Deadlift alternatives

With a barbell or trap bar

• 

  

  Quads

  Trap Bar Deadlift

  Closest match. You stand inside the bar with the handles at your sides, which keeps your back more upright.

  OtherBeginner
• Hamstrings

  Romanian Deadlift

  Starts from standing and lowers to about mid-shin, so the focus is your hamstrings and glutes.

  BarbellIntermediate
• 

  

  Hamstrings

  Sumo Deadlift

  A wide stance with your hands inside your knees. Shorter range and more upright than a regular deadlift.

  BarbellIntermediate
• 

  

  Hamstrings

  Good Morning

  The bar sits on your back while you hinge. Start light, since it's harder than it looks.

  BarbellIntermediate

With dumbbells or a machine

• 

  

  Hamstrings

  Dumbbell Romanian Deadlift

  The same hinge with a dumbbell in each hand. A good way to learn the movement.

  DumbbellBeginner
• 

  

  Hamstrings

  Stiff-Legged Dumbbell Deadlift

  Your knees stay nearly straight, so your hamstrings work harder.

  DumbbellBeginner
• 

  

  Hamstrings

  Smith Machine Romanian Deadlift

  A fixed bar path lets you focus on the hinge without balancing a bar.

  Smith MachineIntermediate
• 

  

  Hamstrings

  Single-Leg Dumbbell Romanian Deadlift

  Works one side at a time with half the weight.

  DumbbellIntermediate
• 

  

  Lower Back

  Hyperextensions (Back Extensions)

  Trains your lower back and glutes on a bench, with a plate held at your chest for more load.

  MachineBeginner

At home

• 

  

  Glutes

  Kettlebell Swing

  One kettlebell trains the same hip drive in fast reps.

  KettlebellsBeginner
• 

  

  Hamstrings

  Banded Romanian Deadlift

  A band under your feet gives you a hinge with no weights at all.

  BandsBeginner

How to pick

If the regular deadlift feels awkward, start with the trap bar. If your gym doesn't have one, the Romanian deadlift teaches the same hinge from the top down. At home, a kettlebell swing or banded Romanian deadlift keeps the movement in your week until you can load it.

Deadlift alternatives FAQ