-focused exercise to add to your workouts. Although you won’t be able to load your glutes as much in the kettlebell swing as you can in the deadlift, it’s a great alternative when you want a higher-intensity exercise.

How To Do It?

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

Quick Tip

When doing kettlebell swings, avoid bringing your arms above eye height. Lifting the kettlebell overhead can increase the risk of shoulder injuries and reduce the exercise's effectiveness. Up to your chest level, your glutes and anterior deltoids are responsible for lifting the kettlebell. After this point, the exercise's emphasis is shifted onto your trapezius muscles.

Reasons to Choose Deadlift Alternatives

Deadlifts aren't suitable for everybody, and some people simply don't like doing them! Many newer lifters are worried that they will injure themselves if they do heavy deadlifts, so they avoid them altogether. 

For some, the conventional deadlift isn't suitable and other variations, such as the sumo deadlift, Romanian deadlift, stiff leg deadlift, and trap bar deadlift, are better. If no deadlift variation is suitable, the above deadlift replacements come in handy.

So, why should you choose alternatives to deadlifts in your workouts? Here are some key reasons on why and  what to do instead of deadlifts:

• Time required: It can take a long time to set up deadlifts.
• Equipment needed: You need a barbell, weight plates, a deadlift platform, and chalk or straps if you're using them.
• Too draining: Deadlifts can be difficult and energy-consuming and might leave you feeling too fatigued to complete the rest of your workout.
• Difficult form: It can be difficult to achieve perfect form when practicing deadlifts, especially for new lifters.
• Lower back injury: Deadlifts aren't great for lifters who are recovering from an injury, particularly if it's a lower back injury, in which case, you’ll need to find an appropriate deadlift alternative for a bad back.
• Weak grip: They can be tough on your hands, and if you have a weak grip, you're limited as to the amount of weight that you're able to lift.

By choosing weighted or bodyweight deadlift alternatives, you can avoid some or all of the above issues while still targeting your entire body.

Ever head of the stiff leg deadlift? If you have or have not, check out this list of top stiff leg alternatives for your workout routine!

How to Choose Deadlift Alternatives

Choosing a deadlift alternative can happen for a variety of reasons. For example, you might choose an alternative to deadlift if you feel weak in a certain position. 

Another example is you might choose a deadlift substitute for safety reasons and you need better mechanics. 

Below is a chart of all the deadlift exercises on our list and where they would fit in:

How to Work a Deadlift Alternative into a Training Routine

In addition to understanding how to choose an alternative for deadlift, it is important to also understand how to work the substitute for deadlifts into your workout routine. When picking exercises to replace deadlifts, it is wise to fit it into your workout routine within a specific sequence. The workout routine should be formatted as so:

• Compound Exercise #1 – Choose a replacement for deadlift that meets your needs
• Compound Exercise #2 – Choose another replacement for deadlift that meets your needs
• Accessory Exercise #1 – Choose a non-deadlifting movement to grow the deadlift
• Accessory Exercise #2 – Choose another non-deadlifting movement to grow the deadlift
• Accessory Exercise #3 – Choose another non-deadlfiting movement to grow the deadlift

Let’s say you struggle with the bottom of your deadlift, have weak hamstrings and need to improve your grip strength. Based on the table above and the exercises provided in this article, your workout routine might look like this:

• Deficit Deadlifts
• Romanian Deadlifts
• Farmer Walk
• Bulgarian Split Squat
• Barbell Row

Frequently Asked Questions

Final Thoughts

If you're wondering what to do instead of deadlifts, this list should provide you with enough alternatives.

Suppose you don't choose a barbell alternative to deadlifts, such as block deadlifts, Romanian deadlifts, deficit deadlifts, or pause deadlifts. In that case, you'll want to make sure you pick 2-3 exercises from this list and perform them on the same workout to get the same benefit as deadlifts.

For example, the combination of Bulgarian split squats, Pendlay Rows, and farmer walks would be an excellent replacement for the deadlift.

What to read next:

• 18 Exercises To Improve Deadlift Strength
• 9 Best Bulgarian Split Squat Alternative
• 10 Best Hyperextension Alternatives
• 17 Best Leg Curl Alternatives (Dumbbell, At Home, Cable)
• 5 Best Box Squat Alternatives (With Pictures)