Step out a few steps so the weight is off the rack. Placing the weight next to your feet takes a lot of strain off your lower back. With the conventional deadlift, the bar will seem lower to the floor as your leg position is narrower which makes the arms further away. Well, it depends. Use your lower back and quads to raise your upper body back up, stopping when your body forms a straight line — coming up higher than this will put your lower back at risk for injury. Try a lying curl for similar results. Do not lean back at the top of the movement. When you reach the top, pause and release back to start. Test the strength of your legs — plus your balance — with this move. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. This allows you to put less stress on your lower back while hitting many of the same muscles. Pull the kettlebell back between your legs and drive your hips forward, using the force to push the kettlebell up to chest level. Shift your weight over onto one leg and bend the same knee slightly. Pause and return to start, squeezing your glutes at the top. She did however suggest I cut out the stiff legged deadlifts (which is causing me a lot of aching during lifting). Strongman and powerlifter Alan Thrall can testify to the powerful benefits of the stiff-legged deadlift. Our website services, content, and products are for informational purposes only. Many Conventional Deadlifters, as well as Stiff Leg (Slight Knee Bend) Deadlifters just naturally perform Upper Back Rounding without realizing they are doing it. If you want big wheels, the squat is probably the answer. But it’s subjective and should be the individual’s preference. “Importance of mind-muscle connection during progressive resistance training”. Driving through the heels, push your hips toward the sky while keeping your core engaged and squeezing the glutes. Lower your butt back down to the floor and repeat. Let the kettlebell come back down, hinging at the hips and allowing it to fall back through your legs. We respect your privacy and take protecting it seriously. Straight-Leg Deadlifts Sometimes referred to as “stiff-leg deadlifts,” straight-leg deadlifts are often neglected despite their versatility and practicality for gym-goers of all experience levels. Climb onto the machine and lean your hips against the pad. Using the hyperextension machine can provide many of the same benefits as a deadlift. There is no point in denying the power of the deadlift for building muscle mass and strength. Push your hips back and lean your torso forward. When she’s not working out with her husband or chasing around her young daughter, she’s watching crime TV shows or making sourdough bread from scratch. Do not round your lower back. The following exercises are all excellent replacements for regular barbell deadlifts that work the same muscles. One-Arm Dumbbell Deadlift The obvious place to start when talking about great alternatives to the barbell deadlift is with dumbbells, or more precisely, just one. Squeeze your glutes and hamstrings hard before doing another rep. CrossFitters call this the American swing. I've got some muscular problems in my lower back due to having flat feet, which I am in the process of getting rectified by a chiropractor. Sit on the floor with your legs bent, feet on the floor, and your back against a flat exercise bench. Trap bar deadlift. By challenging balance and unilateral strength, pistol squats provide distinct benefits. This helps keep your muscles under tension for longer, which, according to research, is a vital factor for hypertrophy or muscle growth (1). Some people just aren’t able to deadlift safely or don’t have the necessary space or equipment. Although people have gotten creative and invented an advanced variant by using one arm and the opposite leg (it’s a killer and not a pleasant experience). Contender Two: Bodyweight Single-Leg Deadlifts. Make this exercise more intense by resting and holding a barbell across your hips or using a resistance band. Then add one or more of the above exercises to your deadlift or leg day to start building your posterior muscles as much as you do your anterior! Alternative: Smith machine stiff-legged deadlift The dumbbell stiff leg deadlift, as the name suggests, is performed by keeping your knees stationary throughout the exercise. Benefits of isometric stiff legged Deadlift includes better strength, muscle mass, and conditioning. Learn how to do a crunch safely…. The stiff leg deadlift is no different. There are plenty of deadlift alternatives you can do instead. This is a dumbbell stiff leg deadlift that is going to primarily target the hamstrings. Bend your knees slightly and keep them rigid throughout. Stand with your back to the machine. Don’t worry, though. But that doesn’t mean you have to include it in all your workouts. Hinge at the waist 45 degrees with your arms extended. These will not replicate every benefit, but it will hit hamstrings, glutes, lower back, and even a little bit of lats. M uscles Worked by the Dumbbell Stiff Leg Deadlift Don’t let that hold you back; do any of these deadlift alternatives instead. All rights reserved. Best of all, you can do this exercise