7 BEST Alternatives To The Deadlift [Posterior Chain Strengthening]
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- Опубликовано: 29 июл 2024
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So previously we have talked about deadlifting and what variations you can try, but today we are looking at other ways you can still hit those muscles of the posterior chain that doesn’t involve deadlifting.
Whether that because it’s something you’re struggling with due to niggles, injury or pain while doing it, or just fancy a change but still want effective exercises to hit the same areas, today we going to show you 7 alternatives for strengthening that posterior chain.
These are also very good choices if wanting to rehab an injured area or work to build up to a deadlift.
All of these are great ways for strengthening the posterior chain, to help with rehabbing an injury such as low back pain and also to complement building up to the deadlift, or works nicely as variations to still hit the same areas.
Check out our previous videos on deadlifting and and variations of the deadlift.
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If you have no problem doing the deadlift and love it, but maybe want some variety, check out this video for 7 variations of the deadlift ruclips.net/video/tqPhNTiErcE/видео.html
quick tip for the louie simmons reverse back extension. you can also use some prone hamstring curl machine benches just put the foot pad rolls out of the way at the bottom.
the drop angle of the prone bench pad is perfect for this exercise unloaded for rehab as it has that drop down angle
5:26 “..because, you’ve got no chance” is crazy work
1. Hip thrust
2. Kettlebell swing
3. Hyperextension machine/bench
4. Single leg Romanian deadlift
5. Superman - swimming - bird-dog
And Nordics
Why didn't he suggest double leg RDLs?
@@aquamarine99911A lot of issues are caused by weak stabilising muscles and these use a lot less weight
@@aquamarine99911because you want to avoid lowerback injuries
Loved the comment "We will not be demoing this, because you have no chance" - cracked me up!
excellent compilation for the posterior chain and i do them all at various times. for seniors and adults taking care of your shoulders and glutes makes life easier,safer and enjoyable, i'm a personal trainer, exercise and sport science professional and national masters swimmer turning 80. been doing fitness" stuff"since elementary school.
Reverse hypers saved me from sciatic pain. And it didn't take much. Even if i couldn't make it to the gym, i just did them on my bed like you showed on the benches and Swiss ball. 10 a day.
Really? I’m going to give this a try. Sciatica has me in a chokehold right now.
I recently had bad sciatica in one leg out of nowhere... it's not like I hurt my back. I was sick so I was laying around the whole time before this. So I tried to figure out what changed... I noticed my glute on that side wasn't working. So I made sure I was flexing my glute as much as possible and the pain went away. I don't notice anything now. So yes, I totally believe that activating the muscles can help solve this problem.
If your gym has it, please use the ad/abductor thigh machine. Go medium weight high reps. You will feel a burn as those muscles activate. If you don't have the machine you rig a band or use cables and stand up as you swing your leg outward sideways against the (light) resistance. Don't ignore your inner/outer thighs.
@@ashleywilliams7102 notice any improvement yet?
@@K4R3N when I was in the service and we would gather for physical training, we would get on all 4s and raise one leg to the side for reps during warm-ups. We called them "dirty dogs." A bit crude, I know. Anyway, I always wondered why we did such a silly exercise. Well, after not doing them for a while and having a much less physically demanding job, I found out that those less flattering movement patterns are important for all-around health and wellness.
Very nice. I love modifications/alternatives. Thanks!
Amazing selection. Thank you.
Thanks for this. Really enjoy your no nonsense, straight to it style. Subscribed 👍
excellent compilation. Thank you
Excellent video. Thank you.
Great range of alternatives to the deadlift. I will give these a go! 💪🏻
I found that my QL is making up for much of the Lost power or stability in my glutes. And a back injury is not far away. These exercises are much better for me
I can vouch for 3. Hyperextensions. Sorted out my lumbar pain. Also do sidebends as well using this machine.
Great video.
Great video! Thanks for sharing
Suffering from elbow tendinitis so Good alternatives to avoid DL and letting my forearms rest. Thanks for all the variations as well. Very useful and informative video
For the reverse extension, I use a raised incline bench and lie on the raised part. Great range if motion. I also do on the arm of a couch.
