Best Deadlift Alternatives: 5 Options to Spare Your Back

Deadlifts are considered a measure of strength. After all, there’s a reason why this exercise is often referred to as the king of mass builders. It hits every muscle in your body, builds strength, and increases explosive power. 

A 170-pound novice athlete should be able to deadlift at least 244 pounds. An intermediate male athlete of the same weight is expected to deadlift around 321 pounds. Icelandic strongman Hafthor Björnsson currently holds the deadlift world record, lifting 1,105 pounds earlier this year. 

Deadlifting isn’t for everyone, though. This compound movement may worsen existing back problems. In general, it’s off-limits for those with herniated discs, spinal stenosis, or sports injuries. 

The good news is, you can always try a deadlift alternative, like kettlebell swings, glute bridges, or pistol squats. It all comes down to your training goals. 

Barbell deadlifts, for example, work the glutes, quads, hamstrings, and erector spinae. Kettlebell swings hit pretty much the same muscles and can replace this heavy lift. Sure, it involves a different movement pattern and has slightly different benefits, but it’s a viable option. 

The best deadlift alternatives can build mass and strength, boost your endurance, and improve functional fitness. Plus, they make it easier to diversify your workouts and break through plateaus. 

Ready to give it a try? Below we’ll discuss the most effective deadlift alternatives and how to execute them correctly. 

Deadlifts Are Not for Everyone

The deadlift is one of the best mass builders out there, but it’s not your only option. There are instances where you may not be able to squat or deadlift  — and that’s perfectly fine. 

While it’s true that deadlifts build core strength and activate the stabilizing muscles around your spine, they also carry a high risk of injury. 

It takes just one wrong move to hurt your back or knees. Even when you use light weights, you can still injure your spine. 

This exercise is safe only if you perform it with good form. But most people don’t do that. Common mistakes, such as arching your back, jerking the bar, or squatting on your way down, can place excess pressure on your joints. 

Strongman Robert Oberst states that deadlifts are not essential for the average person. Furthermore, it’s hard to be a great deadlifter without injuring your back. 

Assuming that you’re able to properly execute a deadlift, it may still not be the best choice. 

This heavy lift may worsen existing injuries or put you at risk for straining or pulling something. Generally, it’s not ideal for those with chronic back pain, sciatica, lumbar stenosis, meniscus tears, or herniated/bulging discs. 

According to Dr. Kevin Pauza, deadlifts compresses the spine and may lead to pinched nerves and other back issues. The risk is even higher for those who perform this movement with an arched or rounded back. 

Your arm muscles may suffer too, especially if you bend your elbows before lifting the bar. In this case, you might end up with bicep tears. 

1. Choose the Best Alternative Deadlift

There are many ways to adapt this exercise based on your needs. For example, you can try kettlebell deadlifts or trap bar deadlifts, which put less stress on the spine. 

Another option is to add one-legged deadlifts to your routine. These are safer than barbell deadlifts and can be performed with dumbbells, kettlebells, or a TRX system.

Think about the muscles you are targeting. Some guys perform deadlifts when training the back muscles. Others see them as an essential component of their leg workouts.

The biceps femoris and semitendinosus, for example, exhibit greater activation than the erector spinae muscles during Romanian deadlifts. Simply put, this movement is ideal for building strong hamstrings. 

But there are plenty of other exercises you can incorporate into your workouts to target the hamstring muscles. 

In a 2018 study conducted by the American Council on Exercise, kettlebell swings outperformed one-legged Romanian deadlifts, glute-ham raises, seated leg curls, and other movements when it came to biceps femoris activation. 

The reverse hip raise and stability ball leg curls produced greater semitendinosus activation than the kettlebell swing, Romanian deadlift, and four other exercises. 

These findings confirm that deadlifts are not your only option. You just need to come up with the best exercises for your quads, hamstrings, or whatever muscles you’re targeting. 

To help you out, we’ll share the 5 most effective deadlift alternatives. Let’s dive in! 

2. Build a Strong Posterior Chain with Kettlebell Swings 

Some folks describe kettlebell swings as the perfect exercise — and for good reason.

It builds core strength and works the posterior chain muscles while improving your balance. At the same time, it forces you to use all the muscles in your upper back, including those that support your spine. 

Compared to deadlifts, this movement is much safer for your back. Dr. Stuart McGill, the author of the Back Mechanic, states that kettlebell swings may help restore and improve back health and function in most individuals. 

Furthermore, this movement is ballistic in nature and hence requires using lighter weights. Simply put, it’s virtually impossible to overload your lower back when performing swings. 

Depending on your fitness level, you may try American or Russian kettlebell swings, one-handed swings, alternating swings, and more advanced variations. 

The power swing, for example, is similar to the barbell box squat, explains Master RKC Mark Reifkind. This explosive movement forces you to generate all the power from your posterior chain, building strength and endurance. 

As you progress, try these kettlebell workouts for full-body gains. In addition to kettlebell swings, our guide will show you how to do renegade rows, goblet squats, walking lunges, single-arm deadlifts, and other popular kettlebell exercises.

How to Do Russian Kettlebell Swings

If you’re new to kettlebell training, start with the Russian kettlebell swing. Here’s how to do it with perfect form:

1. Stand up straight with your feet shoulder-width apart. Keep your chest up and your knees slightly bent. 
2. Grab a 16-kilogram kettlebell with both hands. Brace your core and squeeze your shoulder blades together. 
3. Bring your hips back until the weight is between your legs. Maintain a neutral spine. Focus on driving the movement from your hips. 
4. Swing the kettlebell up while squeezing your glutes. Aim for chest height. 
5. Let it swing back as you bend the hips and knees to prepare your body for the next rep. 