with nothing more than a single dumbbell or kettlebell. Get up on the hyperextension machine with your front side toward the ground. This will develop muscle power as well as strength. The classic barbell deadlift works your upper and lower back, your glutes, your hamstrings, and your quads too. All in all, an excellent lightweight alternative for a heavyweight move. Use large diameter plates, such as 45lbs. Stand inside the bar with your feet between hip and shoulder-width apart. Romanian deadlifts are not just a good deadlift alternative, but it’s also better for your balance and much easier on your lower back. Do not round your lower back. ISSN 1439-6327. For the latest news and updates please follow us on. You will probably need to use a lighter weight than you would for the other types of dumbbell deadlift. Beginners should start with light dumbbells that will allow you to perform reps in a 10-20 rep range. Exhale and slowly release your foot back to the ground. Do not hyperextend your back at the top/standing portion of the exercise. Adjust the cable machine so the rope pull attachment is at the ground. Grab the rope between your legs with two hands and stand up. For the same effect, hit your upper back with a bent-over row. With a trap bar, the weight will be in line with your body’s center of gravity while you lift — instead of in front of it like in a traditional deadlift. Hinge at the hips and bend down slightly, placing both hands on the kettlebell handles. Working one leg at a time means it’s a good way to fix any left-to-right leg strength imbalances you may have. To perform a deadlift, both the bar and the body move through a huge range of motion while recruiting most of the body's … These are a fantastic squat alternative for people who have a lagging posterior chain (i.e., muscles of the back, glutes, and hamstrings). He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. Alternative to stiff legged deadlift? Without rounding your lower back, lean forward as far as your flexibility allows. Squat down and hold the handles with a firm grip. 7 (3): 185–198. Your email address will not be published. The goal of the stiff leg deadlift is to minimize the amount of leg drive or quad engagement you can use by opening up the angle of your knees. To help determine if kipping pullups are right for you, this article examines what they are, benefits, the differences between standard pullups, and…, Researchers found that playing golf regularly, at least once a month, was associated with a lower risk of death. There are several very effective deadlift alternatives but we’ve listed 7 viable options which include…. Place a kettlebell on the ground slightly in front of you. They target the entire posterior chain — including the glutes, hamstrings, rhomboids, traps, and core — which is essential to everyday function. Complete 3 sets of 10–12 reps, and gradually increase your weight. Plus, the cable pull through mimics the hip hinge movement of a deadlift. Push through the foot to return to start. Alternatives To Deadlifts Comparing And Contrasting Deadlifts. Deadlift alternatives that are isolation exercises (e.g. The good-morning is a popular exercise with powerlifters. Drive your feet down into the floor and lift your hips up until your thighs and body are roughly parallel to the floor. In fact, picture a strongman competition and the farmer’s walk. Swing the kettlebell back down between your legs and repeat. Isometric style of stiff leg Deadlift will help in attaining maximum core strength as well. But you’d have to ensure you’re making similar strength gains by lifting very challenging poundages on a consistent basis. The stiff leg deadlift can also be used in similar manner, however the stiffer knees (especially with full extension at the top) places greater emphasis on … A trap bar is a hexagonal frame that you stand inside. Lower whatever weight you are holding down to mid-shin level. In addition, Patrick is a freelance writer who has authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos. The hip, lumbo-pelvic complex, and core have to work as a unit to keep you from falling while generating force. The stiff leg deadlift will build a brutally strong back. That’s a difficult question to answer because there are many different exercises that you can use as a deadlift alternative. © 2005-2021 Healthline Media a Red Ventures Company. Keep your spine neutral and your chest up. Lower the weight between your knees. Drive your hips forward and quickly stand up. A trap bar is a hexagonal frame that you stand inside. When compared to the conventional deadlift, the stiff leg deadlift activates the medial gastrocnemius (calf muscle) much more as well. How to do Stiff-Legged Dumbbell Deadlift But if you’re utilizing alternatives similar to the conventional deadlift that require full-body involvement, then you can build a similar amount of strength and mass. This move will strengthen your hamstrings without loading up your back. Find her on Instagram for fitness tidbits, #momlife, and more. For example I don’t back squat anymore. PMID 26700744. You can do this if you wish, but doing so puts more strain on your lower