I use a flat bench and place the swiss ball on TOP of the bench, anchoring myself with my hands gripping the bench at shoulder level, slightly "pinching" the ball with my arms to minimize shifting/rolling. Then I hang my legs off the back end of the ball and bench, which gives me much greater range of motion to perform the reverse hyper action. I use an extra large swiss ball, so that my feet don't touch the ground when they hang. This further enhances the simulation of using an actual reverse hyper machine. I go slow and give a full contraction of the glutes at the top of the motion, too. Excellent alternative and much cheaper than purchasing an actual machine online.
@@jasonperez8158 oh haha I actually attempted this once but it felt too unstable! Perhaps I will retry!
@@turntablesrockmyworld9315 what helps me to maintain stability is to spread my legs apart to about normal standing width rather than pinch them closed at the ankles. This definitely aids in maintaining my balance, as the ball is semi-soft and can become more of a core exercise rather than a reverse hyper focused on the back. This might help solidify your stability, too. Hope this helps!
@@jasonperez8158 Thanks! I'll try it again Monday! I was pulling so hard with arms to keep stability! I also do it leaning on the incline end of set to 60 degrees which allows for a lot of clearance. A pillow is needed for hip as it is uncomfortable.
Deadlifts are the ultimate lift. Im 62 and still enjoy doing them. You just have to use strict form. I can only do them once a week. It takes time to recover. Very taxing on the central nervous system.
The benefits are well worth the effort.
At 47. I feel it in my hips and knees for a week when I go heavy. But damn if it feels good to go heavy
Overrated. The lift takes too damn long to set up for 🤡
You aren't wrong, and that's impressive. But I would point out that not everybody is equally blessed with the same coordination levels to maintain form, and it only takes one lapse in form to seriously injure oneself and the older you get the higher the risk of not being able to recover from said injury. I don't think there's anything wrong with exploring safer alternatives.
@morganpottruff5973 i absolutely agree with you.
100%. In older age injuries can be life changing.
I love them too. Once I discovered the ideal form for the lift they started to feel like poetry. I'm a big fan of RDLs too. I superset DLs and RDLs (in the most relaxed interpretation of that term, it's actually just alternating sets). I'm up to 140kg for maybe six reps on the DL and 2 on r RDL. Last week I did them as deficits for the first time. But I actually think I'm going to drop the weight quite a bit and go for higher reps on super slow mo in the negatives.
52 y/o female, I've been lifting since highschool, but only discovered deadlifts late in life, maybe eight years ago (?).
Fantastic alternative exercises to deadlift I use with my clients and myself. 👍
I am not always so keen on the hip thrust "with resistance" only because it activates a lot of hip flexor in attempt to strengthen the glutes and hams. Eventual hypertonicity of the hip flexor can in some people present problems. Many random bodies may have existing unknown imbalances in their lumbar spines either with the muscles, vertebrae or both. After a couple months of doing weighted hip thrusts, then some may begin to get back pain. Better to evaluate the body for any such imbalances and resolving them before taking on this exercise. Then monitor oneself if any back problems should eventually emerge. Other people may never have problems with this exercise.
I am critical of the kettlebell swing only because the movement is so quick with a lot of momentum rather than a slow and controlled contraction.
For me, the reverse hyperextension is excellent, but I prefer very slow and controlled and often see people doing it very fast with just throwing the weight up quickly.
Thanks for your opinions we appreciate them 👍🏻
Saved my day. I started falling in love with deadlift but I was worried about my back. Now I can switch to these exercises instead. I can do deadlift with proper form occasionally.
That was no good DL technique 😂😂😂
Why would you be worried about your back, doing DL's?
Why are you worried about your back doing deadlifts? I'd be more worried about doing loaded back extensions than fundamental movement patterns like deadlifts.
@@goonerinSP I’ve heard cases guys having injuries even with the perfect form. It’s not that I don’t do it rather I alternate between different sort of back exercises. Always aim long run. At age 40 my goals are more maintaining functional fitness and injury is the last thing I want.
