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.
Not everyone responds to exercise the same way, so knowing the different deadlift alternatives and why you might choose them is wise.
The 10 best deadlift alternatives are:
- Block Deadlift
- Romanian Deadlift
- Deficit Deadlift
- Pause Deadlift
- Single-Leg DB Deadlift
- Glute Drive
- Standing Cable Pull Through
- Pendlay Row
- Trap Bar Deadlifts
- Kettlebell Swings
Make sure to read this full article so you don’t miss out on each alternative's pros, cons, and differences so you can crush your next PR!
I have used these deadlift variations as a personal trainer to help my clients overcome a deadlift plateau.
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!
Table of Contents
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 (called 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 the safety pins inside a power rack without blocks. 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 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 to the deadlift because it has a shorter range of motion.
How To Do It?
- Set up boxes or safety pins so the barbell starts at about knee height.
- Walk up to the barbell and grip it just outside your thighs.
- Aim to have your shoulders directly in line with the barbell, which will result in a slight forward torso lean.
- Take a big breath, brace your core, squeeze your lats strong, and lift the barbell from the blocks as you exhale.
- Think about driving your hips toward the barbell by squeezing your glutes.
- The barbell should remain on your thighs throughout the entire range of motion.
- Your hips and knees should lock simultaneously. For proper lockout, don’t stand with your knees bent.
- Return the barbell to the blocks and repeat.
Pro Tip: You can typically handle 10-30% more weight in the block deadlift than the deadlift because your major muscle groups can tolerate this overloading.
| Range of Motion | Muscles Used | Sets and Reps |
|---|---|---|
| Limited |
| 2-5 sets of 3-6 reps |
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 alternative focusing more on the glutes and lower back muscles. This movement is a staple in most workout routines and has a pattern similar to conventional deadlifts.
The starting position of a deadlift is taught as a “push off the floor” 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.”
How To Do It
- Start with the barbell resting on the pins inside a power rack at about mid-thigh height.
- Grip the barbell just outside of your legs.
- Lift the barbell from the pins and walk back from the rack in 2-3 steps.
- Place your feet shoulder-width apart and slightly bend your knees.
- Hinge at the hips to bring the barbell to the knee. Think about keeping the weight on your heels.
- Think about driving your hips back to feel the tension in your glutes and hamstring.
- Once the barbell is just below the knee, squeeze your glutes to drive your hips up and forward.
- Don't bend your knees any more than the initial crack you had at the start.
Pro 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 6-10 reps. 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.
| Range of Motion | Muscles Used | Sets and Reps |
|---|---|---|
| Limited |
| 2-3 sets of 6-10 reps |
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 emphasizes the quads more.
The lifter will usually stand on an elevated platform by placing their feet on 45lb plates. This creates an additional range of motion at the bottom end of the lift.
The deficit deadlift is a more advanced deadlift variation. If you already struggle with the start position of the deadlift, I wouldn't select this as a deadlift alternative. But for a more advanced lifter, it will be an appropriate challenge.
How To Do It
- Set up the deficit deadlift platform by standing on 45lb plates.
- Position your feet underneath the barbell and bring your shins to the touch.
- Set your hips slightly lower than a normal deadlift start position.
- Start the movement by cueing yourself to ‘push the floor away' to activate the quads.
- Lock your hips and knees together at the same time.
Pro 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.
| Range of Motion | Muscles Used | Sets and Reps |
|---|---|---|
| Increased |
| 2-5 sets of 3-6 reps |
You can read more about the deficit deadlift in my article The 5 Benefits of The Deficit Deadlift.
4. Pause Deadlift
The pause deadlift is another deadlift progression with the same movement pattern as the traditional deadlift. However, rather than pulling in one fluid motion from the floor to lockout, you are pausing halfway through the range of motion for 1-2 seconds.
The main benefits of the paused deadlift include not requiring as much training load as a regular deadlift to have a high training effect and placing greater emphasis on the quads over other muscle groups.
The paused deadlift is an advanced deadlift alternative. If you are going to implement it into your training routines, you should already be highly competent with your traditional deadlifting technique.
How To Do It
- Start in your regular deadlift position.
- As you drive off the floor, pause the load for 1-2 seconds between the floor and the knee.
- The pause should be measured when the barbell is motionless.
- Keep the barbell on your shins throughout the pause.
- Cue yourself to maintain tension in your quads throughout the pause.
- After the pause, drive to the lockout, then return to the start position.
Pro 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!
| Range of Motion | Muscles Used | Sets and Reps |
|---|---|---|
| Normal |
| 2-5 sets of 3-6 reps |
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 sides and using the smaller stabilizing muscles in the glutes and core.