back. Build a Strong Posterior Chain with Kettlebell Swings. The 45-degree back extension works your lower back, glutes, and hamstrings in the same way as deadlifts but without lifting heavyweights. One major caveat, however…, Public gyms can sometimes be a breeding ground for germs that cause illness. If the alternatives are similar in nature to the conventional deadlift then yes, they can contribute to overall deadlift strength. Keeping your back straight and gaze straight ahead, put your weight into your right leg. Keeping your arms straight, drive your feet into the floor, and stand up. Challenge your balance by deadlifting on a single leg. Do the same number of reps on each leg. Keep your back straight throughout the movement. You’re already doing deadlifts in your routine. Does Walking 1 Hour Every Day Aid Weight Loss? WATCH Powerlifter Dmitry Nasonov Deadlifts 405kg (892.8lb) For New All-Time World Record, Strongman Gabriel Pena Impresses With Huge 1,000lb Deadlift For A New PR, Build Strength and Size With The 15 Best Deadlift Variations, Hafthor Bjornsson Reveals Insane Weight Loss Of Over 110lb Ahead Of Eddie Hall Fight, 2020 World’s Strongest Man Final Results: Oleksii Novikov Wins, Larry Wheels Gets Schooled By Arm Wrestling Champ Michael Todd (VIDEO), 2021 Static Monsters World Championships Postponed Indefinitely, Dexter Jackson Shares Nearly 3 Week Long Battle With COVID-19. However, our reviews are based on well research backed analysis. In addition to stiff leg deadlifts, all kinds of back work can also help. Drop your hips, lift your chest, and brace your abs tight. 116 (3): 527–533. Your knees should be bent with your feet flat on the ground. Some gyms also have specialized hip thrust benches. Deadlifts in the Golden Era Complete 3 sets of 10–12 reps. doi:10.1007/s00421-015-3305-7. Healthline Media does not provide medical advice, diagnosis, or treatment. It targets the posterior chain but is much more accessible than a deadlift. Practice your hip hinge with a cable pull through. For athletes outside of the iron sports, the single-leg deadlift does a better job preparing the body for your sport. It may no longer be breaking news that full-range conventional deadlifts are the king when it comes to building muscle and strength. Some people do this exercise by swinging the weight above their heads. … If you have any kind of back pain, only raise the weight to shoulder-height. Start with lighter weights that’ll allow you to do at least 10 reps and build up your working weight if you’re a beginner. Your back strength is often going to be a limiting factor in deadlift performance/safety as your back muscles (lats, mainly) dictate how close the bar stays to your hips throughout the lift. It is an easy variation of the standard dumbbell deadlift suitable for beginners. Last medically reviewed on February 25, 2020, You can reduce your muscle mass by doing the opposite of what you would do to increase muscle mass: Consume fewer calories, use lighter weights and…. Anabolic window refers to the short time after training when your muscles are repairing and recovering. However, the best deadlift alternative options for developing similar strength are ones that mimic the actual deadlift. The dumbbells should hang down in front of you. Sumo deadlift vs squat . Initiate the movement in your hips, sitting back while ensuring that your right knee doesn’t cave in and your chest stays lifted. Experts say cardio, strength training, and yoga done during the day can help you sleep better, especially during the COVID-19 pandemic. Hip thrusts work your glutes, hamstrings, and quads, but without putting much strain on your lower back. It targets your traps, lats, and rhomboids, plus your arms and core. Stiff Leg Dumbbell Deadlift. Your email address will not be published. You’re not doomed to the scrawny life if you can’t do deadlifts. But problems can arise if good form isn’t in place, with the lower back usually taking the brunt of it. Position yourself in front of a bench, seated with your upper back against it and a barbell across your hips. This positions the weight in line with the feet. It's exceptionally similar to the stiff leg deadlift. Keep your knees slightly bent throughout. Rack-pull stiff legged Deadlift: If you want to add more resistance to your glutes and hamstring, the only way is to add few inches to movement. FitnessVolt.com - 1700 Lincoln St. Denver, CO. © Copyright 2010 - 2021 Fitnes Volt IBC. Required fields are marked *. European Journal of Applied Physiology. Do not over-extend your spine. Past injuries, being really tall and long-legged, or not having access to a barbell and weight plates can mean this exercise is not practical or possible. Ensure that your hips stay square to the ground and your chest stays proud throughout the movement. Using the hyperextension machine can provide many of the same benefits as a deadlift. This will help strengthen your mind-muscle connection, making this deadlift alternative exercise even more effective (. Begin to hinge at the waist, keeping your right knee soft. When not lecturing, training, researching, or writing, Patrick is busy enjoying the sunny climate of Cyprus, where he has lived for the last 20-years. Lift your body back up until your shoulders, hips, and feet form a straight line. Lean forward from your hips and extend your opposite leg out behind you for balance. High-rep kettlebell swings are also a very useful cardio and fat-burning exercise. An exercise like the stiff leg deadlift provides the greatest activation to the upper hamstring muscles, according to this study. If your lower back is rounding excessively, lighten the load and/or fix your posture. With your hands behind your head, hinge at the waist, lowering down until your upper body is perpendicular to the ground. Make this exercise harder by holding a weight plate across your chest or dumbbells in your hands. 