@sukeshjph I'm 50 and deadlifts always 'felt good' but the movement just feels weird. Like something might go out at any given moment. With my back problems, I don't trust them with heavy weights.
Threw out my back and hamstring several times with deadlifts so never again! Def not a move for me but am impressed by those who can do it.
It's a great exercise but exactly as you say not for everyone. Thanks for watching!
Too bad you learned the hard way, but glad you learned.
That's nonsense, you're likely putting on more weight than you can handle and/or your technique is poor. A deadlift by itself is completely safe unless you've suffered an important spinal injury, and/or you're overweight.
@@richbrake9910 Not doing deadlifts isn't the lesson to learn, not adding too much weight and especially combined with improper form is what to learn.
Same here. The cost of doing deadlifts exceeds the benefits. Since when i have a back injury i cant make it to the gym for at least a week, and it throws me off. As much as i love deadlifts im also looking for alternatives.
Like the variations to keep it interesting
Thank you this was a good video
Great video, I forgot about most of these! Getting old sucks...
Excellent video
In the bridging exercise, TRX is mentioned, but an even more versatile alternative is wooden gymnastic rings. Great video.
This is fantastic. Thanks!
You're very welcome!
Caught this vid just in time. No barbell for deadlifts so I'll do some of these. Thanks!
When doing reverse hyperextensions on a bench I like to put a miniband around the ankles. This allows incorporation of hip abduction and external rotation in addition to hip extension.
Never thought of this. I'll give it a go today. Thanks
Excellent! I’m doing these on the kitchen island which allows for near full range.
Great video! I've been doing deadlifts but struggle sometimes to properly engage my core, and don't want to risk injury. Thank you for these alternatives! 😊
You're welcome!
❤very helpful
Gracias por el vídeo
This is good for people to see because no matter how strict my form, no matter how light the weights, deadlifts ALWAYS ended up injuring my lower back. I have decades of experience in the gym and it is a myth that protecting your lower back from injury is just a matter of using proper form on the deadlift so stop believing that. Many people have lower backs, that for whatever reason, just cannot tolerate deadlifting, FACT
100% agree! The main thing is to find an exercise or a routine that works for you and stay consistent. Thanks for watching and for the comment.
Thanks so much..
Thank you 🤩👍🏼 👏👏👏
Perfect alternatives for deadlifts! It’s always hard finding exercise alternatives on RUclips. So happy I found this video! Thank you for sharing! 🙌
I am still recovering from back pain caused by bad form of deadlift and squat. I will try some of the exercise in this video. Thank you
You're welcome!
You can also lay on the floor and use a high-anchor cable to do a single leg reverse hyperextension. Can also be done with a TRX strap.
Isometrics when using an strap is also an excellent way to strengthen the posterior chain. You can do iso-deadlifts, iso-single leg, iso bridges, etc.
Great demo of the KB Swing, showing it's a Hip Hinge, not a Squat.
Nice video and very nice content of it!
Thank you!
Muchas gracias
I like a flat bench with a Swiss ball on top and you lay upper body on the ball, reach down to grab the sides of the bench and do reverse hypers that way
Single leg deadlift, reverse hyper and nordic🖤💪🏻
great video. thanks. the hyperextensions seem to reduce my lower back pain. will add some of the other ones as well.
Hypers are great for lower back! We have a video on 2 different ways to do them.
ruclips.net/video/km7_T2YJpH8/видео.htmlsi=vvZq_sMwmmdvkhrp
@@AMRPhysiotherapy thank you. Much appreciated!
Good advice for those who can't perform the DL. Otherwise do the damn dl..and add some or all the accessory exercises demonstrated here.
Thank you
Thanks for watching!
I’ve had to avoid RDLs due to major chronic low back pain, injury scoliosis degenerative disc disease etc. Glute bridges and reverse hypertensions are my go to now.