You can't go as heavy with the single-leg dumbbell deadlift as 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
- Grab a dumbbell in each hand.
- Place your weight on one foot by lifting the opposite leg off the floor.
- Hinge forward at the hips, keeping your back straight, and kicking one leg behind you.
- Keep your hips neutral (square) to the floor and avoid twisting one hip up.
- Go until your back is parallel to the floor and keep the dumbbells hanging in front of you.
- Return to standing by maintaining your balance on your single foot.
Pro Tip: If you find yourself getting off-balanced try the following:
- Fixing your gaze on a spot in front of you on the floor.
- Curl your toes into the ground, which should feel like you're gripping the floor with your feet.
| Range of Motion | Muscles Used | Sets and Reps |
|---|---|---|
| Normal |
| 2-3 sets of 6-10 reps |
Are you getting back pain from deadlifting? If so, check out these tips on how to fix back pain during deadliftitng!
6. Glute Drive
Glute drive is a great alternative to overloading and isolating your glutes during hip hinge patterning. If you do not have a glute drive machine at your gym, this exercise can also be done as a barbell hip thrust.
This is one of my favorite exercises to implement on the posterior chain because I have seen great carry-over to my ability to lockout a deadlift at the top.
How To Do It
- Position yourself on the machine so your shoulder blades are on the pads behind you with your feet hip-width apart on the platform.
- Hinge at the hips so your glutes touch the bottom pad while your chest faces forward.
- Drive your hips to the top to align with the rest of your body.
- Squeeze your glutes at the top to make sure you are using your glutes and not compensating with the lower back.
Pro Tip: Keep your chin tucked during the entire rep. This will help maintain a neutral spine and avoid injury to the lower back.
7. Standing Cable Pull Through
The standing cable pull-through is a solid alternative to a deadlift. However, you perform the exercise on a cable machine rather than using a barbell.
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
- Place a rope attachment at the bottom of the cable machine.
- Pick up the rope in both hands in between your legs and face away from the machine.
- Take a few steps away from the machine and assume a stance slightly wider than shoulder-width.
- Have a slight bend in the knee and hinge forward at the hips.
- The rope should travel between your legs while keeping your back neutral.
- Once the back is parallel to the floor, squeeze your glutes to return to your start position.
- Maintain your balance by keeping your bodyweight on the front part of your foot.
Pro Tip: If you don't have a cable machine, you can substitute the pull-through with a kettlebell swing. The only difference is that the kettlebell swing is a more dynamic movement. In contrast, the goal of the pull-through is to maintain constant tension on your muscles throughout the entire movement.
| Range of Motion | Muscles Used | Sets and Reps |
|---|---|---|
| Normal |
| 2-3 sets of 10-12 reps |
8. Pendlay Row
The Pendlay row is considered one of the deadlift alternative exercises for the back because it requires strength 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 as you row the barbell from the ground to your chest.
The Pendlay row is an upper-body pulling exercise that doesn't use much leg strength. However, to get the most out of it, you will need to apply a lot of force to the floor with your legs and maintain lower body tension.
The Pendlay Row is among the 18 Best Exercises to Improve Deadlifts. Check out our full article to learn more!
How To Do It
- Set up a barbell with plates on the floor.
- Take a wide grip, typically the same grip you use to bench press.
- The barbell should be a few inches from your shins in the start position.
- Assume a position with your core engaged, your knees slightly bent, and your back parallel to the floor.
- Row the bar to your sternum. If you can't get the bar to your sternum, then the load is too heavy.
- Avoid any movement with your torso as you row the barbell.
- Return the barbell to the floor and come to a dead stop before repeating.
Pro 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 and restricting inefficient movement patterns.
| Range of Motion | Muscles Used | Sets and Reps |
|---|---|---|
| Normal |
| 2-5 sets of 5-8 reps |
Looking for alternatives to the Pendlay row? Check out my article on the Best Pendlay Row Alternatives.
9. 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 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 believe they are a good learning progression to work up to a barbell deadlift.
How To Do It
- Load the trap bar to your desired weight and stand inside it using a hip-width stance.
- Hinge at the hips and extend your arms to grip the bar handles with an overhand grip.
- Contract your lats to squeeze your shoulder blades and engage your abdominal muscles.
- Bring yourself standing, pulling the bar up, and driving through your feet.
- As you reach a standing position, squeeze your glutes in a hip thrust motion and keep your core engaged.
- Pause for a second before lowering the bar to the ground under control.
- Repeat this movement for the number of reps and sets specified in your training program.