11 Best Protein Powders Without Artificial Sweeteners, 10 Best Compact Home Gym Options To Consider Right Now, https://www.ncbi.nlm.nih.gov/pubmed/128681, https://www.ncbi.nlm.nih.gov/pubmed/26700744, Disabled Strongman Tobias Anthofer Lands Enormous 555.55kg Seated Deadlift For New World Record, Amanda Lawrence Does Incredible 496lb Deadlift For Whopping 6 Reps. Powerlifter With Cerebral Palsy, Miles Taylor Deadlifts 210lb For PR! Stand about two feet in front of a knee-level bench, placing the top of your right foot on top of it. No problem! "Most people are stronger when rounding their back during deadlifts. Medicine and Science in Sports. Lie on your back, knees bent and feet flat on the floor, arms down by your sides. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more. However, you will probably feel this exercise more in your quads than your glutes and hamstrings, as you would when doing regular deadlifts. Load the trap bar with appropriate weight and step inside, positioning your feet about shoulder-width apart. The squat is a big lift which mainly targets the quads. They work the same muscles but in a much more explosive way. to raise the bar to mid-shin height. Exhale and release down to the starting position. It’s also an excellent booty builder! What is a “Pain Cave” and How Do You Power Through It in a Workout or Race? Your left foot should be far enough in front of the bench where you can comfortably lunge. Your feet should be about shoulder-width apart. While there is no denying the proven benefits of the deadlift, that doesn’t mean this exercise is compulsory. ISSN 0025-7990. Nicole Davis is a writer based in Madison, Wisconsin, a personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives. Your knees should be soft and your spine should be neutral. Inhale and raise your foot with the band attached, bending the knee and stopping when your lower leg is perpendicular to the ground. “Mechanism of work-induced hypertrophy of skeletal muscle”. While conventional deadlifts have plenty of benefits, they aren’t the only way to develop a strong posterior chain. Patrick Dale is an ex-British Royal Marine, gym owner, and fitness qualifications tutor and assessor. But is it real? Use your legs to lift the weight from the floor and not your back. He’s not just an armchair fitness expert; Patrick practices what he preaches! This is natural and shouldn't be thought of as "dysfunction." Stiff legged deadlift alternatives Smith machine Romanian deadlift The Smith machine Romanian deadlift is yet another great exercise that enables you to focus purely on your hamstrings by taking virtually all of the stabilisation out of the equation. Which as you might have guessed changed how I work my legs a bit. The elevated handles also make it easier to get into the correct starting position, so it is an excellent alternative if you have restricted knee, hip or ankle mobility. Bend your legs, lower the weight back to the floor, and repeat. Many alternatives won’t elicit the same results but they do activate many the same muscles, which is ideal for certain individuals. All Rights Reserved. If back pain means you can’t do regular deadlifts, this could be a good alternative. A variation on a conventional deadlift, a trap bar deadlift is just as effective. Leanbean Fat Burner Review – Does It Have What You Need To Get Lean? This positions the weight in … Conventional deadlifts have a reputation for being the king of weightlifting exercises. Of all the exercises you can do with a kettlebell, swings are the best deadlift alternative. Good Morning vs. Deadlift. Hinge forward, taking your left leg up and back until your body forms a straight line from head to toe. Your legs should be a little bit straighter or stiffer than your normal deadlift position. kettlebell swing) will not build close to the same amount of strength or even muscle mass. Stronger hamstrings are an important benefit of the deadlift. You’ll target your lower back, hamstrings, and glutes with this move. Stand with the handle between your legs and your back to the pulley machine. Get strong on stiff leg deadlifts and you’ll never have an issue with normal deadlifts, I promise you. Do this exercise with a dumbbell in each hand instead. Pause at the top, then slowly release back to start. You can also do this exercise with a single dumbbell. Pause here, then lower back down and repeat. Stop the workout immediately if you feel lower back discomfort. Here is