Yes, these are brilliant alternatives. Do you know you can do hypers 2 different ways? We made a video on this:
ruclips.net/video/km7_T2YJpH8/видео.htmlsi=OvydYvz7NW0LPdST
Single leg RDL is a favorite of mine. I don't do regular deadlifts anymore. Bird dog also, do the almost every day.
I don't get it - what's wrong with traditional (both legs) RDLs? That's what I've been using as a substitute for deadlifts. The problem with single side exercises is that they basically double the amount of time you are working on that muscle group.
@@aquamarine99911 It's just preference. You do you.
@@farstrider79I guess I'm asking, what led you to that preference? I'll do single leg exercises, including my beloved Bulgarian split squats. But it never occurred to me to do single leg RDLs. What's the advantage over regular RDLs?
nordic deadlift is just another level. It's one of this exercises that once you get good at will give you benefit for all other movements. Yest it is hard AF but worthwhile practicing to master it.
You can also do Barbell Goodmornings.
1. Trap bar deadlift
2. Sumo deadlift
3 Jefferson curl
4 good mornings
I have a herniated lumbar disc. Reverse hypers saved my life. I bought a Westside Barbell folding hyper bench and use it every single workout during my warmups,unweighted, but I do load it up 1-2 week.
Great to hear this pal! I do a similar routine to yours just rather than reverse I do conventional hypers. This keeps the back strong and allows me to train. Thanks for watching and commenting
Many videos on how to progress on the Nordic, using bands and some sort of padded object at bottom. Reduce both as you progress in mastering the movement. Proper setup might require some creativity.
Similarly, if you can prop your upper body onto a high flat surface, you can do reverse hypers at home with good ROM. I stack two old plyo boxes, somewhat secured by a strap to a post for (hopefully) sufficient stability, lol, and hold on to the sides of the upper box. Just legs, no weights.
Both great exercises.
Agree with both of your points! 🤝
Reverse hypers are the best move IMO but like you said, those machines are hard to come by. I use the island in my kitchen
I will link this EXCELLENT vid on my chiropractic/wellness channel. I regularly give at least three of these exercises to all of my chiropractic patients. Bird dog at a minimum needs to be done by EVERYONE. Testing new patients for years - it's unbelievable how weak the average person is. Without basic strength - core etc. -- how can anyone NOT expect to be unstable??
No one is nearly as fulfilling as a deadlift, unfortunately. It feels so awesome to lift a heavy bar from the floor.
Very true!
Dead Lift and Bridging triggers sciatica in my body. I'll try these very carefully.
I found that a slant board helps alleviate sciatic pain. Plus it strengthens knees
Good luck with the rehab! Thanks for watching
Deadlifts and squats ... the reason my my back, hips, and SI joint are so messed up today.
👍 cheers
nice🔧🔥
Thanks 🔥
Kettlebell swing covers posterior chain alone/hinge. Deadlifting a KB Is much easier for body position and form. Can get one mid size KB And do both of these. For front do goblet squats.
Bloody Brilliant!! Nough-said!!!!
I've stopped deadlifts and back extensions. However much I get my form checked, I always manage to slip into bad habits.
Sometimes I take in consideration the deadrest, on a sofa, very effective
Yay to the last one. I fractured a bone in left foot 6 months ago and an nervous about returning back to heavy liftin so birddogs have felt safe. So instead of running and heavy lifting ive been slowly jogging and pilates and still feel good. Eating plants helps as well!
Is the kettle bell swing safe for heirnated discs? In slow motion?
If you can tolerate it then yes. A herniated disc should not stop you from anything. However, can be very painful in an acute phase especially with the lumbar flexion and hip hinging, so kettle bell swings not ideal at the start of rehab.
I have done something similar to a reverse hyper by leaning across the hyperextension machine. I don't think this would be comfortable for a man due to having to be against the pad in a certain area but women can do it.
That’s very interesting because we have used this technique. The gym we work at has a split in the middle of the pad allowing it to be possible.
Deadlifting messed up my hips and caused sciatic issues … will definitely try these exercises out instead
I'm sorry to hear about your hip and sciatic issues. It's important to find exercises that work for your body.