Always drive from your hips and legs. Avoid bending your knees into a squat. Remember to squeeze your abs really hard as it helps take the pressure off your back. 

American kettlebell swings are similar to the Russian version. The main difference is that you’ll swing the kettlebell above your head in the top position. This swing variation allows for a greater range of motion, but it carries a higher risk of injury to the shoulder joint. 

3. Add Back Extensions to Your Routine 

This machine-assisted exercise targets the erector spinae, as well as your glutes, hamstrings, and adductors. Since it strengthens the muscles that stabilize your spine, it contributes to a healthy posture and may help prevent back pain. 

Generally, it’s recommended to perform this movement at a 45-degree angle. Overarching your back can put stress on the spine and trigger or worsen back pain. 

If you don’t have access to a back extension machine, you may use a 45-degree bench with footpads. Use a slow, controlled motion and avoid rapid movements. Here’s how to do it right:

1. Position your body on a back extension machine or a 45-degree bench. Make sure your feet are well anchored. 
2. Brace your core and cross your arms across the chest or place them behind the neck. 
3. Bend down from your waist, hold the contraction for one or two seconds, and then return slowly to the starting position.  
4. Inhale as your lower your body and exhale as you lift your torso. Maintain a neutral spine throughout the movement. 

Make this exercise more challenging holding a weight plate, sandbag, or kettlebell against your chest. Another option is to hook an elastic band over your neck and secure it to the machine. You can also hold a barbell on your upper back and use your hands to keep it in place.

4. Start Your Day with Good Mornings 

The good-morning is one of the best deadlift alternatives as it engages the glutes, hamstrings, and lower back muscles. It can also replace hamstring curls. The movement pattern it’s almost identical to a Romanian deadlift. 

This exercise will strengthen your back and leg muscles. Since it only requires a barbell, it’s ideal for at-home workouts. 

Make sure you know how to stabilize your back before adding good mornings to your routine. This exercise carries a high risk of injury and may damage your spine if executed with bad form. Most injuries tend to occur when the torso is parallel to the floor. 

Follow these steps to perform the good-morning safely: 

1. Stand with your feet shoulder-width apart. Place a bar over your shoulders, take a deep breath, and squeeze your abs. 
2. Bend at the hips while exhaling. Continue until you feel a stretch in your hamstrings. At this point, your torso should be parallel to the floor. 
3. Keep your knees slightly bent and your back straight. Look straight forward and keep your chest up. Inhale and return to the initial position. 

Beginners should start with an empty barbell or light weights. It’s no need to lift the heaviest load possible to reap the benefits. Warm up before performing this move to avoid straining your hamstrings or back muscles. 

If you’re up for a challenge, do this exercise on one leg. Place your other leg on a chair or bench behind you. Use a narrow stance to better isolate your glutes or a wider stance to hit your hamstrings. 

5. Barbell Hip Thrusts for Glutes of Steel 

Few exercises can compete with the hip thrust when it comes to building a bigger butt. 

According to the Strength and Conditioning Journal, this movement helps maximize gluteal muscle activation and may protect against hamstring injuries. It also activates the hip extensor muscles to a greater extent than deadlifts and barbell squats. 

Furthermore, barbell hip thrusts increase horizontal force production and keep the glutes under tension throughout the movement, providing the stimulus needed for muscle growth. 

Deadlifts, squats, and leg presses don’t maximize hip extension. That’s what makes the hip thrust stand out. This isolation movement requires fully extending your hips, leading to a stronger posterior chain. 

Follow these instructions to perform barbell hip thrusts like a pro:

1. Sit on the floor with your legs extended. Position your upper back against a bench. 
2. Roll a barbell over your legs until it reaches your hips. If you’re working with heavier weights, ask someone to help you out. Consider padding the bar to protect your pelvic area. 
3. Place your upper back on the bench and bend your knees at 90 degrees.
4. Lift your hips while squeezing your glutes and core muscles. Keep your upper body still throughout the movement. 
5. Maintain the contraction for 1-2 seconds and then slowly lower your hips back to the floor. Repeat. 

Use your glutes rather than your quads or lower back to drive the movement. Make sure your back doesn’t arch as you lift the hips. Your torso should be parallel to the ground at top of the movement. 

Many athletes can lift 500 or 600 pounds when performing the barbell hip thrust. Your glutes are extremely powerful, so don’t be afraid to go heavy. Increase the load by 20 or 25 pounds every week or so.

Maximize Your Workouts with These Deadlift Alternatives 

Whether you’re dealing with back pain or trying to mix things up, these deadlift alternatives will do the trick. Compared to the deadlift, they’re safer for your back and yield similar or even better results. 

Another great deadlift alternative is the glute-ham raise. This isolation movement can help you build a stronger back and hamstrings, leading to a lower risk of injuries. 

Depending on your goals, you may also replace the deadlift with Bulgarian split squats or pistol squats. If you’re struggling with a plateau, check out these deadlift programs to increase your one-rep max. 

If you’re someone who needs an alternative to the deadlift because of back pain, consider our new joint supplement – Vintage Bend™. Our formula is designed to reduce pain from inflammation and build joint and bone strength.

What exercise would you choose if the deadlift was not an option? Have you ever had an injury from deadlifting? Share your experience below!