Deadlifts are one of the most popular strength training movements in the gym. It’s an essential movement in many of the most advanced workout routines and is used by lifters at all levels.
However, deadlifting puts a lot of stress on the body, especially the lower back. So if you’re looking for a safer alternative to deadlifts, here are a few options that are less likely to lead to injuries.
Barbell Deadlift
The barbell deadlift is one of the most effective compound exercises for putting on muscle and building overall strength. It also reduces the risk of injury, especially in your lower back.
To perform a proper deadlift, you must maintain a braced and neutral spine. This involves bending your hips and knees while keeping a straight spine throughout the lift.
Another benefit of the deadlift is that it works the glutes and hamstrings. It also strengthens the core, an essential part of developing overall strength.
Start with a barbell on the floor or a weight machine to perform the deadlift. Using your glutes and hamstrings, bend over at your waist and hips, then pick the barbell up and stand up straight. Return to the floor and repeat the movement.
Barbell Rack Pull
The Barbell Rack Pull is a whole-body exercise typically performed in a power rack (but can also be done off blocks or 45-pound bumper plates). You start the movement from about knee height and then pull the barbell to lockout. This reduced range of motion strengthens the back half of the deadlift, allowing you to use more weight than you would when performing the deadlift from the floor.
The exercise suits trainees of varying experience levels, including beginners and advanced athletes. Those recovering from injuries may reintroduce the deadlift to their workout routine using the Rack Pull.
The key to executing this exercise safely is maintaining proper technique. This includes maintaining a neutral spine throughout the movement and not hyperextending your back at the lockout phase. You should also not jerk the weight off of the rack. Performing this exercise incorrectly can result in equipment damage or injury.
Smith Machine Rack Pull
Deadlifts are one of the most powerful exercises in a powerlifter’s arsenal. They build strength and muscle mass while targeting the back, erector spine, and gluteus maximus muscles.
They’re also good at isolating the hamstrings, which helps build a strong lower body. However, they can be dangerous if done improperly.
That’s why it’s essential to do them correctly! The Smith machine rack pull is an effective alternative that’s easier to perform than a standard barbell deadlift.
To perform this exercise, set the Smith machine bar to a mid-shin level and stand with feet hip-distance apart. Hinge down and grab the bar with an overhand grip outside your thighs.
Drive through your legs, squeezing your hamstrings as you bring the bar down to your knees. Repeat for the desired number of reps.
Lying Deadlift
The deadlift is an exercise that focuses on the glutes, hamstrings, and back. It’s an ideal exercise for building strength and developing muscle mass in the upper body.
But it can be not easy, even for seasoned lifters. Several factors, including a range of motion, personal body proportions, mobility, time under tension, and technical demands, can make certain styles of deadlifts more challenging than others.
In addition, some deadlift variations are more difficult because they put a specific muscle group to the test. For example, deficit deadlifts focus on the full range of the lift, whereas trap bar deadlifts and rack pulls emphasize the movement’s bottom content. If you’re not looking to lift as heavy as your potential, there are plenty of alternative ways to do the deadlift that are easier on the body and more manageable in terms of equipment and several sets. For instance, a banded deadlift is an excellent option for a beginner who doesn’t have access to a complete set of deadlift machines, and a pistol squat is an advanced exercise that targets your posterior chain with minimal stress on the spine.