You just educated me to know that all this time, I have been working my posterior chain. Mind blown, attitude changed. Thank you❤
Reverse hyper-at my old gym we called that machine the “nut crusher”.
😂
I dislike deadlifts, so this is useful. I think I like hip thrust & hamstring curls most.
regarding that simmons exercise on the machine, seems like there is a lot of momentum on that lift????
Yes, I guess he progressed it from the slow controlled movement over time. Wouldn't recommend that if in pain or in the early stages of the rehab.
There are old school pictures of roger quinn doing the exercise before louis simmons
Dumbbell deadlifts at the sides are helpful to me, and I do not need as much weight.
Yes, that’s a great exercise!
I can't straighten my back with the deadlift, it just doesn't work lol. This is why I'm looking for alternatives.
Are sled pushes and pull a good alternative as well?
Gets your quads and calves, so in a way, yes
New subscriber here ❤❤❤
Thank you for subscribing and welcome to the channel!
@@AMRPhysiotherapy you are welcome
Would you do the easier ones first to ease into the harder ones? My posterior chain is weak, i already do bridges.
Yes, bird/dog, swimming, reverse hypers, hypers would be a good start.
Hyperextension can be loaded with a weight as the strength improves
If someone is already doing lower back, glute and hamstring exercises separately, is this stuff important for them to do as well?
If you are doing lower back, glutes, and hamstring exercises, you are most likely doing some exercises from this list. If not, then these can be nice alternatives when you want to mix things up.
I imagine those of us who injure ourselves deadlifting could just as easily injure ourselves KB swinging?
Will be using a much lighter weight!
I have scoliosis. Are any of these exercises better than the other?
Not really, as long as you are comfortable. The wider variety of exercises the better
Yesterday I had my new PR on my deadlift of 280 kgs. Now I'm having severe backpain. I think I'm having an issue of slip disc
Should we train high velocity or slow controlled rep?
It depends what your goals are.
At the early stages of rehab from an injury, slow and controlled or even isometric holds. Performance based training is normally quicker/higher velocity
Hyper extensions make my low back hurts the next day, why?
Any tips ?
we have released a video on hypers:
ruclips.net/video/km7_T2YJpH8/видео.html
If not the technique, it might that you are overdoing it? Try reduce the load but train more frequently.
It's not pain or injury. I just can't feel deadlifts. They're my nemesis. I've tried so many variations. I can feel hip thrusts (and supermans, and goodmornings) just fine so it's no that I can't activate
You might need to break it down or get a coach to guide you. You’ll eventually get there with practice!
Do we have to do all this 7 exercises Or just any 1 as per our Choice
I wouldn't recommend doing all at the same time. You can add one or two into a workout and see how you go.
For example I swapped out deadlift for hipthrust and trap bar today.
Your choice 👊🏻
Thoughts on the barbell standing good morning?
Good exercise, but added that to a variations of the deadlift video. Link is pinned in comments
or just do 4 low weight warm up set for smith machine DL and then hit a weight you can do 20 reps, try four sets?
Great if it works for you mate!! 👊
I do most of those exercises but not as an alternative to deadlifts.I love deadlifting, however I stick to once a week and perfect form.
These are good to supplement the deadlift indeed. Thanks for watching
Actually ,there might be other exercises ,but non of them can really provide the some effect in the whole body as the deadlift !
I agree with this
👍
Exercise Ball for Reverse Hyper Extensions: if you can do it on the top of a staircase so your legs can travel further down and support yourself with your hands under a door, is what I do
Just be careful not throwing yourself down the stairs but makes sense!
Cable pull through.
this alternative made me think how all in one combo pack is deadlift. m gonna make slow habbit to deadlift itself
It's a great exercise indeed
I’m here looking for alternatives because my gym is always packed and a lot of times I can’t even get the dumbbells I need 😒
That's the worst!
Nothing beats the deadlift
Is it ok to bridge on my bed with my partner sitting on my pelvic area?
😂👌
Safe for hernia stomach?
Consult with a professional prior to doing this regarding hernias