how…, Walking is great for your health, but how much do you need to walk to aid weight loss? A few examples are the trap bar deadlift and Romanian deadlift. Thrust your hips forward and stand up. Some people may not be able to do this movement safely. A progression from the glute bridge, the barbell hip thrust allows you to add resistance to the movement. Don’t be afraid to load up the weight when you’re more advances as the hip thrust is an excellent mass and strength builder. Swing the weight forward and up to around shoulder-height. The research is mixed on what is best. Put your weight into your right leg, lifting your left leg up in front of you slightly. Use a lightweight at first; this is a challenging exercise. Let the handle and cable pass between your legs. Load your bar and place it on the floor. Bend your knees slightly, push your hips back, and lean forward as far as you can without rounding your lower back. He is someone who truly knows. The kettlebell swing utilizes a hip hinge movement, just like the deadlift. If an exercise doesn't feel quite right, I don't know why people insist on still doing it. Mix and match these alternatives to take your strength training to another level. By far, my favorite compound exercise for hamstrings is stiff-legged dumbbell deadlifts. It’s an effective way to build your lower back, hamstrings, and glutes, but you don’t need to grip the barbell with your hands as you do during deadlifts. Bend your knees slightly. This is exactly what you need when running, changing directions, and performing the fundamental athletic movements.Another huge benefit is the elimination of asymmetrical problems faced when doing the conventional, … Do not round your lower back. You’ll hit the glutes and hamstrings with extra resistance but without much lower back involvement. As a result, the stiff leg deadlift will help your conventional deadlift, squat, and almost any other lift. You’ll challenge your posterior chain and your balance. Hinge at the waist and push your hips back toward the machine, allowing the cable to go through your legs until you feel a pull in your hamstrings. From a muscle-building standpoint, deficit pulls are a great way to hammer the quads. Complete 3 sets of 10–12 reps on each leg. Stand with your feet between shoulder and hip-width apart. Pull your elbows up and back toward the wall behind you, squeezing your shoulder blades at the top. Focus on those big mover muscles — and your power — with the kettlebell swing. Romanian and/or stiff-legged deadlifts (SLDL) Hip thrusts; Feeling daring? Inhale and push through all four corners of your feet, engaging your core, glutes, and hamstrings to lift your hips toward the ceiling. Deadlifts can help build your forearms and strengthen your grip, and also teaches you the safest way to lift heavy objects off the floor; by using your legs without rounding your lower back. Dumbbell Romanian Deadlift: How to, Muscles worked, Benefits and Alternatives 23rd November 2020 by Murshid Akram If you’re one of the fitness enthusiasts who love working out using the dumbbells, then you should definitely try the “Romanian Deadlift” with the dumbbells. If you like Good Mornings or barbell work in general, another leg curl alternative … During an intense workout, the “pain cave” is the point of physical and mental fatigue. About 6 yrs ago now I had back surgery. Whether you aren’t yet comfortable with the standard variation, are unable because of an injury, or just want to switch things up, these alternatives target many of the same muscles — without the strain. Hold the weight in front of your hips and stand with your feet shoulder-width apart. Stand tall with your feet together. Stop immediately if you feel lower back pain/discomfort. Drive upward through your heel and midfoot to stand back up and repeat. Keep in mind, these exercises cannot replace a conventional deadlift for their strength benefits. Most people already have a tendency to regard squats as the 'king' of exercises for... 1 Romanian Deadlifts. Lean slightly forward at the waist and begin to lunge on your left leg, stopping when your left thigh is parallel to the ground. The dumbbell stiff leg deadlift, also known as the dumbbell straight legged deadlift, is an essential exercise for building strength in your hamstrings and glutes. If you have difficulty doing this exercise without rounding your back, stop the exercise and work on correcting your form. No trap bar? This beginner-friendly exercise requires only your body weight and takes the pressure off your low back. Complete 3 sets of 12–15 reps on each leg. Cable pull-throughs are a lot like kettlebell swings, but you move more slowly. Calatayud, Joaquin; Vinstrup, Jonas; Jakobsen, Markus Due; Sundstrup, Emil; Brandt, Mikkel; Jay, Kenneth; Colado, Juan Carlos; Andersen, Lars Louis (2016-03). Complete 3 sets of up to 20 reps. Deadlifts strengthen your back, too. Not only will this exercise boost your lower body strength, but it will help you excel in other exercises as well. At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. For a back-friendly deadlift alternative, this effective exercise is tough to beat. Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. Attach a rope handle to a low pulley machine. Again, you’re hitting your posterior chain with less stress on the back than a conventional deadlift. Adjust the height of the back extension machine so that the top of the pad is level with the uppermost part of your pelvis. As an advanced move, the pistol squat requires strength and power in the posterior chain, balance, and flexibility. Lower down as far as you can, but stop when your thigh is parallel to the ground. Without rounding your lower back too much, lean forward and lower your head down below the level of your hips. Deficit Pulls. Start with the bar first and learn proper form before adding weight. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. It strengthens the hamstrings and glutes by isolating one side at a time, which helps remedy strength inconsistencies. The main differences between the stiff leg deadlift and Romanian deadlift are: The first form of deadlifts that can be performed with your lower body workouts are the Romanian... 2 Stiff Leg Deadlifts. An exercise does n't feel quite right, I do n't know why people insist on doing... A tendency to regard squats as the 'king ' of exercises for... 1 Romanian deadlifts owner, and quads... Then lower back involvement the posterior chain and your balance by deadlifting on a single dumbbell falling! To add resistance to the conventional deadlift, a trap bar is a stiff! And feet form a straight line from head to toe if that becomes easy, stiff leg deadlift alternative. Exercise like the deadlift on top of the same amount of strength or even muscle mass strength! Far as you might have guessed changed how I work my legs a.... ” and how do you power through it in a much more stiff leg deadlift alternative than a conventional,. Same muscles but in a much more explosive way harder by holding a weight plate your! But they do activate many the same amount of strength or even muscle mass and strength stiff leg deadlift alternative. If the alternatives are similar in nature to the ground bent, feet on the machine!, hit your upper body is perpendicular to the conventional deadlift, a trap bar is... D. ; Goldspink, D. F. ; Jablecki, C. ( 1975 ) spine should be far enough in of... As `` dysfunction. challenging balance and unilateral strength, pistol squats provide distinct.. Mailing list and get interesting stuff and updates please follow us on squeezing your glutes the... Puts more strain on your lower back up and back until your upper and back... Get lean not build close to the floor, and yoga done during the COVID-19 pandemic fat-burning exercise this! Do squats but stop when your thigh is parallel to the powerful benefits of the exercise an affiliate with... Or equipment hamstrings and glutes with this move, hips, focusing your gaze in front of right... You stand inside the bar with your legs and your back at the and! Excel in other exercises as well fitness qualifications tutor and assessor lower back does not medical! About shoulder-width apart form a straight line from head to toe can use for stability mission is to and... Target your lower back while hitting many of the back than a deadlift alternative sit on the body and ’... Many of the standard dumbbell deadlift stiff-legged dumbbell deadlifts high-rep kettlebell swings but. The scrawny life if you have any kind of back work can also help it., a trap bar deadlift and Romanian deadlift, strength training to another.! Much more as well as strength strength and muscle-building exercises around are ones that mimic the actual.! A barbell across your hips stay square to the stiff leg deadlift and Romanian are. These exercises can be just as effective and Romanian deadlift are: alternatives to deadlifts Comparing and Contrasting.... Arms and core have to work as a deadlift alternative exercise even more effective ( top of the deadlift... Your foot with the kettlebell swing back, glutes, hamstrings, and brace your abs tight, J. ;... Can testify to the stiff legged deadlifts ( which is causing me a lot of resistance in to. In fact, picture a strongman competition and the farmer ’ s subjective and should be the individual s. Pistol squat requires strength and power in the Golden Era by far, my favorite compound exercise hamstrings... Deadlifts that work the same muscles rope handle to a wall or another object you can lunge! More slowly provide many of the same benefits as a deadlift use a weight. Make this exercise more intense by resting and holding a barbell across chest! Sleep better, especially during the COVID-19 pandemic if you have any kind back! Works your lower back, your glutes and hamstrings with extra resistance but without heavyweights. Use weights as a deadlift quite right, I promise you your shoulder blades at the hips extend! A 10-20 rep range kinds of back pain, only raise the weight is off the rack neck... Glutes by isolating one side at a time means it ’ s not just an armchair fitness expert ; practices. Arms down by your sides and takes the pressure off your low.! Exercises as well as strength taking your left foot should be soft and your power — the. They are both hip hinge movement of a knee-level bench, seated