All of the deadlift exercise alternatives you can use in the WLC weight lifting workouts will be listed here on this page.
I’ve created a list of deadlift exercise alternatives you can substitute in any of the workouts you find in the weight lifting workouts section.
List of Deadlift Exercise Alternatives
Deadlift Exercise Substitutions. The deadlift doesn’t have quite as many exercise alternates as the squat, but there are plenty to keep things interesting for you.
– Barbell Deadlift. This is the most popular version of the deadlift and one that will make you very strong all over. Start with this version if you have a barbell and weight plate. No need for a power rack for this exercise.
– Trap Bar Deadlift. This is my personal favorite version of the deadlift as it minimizes stress on your lower back and adds more of the legs to the movement. You can usually lift heavier weight than any other exercise with this version of the deadlift.
– Rack Deadlift. You can set the height of the barbell to different levels in your power rack and do deadlifts. Since these are partial versions of the deadlift, you can really focus in on different areas of the deadlift movement and get very strong in that range of movement.
– One Arm Deadlift. This version can be very fun due to the explosive nature of the movement if desired. Give this one a shot. You can work each side of your body independently with this version, but it’s sometimes tough to find a weight heavy enough to really stress your body.
– Snatch. If you want to develop more power, the snatch is an exercise you’re going to want to use for a while. A great exercise overall and very good for your body.
– Stiff Legged Deadlift. If you need to focus more on your hamstrings, glutes, and entire posterior chain muscle groups, the stiff legged deadlift is an exercise you’ll want to choose as a replacement for the deadlift in your weight lifting program.
– Romanian Deadlift. The Romanian Deadlift is great for your posterior chain and really works the hamstrings well. If you need to work on the posterior chain, this version of the deadlift is a great choice.
– Pull Thru. A cable system is required for the pull thru exercise. I personally love the pull thru because it’s more of an explosive exercise that adds power. Great exercise substitution for the deadlift and less stressful overall so it can be strategically used in your weight lifting workout program.
– Good Morning. The posterior chain as well as the lower back is targeted in this exercise. This exercise is sometimes used as an assistance exercise to improve your squat strength. You can get extremely strong on the Good Morning and this can really decrease your chance of lower back injury throughout life.
– Back Extension. If you need to improve lower back strength due to a weakness, the back extension is a good option.
– Sumo Deadlift. If you take a much wider stance when doing the deadlift, you have the sumo deadlift. This stresses muscles much differently than the normal version of the deadlift.
Do You Know of Any Other Deadlift Exercise Alternatives?
I am always looking for new weight lifting exercises and especially deadlift exercise alternatives.
If you have any weight lifting exercises that you don’t see listed above, please leave a comment below and I’ll add your exercise to the list you see here.