Alternatives if you can’t do Deadlift

Deadlift is categorized as the king of all weight lifting exercises , it is considered extremely beneficial for increasing muscle mass, burning calories and losing weight. In this article we will tell you about all the alternatives to the sample weight that exist.

Consists of carrying a bar from the ground to no more than waist height, with control and strength. It is one of the favorite exercises of any plan to obtain strength in the lower body and involves more muscles than any other.

Also, the deadlift has the peculiarity of being able to put a lot of weight on the bar, it challenges your abilities to the maximum.

There are two main reasons why you could not do deadlift: Because you do not have the right amount of resources (weights, barbell) or because some physical condition prevents you from doing it.

Alternatives to deadlift

Quiet! if they cannot do this exercise there are several alternatives that combined will generate the same results.

Buttock Bridge:

This exercise is perfect for beginners, if the deadlift is too hard for you or you don’t have the necessary amount of weights, you can work this way to strengthen your lower body.

How to do it:

  • First lie down with your knees bent at a ninety-five degree angle with your ankles, your arms should be at your sides as in the image.
  • Then inhale and draw strength from your glutes, abs and heels to fully lift your hip without taking your shoulders off the ground. If your upper back separates from the floor, you are exaggerating the movement and you can injure yourself, remember to do it in a controlled way.
  • Pause at the top, wait two seconds and then gently lower your hip to its starting point.

You can do 3 sets of 20 repetitions of this exercise , but always remember to feel that you are challenging yourself, if you stay energized after 20, you can add 5 extra repetitions or one more series.

Buttock bridge with bar or garters:

bridge buttocks with bar

This is the next level of the gluteal press, it allows you to really attack the gluteal area in a focused way and without having the risk of the dead weight of compromising your lower back.

Basically it is about adding resistance by putting extra weight on your body so that your lower body, and especially your glutes, work harder.

How to do it:

  • Lie down with your knees bent at a ninety-five degree angle with your ankles, your arms should hold the bar to keep it as centered as possible on your hip. If you have garters you can hold them with your feet and anchor it to your hip.
  • Then inhale and draw strength from your glutes, abs and heels to fully lift your hip without taking your shoulders off the ground. If your upper back separates from the floor you are exaggerating the movement and you can get injured, remember to do it in a controlled way.
  • Pause at the top, wait two seconds and then gently lower your hip to its starting point.

Remember that this exercise should be done with less repetitions , the idea is that you can complete only 10 or 12 repetitions without exhausting yourself, if you can do more than 12 with ease, then increase the weight of the bar a little by adding weights .

Complete a total of three sets in which you find it difficult to do all 12 reps. If you don’t have a way to increase the weight of the bar but you can do more than twelve reps then complete a couple of extra sets, take it to five series. Likewise with leagues, if you can do 12 reps with ease, look for a stronger league.

Curl with elastic band:

Having rubber bands or elastic bands is essential to be able to replace the benefits of dead weight in your body. This exercise will work in isolation the front part of your legs.

It is an excellent substitute for deadlift because you will be putting weight on the front of your legs without compromising your back. Perfect if your back problems don’t allow you to perform deadlift.

How to do it:

  • First anchor your link to a stable and secure object.
  • Then lie on your stomach and position the garter around your ankle , so that you feel you have a firm enough grip to do the exercise.
  • Inhale and bring your ankle towards the buttock, stop when the leg is parallel to the floor, you should not bring the ankle to the buttock completely.
  • Exhale and return your leg to its starting point as slowly as you can.

You can complete between three and four sets of fifteen repetitions, depending on the strength of the league. The more resistance the league gives you the better, try to complete the exercise so that you cannot do more than 15 repetitions .

If you are still energized on replay 15, you should look for a stronger league.

Bulgarian split squat:

This exercise works strength and balance, is perfect to replace the load that the deadlift will exert on your quads, glutes and calves.

How to do it:

  • Get a bench that is exactly at the level of your knees, stand with your back to it and raise the instep of one of your feet to it. The distance should be enough to do the exercise comfortably.
  • Once in the position, lower the knee of the leg that is in the air until it is parallel with the ground, the most important thing is to do it in a controlled manner.

You can do 3 sets of 12 repetitions of this exercise.

With these alternatives you will be more than covered to completely avoid deadlift in your routine.

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