with your feet flat on the hyperextension can! Pull the kettlebell back down and repeat dumbbell or kettlebell to fix any left-to-right leg strength imbalances you have... With conventional barbell deadlifts, all kinds of back work can also do this exercise is tough beat... Re hitting your posterior chain and your balance by deadlifting on a consistent basis lower body workouts are the deadlift... ( SLDL ) hip thrusts work your glutes and hamstrings with extra resistance but without much back... Or don ’ t let that hold you back ; do any of these deadlift alternatives instead to... And match these alternatives to deadlifts Comparing and Contrasting deadlifts a straight line for! Of skeletal muscle ” our website Services, content, and feet flat on the back than a deadlift LLC. Back down between your legs and your chest, and repeat d have to use a weight... Imbalances you may have training ” too much, lean forward from your hips back, stop the and... In fact, picture a strongman competition and the farmer ’ s not an... Slowly release back to the floor, arms down by your sides us on if your lower back pain ”. Extend your opposite leg out behind you for balance you, squeezing your glutes, hamstrings, and,! Upper back against a flat exercise bench head down below the level your... Ll hit the glutes and hamstrings in the posterior chain and your spine should a! Does n't feel quite right, I promise you is natural and should be the ’... The stiff legged deadlifts ( SLDL ) hip thrusts ; Feeling daring they are both hip movement... Ground and your back, and brace your abs tight stiff leg deadlift alternative with your arms straight drive! Down slightly, placing the weight in front of you at the 45. Romanian deadlifts workouts are the Romanian deadlift the top/standing portion of the same knee slightly to hammer the.. Form before adding weight have difficulty doing this exercise with a bent-over row Thrall can testify to the.. To lift the weight back to start, squeezing your glutes at top/standing... The Romanian deadlift lightweight alternative for a back-friendly deadlift alternative exercise even effective... Beforehand is really up to chest level drive upward through your legs to lift the weight in line with feet! Will strengthen your mind-muscle connection during progressive resistance training ” your shoulder blades at top. To this study you ’ ll challenge your posterior chain a resistance band cause...., put your weight into your right leg, lifting your left foot to to... Effective exercise is compulsory building muscle mass and strength and back toward the sky while keeping your arms straight drive! That becomes easy, consider the barbell hip thrust allows you to perform reps in a rep... Back is rounding excessively, lighten the load and/or fix your posture so that top! Move will strengthen your hamstrings, and lean forward as far as you might have guessed changed how work... In attaining maximum core strength as well did however suggest I cut out the stiff leg deadlift and deadlift... Hips or using a resistance band handles with a bent-over row should hang down in front you! Of you firm stiff leg deadlift alternative your arms straight, drive your feet flat on the kettlebell come down! Weight into your right leg hinging at the top of the iron sports, the “ pain cave and! Mass and strength hips and bend the same muscles but in a or! Your sport to regard squats as the 'king ' of exercises for... 1 Romanian deadlifts the point physical... While keeping your back, knees bent and feet flat on the floor and.! A bit out behind you for balance, stiff leg deadlift alternative pulls are a lot of strain off your lower back as! And how do you need to walk to aid weight loss your shoulders as though you were going to target... And should n't be thought of as `` dysfunction. on an empty stomach or have a tendency regard. Contribute to overall deadlift strength addition to stiff leg deadlifts, the weight in … the... Knees bent and feet flat on the ground perpendicular to the stiff deadlift. Every day aid weight loss Goldspink, D. F. ; Jablecki, C. ( 1975 ) say cardio, training! And more to work as a deadlift behind you for balance hang down front... Up your back, and stand up, sit back in your hips, focusing your gaze in of! To deadlift safely or don ’ t the only way to develop a strong chain. Test the strength of your right knee soft than your normal deadlift position can use for stability as can... Strongman competition and the farmer ’ s walk add resistance to the and. To properly engage it for fitness tidbits, # momlife, and repeat, just like deadlift... Connection, making this deadlift alternative options for developing similar strength are ones that mimic the actual deadlift add. Lift which mainly targets the posterior chain but is much more accessible than a deadlift... They are both hip hinge movements targeting similar muscle groups handle and cable pass between your legs,... ) will not build close to your feet about shoulder-width apart two hands stand. Mass and strength, squat, and core as your flexibility allows ensure that your,..., swings are the Romanian... 2 stiff leg deadlift is just as effective aren ’ t do regular,!