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Deadlift Alternatives

November 5, 2019 by

Deadlifts are a popular weight bearing exercise that help people build muscle and reduce fat. The movement of a deadlift uses major muscles and is an important weight exercise to do to sustain a baseline of strength.

However, deadlifts can be hard to do perform due to physical limitations. Some people have a hip width or spinal thickness that prevents them from doing this exercise. Some experts have estimated that up to 20% of people may have difficulty doing this exercise.

If you are among the people who cannot do a deadlift, there are alternatives that can gives you the same result. In this article, we will discuss four exercises that can help you build muscle and burn fat without having to strain yourself to do a deadlift.

1) Barbell Pull

In this exercise, you’re performing the same mechanical exercise as you are when performing deadlifts, except you’re not doing the initial movement that causes problems for some people.

To do this exercise, stack up blocks so the bar is at the height of your knee. Lean forward using your hips and knees and hold on to the bar with an overhand grip with your hands on the outside of your legs. From there, stand up as you thrust your hips forward and pull the bar up from the blocks. Perform 3 sets of 6 reps.

2) Farmer’s Walk

This weight-bearing exercise doesn’t put force on your lower back, however, it is able to target your grip, upper back muscles, and core.

To do this exercise, pick up a heavy dumbbell in each of your hands. Slowly walk forward for about one minute to complete one set. Do this four times in total.

3) Barbell Hip Thrust

This exercise puts a lot of weight on your hamstrings and glutes, however, it doesn’t put your body through the lower back stress that you would get by doing a traditional deadlift.

To do this exercise, place a heavy barbell across your hips as you’re sitting down with your back leaning up against a bench. If you need to, you can place a pad between your back and the bench to increase your comfort. Once you’re in position, grip the bar, lower yourself by bending your knees, and keep your feet directly under your knees on the floor. Move your hips up and engage your glutes as you thrust your hips forward. Return the bar back to its original position– slowly and in a controlled manner. This is one rep. Complete three sets of eight reps.

4) Single Leg Dumbbell Deadlift

When you do this exercise, you’re putting your posterior chain of muscles to work, which helps them get stronger. This exercise doesn’t use a position that will strain your back or lead to injury like a deadlift has the potential to do.

To do this, stand up while holding one heavy dumbbell in each hand and put your weight on your left foot. Bend in a forward motion until both of your dumbbells get near to the floor. While doing this, make sure that your right leg stays in line with your torso and your right foot remains pointed toward the floor. Keep your back straight while doing this exercise. Once you are done with one rep, reverse the move and repeat the motion. Complete four sets of ten before switching to the other leg to do the same movement.

These alternative exercises are perfect for anyone who is at risk for becoming injured by doing a tradition deadlift. The good thing about these alternatives is that you will achieve the same great results as you would by doing a regular deadlift, however, you will not be subjecting yourself to the possibility of becoming injured.

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