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3 Deadlift Alternatives For Back Pain

No deadlift, no problem.

Find out 3 deadlift alternatives for back pain.

The deadlift is a great well-rounded exercise if you want to build strength in your back and lower body. As one of the most complete compound movements for the back, you should definitely consider doing them regularly.

However, some people don’t do this excellent exercise routinely. There can be many reasons for that, from injuries, discomfort, or simply lack enjoyment. Even though the deadlift is great for hypertrophy in the back, it doesn’t necessarily mean you need to do it.

With that in mind, check out these 3 deadlift alternatives for back pain.

3 deadlift alternatives for back pain

If you want to keep making gains on your back, but have some sort of pain and cannot do deadlifts, Adam Cannella from Movement Therapy shared 3 deadlift alternatives for back pain.

These exercises put less strain on your lower back and a lot easier to hold a better position when doing a heavy position, Cannella explains.

woman with anterior pelvic tiltSource: Photo by Kindel Media from Pexels

1. Hip Thrusters

At the top of the movement, you want to have your feet on the ground and your legs at a 90-degree angle with the floor.

Also, don’t overdo your extension and arch your lower back. If you got back pain, this extra range of motion at the top will stir up more pain and it is frankly unnecessary.

2. Trap Bar Deadlift

This exercise is softer on the lower back because the handles allow your hands to be in a neutral position. “When we’re doing a deadlift, if we’ve got our arms out front, we have to really work hard to keep that back in a more neutral position,” Cannella explains.

By being able to sit back in a more upright position at the beginning of the movement will cause less strain on the back.

3. Suitcase Deadlift

You will only be lifting one weight on one side of your body. Because of that, you will be lifting lighter weights because your core will be demanded more than just your back. While similar to the trap bar deadlift, use a kettlebell and hold it in one hand.

“This helps people because it forces your body to be in an extra stable position before it lifts some heavy weights.”

And those are 3 deadlift alternatives for back pain. To see more about how to perform the exercises or a more detailed explanation of why each exercise was chosen, watch the video below.

VIDEO – 3 deadlift alternatives for back pain

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