The most effective deadlift alternative that provide minimum pain

deadlift alternative

If you are a regular gym-goer you will know that deadlifts are the most effective ways to improve hamstrings, glutes, core and lower back. Although deadlifts are the best exercises without a doubt, the innumerable injuries make us rethink them a lot.

In this article, we will be talking about the most effective deadlift alternative that you can try out to gain minimum pain.

The best deadlift alternative without pain

Kettlebell swings

kettlebell swing

 If you are tired of deadlifts here’s the best deadlift alternative without pain. Kettlebell swings are not only effective in burning fat in the body but also work the strength and power. These exercises are also easier when compared to deadlifts that can render ease to your body. The exercise that we are going to talk about right now is also highly useful in cardio. These high-rep kettlebell swings will surely work like magic for your body like no other.

How to do kettlebell swings

  1. Hold the weight in front of your hips and stand with your feet shoulder-width apart. Bend your knees a little.
  2. Push your hips back and lean your torso forward. Do not round your back. Lower the weight between your knees.
  3. Drive your hips forward and quickly stand up. Swing the weight forward and up to around shoulder-height.
  4. Swing the kettlebell back down between your legs and repeat. Do not round your lower back.
  5. 5. Complete this deadlift alternative without pain.

Good morning

If you are looking for some amazing morning exercises, good morning is the best one of all. This type of deadlift alternative includes powerlifters that act as an efficient way of improving core, hamstrings and muscles in the body. This exercise does not need to be performed using a barbell. You can use a lightweight during this exercise and enjoy performing a fun workout in no time.

How-to do-good morning workout?

  1. Hold the barbell as if you are doing squats. So, spread your feet and stand between shoulder and hip-width apart. Bend your knees a little and keep them rigid throughout.
  2. Without rounding your lower back, lean forward as far as your flexibility can let you. Hold the bar tightly so that it doesn’t roll up your neck.
  3. 3. Stand back up and repeat this deadlift alternative without pain.

3.Cable pull-throughs

cable pull through

Another potential deadlift alternative without pain is very similar to the kettlebell swings. This exercise promises to keep your muscles tense for long hours. Such an effort highly helps in hypertrophy and muscle growth very much.

How to do cable pull-throughs

  1. Attach a rope handle to a low pulley machine. Stand up and place the handle in between your legs. Your back must face the pulley machine. Your feet should be about shoulder-width apart.
  2. Bend your knees slightly, push your hips back, and lean forward as far as you can without rounding your lower back. Make sure that the handle and cable pass between your legs.
  3. Keep your hips forward. Once you do this, stand up. Squeeze your glutes and hamstrings hard before doing another rep.

4. You will complete the reps of this deadlift alternative without pain.

4.Trap bar deadlift

The best type of deadlift alternative, trap bar deadlift is a machine in between which you must place yourself. This exercise is another incredible way to get rid of any back or leg pain that you have been suffering from for long periods. The exercise promises to work the hamstrings, glutes and lower back to make you feel as fit as never before.

How to do trap bar deadlifts

1. Add weight to your bar and place it on the ground. Set the bar on boxes.

 2. Stand inside the bar. Make sure your shoulder and hips are widths apart.

 3. Squat properly and hold the handles tightly. Drop your hips and lift your chest nicely.

 4. Keep your arms straight. Bring your feet to touch the floor and then stand back up.

 5. Now, bend your legs. Lower the back and repeat this deadlift alternative without pain.

5. Single-leg Romanian deadlifts


One of the most popular types of deadlift alternative, single-leg Romanian deadlift has been popular for a long time now. This exercise includes a single leg workout that can be very effective in numerous ways. The workout can be performed using a single dumbbell or a kettlebell as well.

How to do single-leg Romanian deadlifts

. Stand tall and spread your feet wide. Place the weight on one leg and bend on your knees slightly.

 2. Lean forward from your hips. Spread the next leg to balance yourself properly. Make sure you do not lower your back at this point.

 3. Lower the weight on your hand

 4. Now, bring yourself upward from your feet and stand up. Repeat this process to complete the deadlift alternative without pain.

Wrapping up

Don’t forget to try out these deadlift alternative that we have listed above for you in the article. They will surely work like magic!


Can deadlift alternative without pain help in improving my fitness?

Yes. It helps immensely. Make sure you follow the instructions carefully.

What is the best type of deadlift alternative?

Since all are amazing it is difficult to pick one best deadlift alternative.