Deadlift alternative for bad lower back Whether you’re dealing with back pain or trying to mix things up, these deadlift alternatives will do the trick. Use your lower back and quads to raise your upper body back up Maximize Your Workouts with These Deadlift Alternatives . Compared to the deadlift, they’re safer for your back and yield similar or even better results. Medically reviewed by Jake Tipane, CPT — Written by Nicole Davis on February 25, 2020. According to a narrative review published by BMJ Open Sport & Exercise Medicine 3 in 2018, deadlift-related injuries almost always affect “the lower back or lower extremities,” although one study did observe a ruptured pectoral muscle from an exceptionally heavy . Barbell squat muscles worked: All muscles of the legs Apr 25, 2024 · While deadlifting from the floor is the more popular method, deadlifting from blocks is a great option for those with lower back problems or trainees due to the reduced range of movement allowing Feb 25, 2020 · 10 Deadlift Alternatives to Consider. Apr 23, 2025 · A 2020 electromyographic study at the University of Pittsburgh confirmed that the “hexagonal bar deadlift elicits a great anterior thigh muscle activity, but with a reduction on erector spinae muscle activity, turning this exercise into an appropriate deadlift alternative when athletes have lower back issues. Goal: Learn how to engage your deadlift muscles and transfer energy from muscle to muscle. ” ¹ Hamstring Curl Superset with Deficit Pendlay Row. Apr 3, 2024 · Take a breath in and engage the core – this keeps the lower back safer; Keeping the chest up throughout, push your hips back and bend your knees until your thighs are parallel to the floor; Drive feet into the floor and stand back to the start position; Repeat as many times as required. Why Do It: The hamstring curls prime your hamstrings so that they’re engaged and the deficit Pendlay row puts you in a deadlift position, so you’re forced to cue your muscles the same way you would before a big pull—lats locked down and belly flexed. Jan 14, 2025 · Without proper form, on the other hand, the deadlift could lead to injury. Another great deadlift alternative is the glute-ham raise. lwyg yczrnxi gntgt ekvje olggssi ppj sep qfpuepb azgquk jeoi