Are there any alternatives to deadlifts?

Asked by: Brian Decker

10 Deadlift Alternatives to Consider

• Glute bridge.
• Barbell hip thrust.
• Lying hamstring curl with band.
• Trap bar deadlift.
• Single-leg Romanian deadlift.
• Back hyperextension.
• Cable pull through.
• Bulgarian split squat.

Can I build muscle without deadlifts?

Yes, you can get big without deadlifts. However, the deadlift is considered one of the best compounded movements to build strength and mass for the posterior chain (glutes, hamstrings, low back, traps, and erectors).

What do bodybuilders do instead of deadlifts?

Instead of traditional deadlifts, I prefer top deadlifts. You can do these on a Smith machine or a power rack. Set the safety catch or support bar so the bar can’t go below knee-level. That way you focus mostly on your back instead of legs, hips and glutes, and you reduce the risk of injury.

Are deadlifts really necessary?

No, deadlifts are not strictly necessary. But, they are one of the best and most reliable exercises to develop lower body strength and back thickness. If you dedicate yourself to learning proper technique, there are few exercises which will be as effective as deadlifts for size and strength.

Are deadlifts pointless?

The deadlift is useless for back mass



Used by powerlifters and other athletes, the floor deadlift is good for one thing and one thing only – strength. Deadlifts have never built any appreciable amount of muscle on anyone. Not only does it not build muscle mass, it’s just too risky to do.

Did Arnold do deadlifts?

For people who need concrete evidence that Arnold was strong, take a look at some training numbers the Austrian Oak himself mentioned in his Blueprint training program: Squat: 545 pounds. Bench Press: 500 pounds. Deadlift: 710 pounds.

Are deadlifts overrated?

What makes the barbell deadlift overrated, according to Samuel? Even though the exercise is beneficial as a hinge movement, from a body mechanics perspective—lifting the bar straight up in front of you—is an unnatural position which can be a recipe for injury down the road.

How can I train my lower back without deadlifts?

Back straight isolated bent over butt out feet planted not moving right and then go ahead and do what you got to do boom.

Can you build a good back without deadlifts?

You don't maybe have a lot pull down bar some of the machines we've been working with you can do a little tweaks like this to still give yourself a really good back workout.

Can you get big without squat and deadlift?

Compound exercises are great movements to maximize muscle growth and strength in all level lifters. In training programs that omit squats, for whatever reason, lifters can still perform a wide variety of compound lifts like lunges, step ups, and stiff leg deadlifts to maximize muscle growth.

Are deadlifts necessary for hypertrophy?

Without applying sufficient tension to your frame, muscles won’t be faced with a resistance they need to overcome and adapt to. This makes the deadlift an important component of hypertrophy training programs.