Pro Tip: Adjusting your stance will change the emphasis of the exercise. If you want to target your quadriceps, use a narrower stance. Shift your hips back further during the exercise for a more hip-dominant trap bar deadlift.
| Range of Motion | Muscles Used | Sets and Reps |
|---|---|---|
| Normal |
| 2-5 sets of 3-6 reps |
10. 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
- Grab a kettlebell with both hands using an overhand grip.
- Bend at the hips and knees to extend the kettlebell between your legs with your arms.
- Thrust your glutes forward and swing the kettlebell out before you, stopping at around chest height.
- Allow gravity to help bring the kettlebell back down to the starting position while still controlling the weight.
- As soon as you reach the starting position, begin the next rep, creating one continuous movement from one rep to the next.
Pro Tip: When doing kettlebell swings, avoid rounding your back forward. The movement is a hip hinge, so protect your lower back muscles by ensuring the hips control each rep.
| Range of Motion | Muscles Used | Sets and Reps |
|---|---|---|
| Normal |
| 2-3 sets of 10-12 reps |
Muscles Worked In The Deadlift
When choosing a deadlift alternative, you'll want to pick one that targets the right muscles. 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 can target specific muscles for enhanced training effects.
- Gluteal Muscles: These muscles, including the gluteus maximus, medius, and minimus, are hip extensors and are primarily engaged during the lockout phase of the deadlift 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 deadlifts.
- Quadriceps: These four muscles at the front of the thigh help lift and lower the weight during the deadlift, making them crucial for the movement.
- Latissimus Dorsi (Lats): The lats stabilize the spine and help keep the bar close to the body throughout the deadlift.
- Trapezius Muscles (Traps): While not the main movers, the traps stabilize the upper back and assist in generating force through the hips during a deadlift. 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 are involved in both spinal flexion and extension, crucial for the lifting and lowering phases of the deadlift.
- Abdominal Muscles: Core strength is vital for maintaining a neutral spine and stabilizing the upper body during various deadlift variations.
- Biceps and Forearms: These muscles help maintain a strong grip on the barbell and support the upper back, increasing overall deadlift strength.
Frequently Asked Questions
Can You Get Big Without Deadlifts?
Yes, you can get big without deadlifts. However, the deadlift is considered one of the best compounded movements to build strength and mass for the posterior chain (glutes, hamstrings, low back, traps, and erectors). If you aren't going to deadlift, you will need to incorporate other compounded exercises as substitutes, such as squats, rows, lunges, and shrugs.
How Can You Strengthen Your Low Back Without Deadlifts?
You can strengthen the low back without deadlifts by doing exercises such as weighted back extensions, standing cable pull-throughs, good mornings, Pendlay rows, and squats. One of the best exercises for the low back is the Romanian deadlift.
What Can I Use Instead of a Trap Bar Deadlift?
Some of the best alternatives to the trap bar deadlift are squat variations, such as front squats, goblet squats, and safety bar squats. This is because the trap bar deadlift emphasizes the quads more than the posterior chain (glutes, hamstrings, low back).
Is It Ok to Not Do Deadlifts?
Although deadlifts are a great exercise that targets your full body, it's okay not to include them in your training program. Deadlifts aren't appropriate or enjoyable for some people. You can still target the upper and lower body muscles by performing deadlift alternatives, such as barbell rows, rack pulls, and hyperextensions.
Are Deadlifts Actually Worth It?
Deadlifts are a highly effective exercise to include in your training program to maximize full-body muscle growth, power, and strength. Every deadlift variation can target the upper back, lower back, core, and lower body muscles. They are only effective and safe if you're doing them correctly, so practicing the proper deadlift form and technique is important.
What Machine Can I Replace Deadlift With?
You can replace a traditional barbell deadlift with a Smith Machine deadlift or cable pull-throughs. A Smith machine allows for the same movement pattern, but with the assistance of the Smith machine tracks. The cable pull-through targets the same muscles with a similar movement pattern.
Is There a Bodyweight Alternative for Deadlift?
A bodyweight alternative to deadlifts is a floor glute bridge. You will not see the same benefits with a bodyweight floor glute bridge as with a weighted barbell deadlift, but it is an alternative you can include in your workouts.
Are the Deadlift Alternatives as Effective as Traditional Deadlifts?
Deadlift alternatives are effective in growing muscle size and strength, just like traditional deadlifts. Some deadlift alternatives will target specific muscle groups more than others, so if your goal is to develop posterior strength, I suggest doing a deadlift. However, deadlift alternatives will accomplish your goals.
