![7 BEST Alternatives To The Deadlift [Posterior Chain Strengthening]](https://wordupnews.com/wp-content/uploads/2025/03/1743110415_maxresdefault-920x425.jpg)
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So previously we have talked about deadlifting and what variations you can try, but today we are looking at other ways you can still hit those muscles of the posterior chain that doesn’t involve deadlifting.
Whether that because it’s something you’re struggling with due to niggles, injury or pain while doing it, or just fancy a change but still want effective exercises to hit the same areas, today we going to show you 7 alternatives for strengthening that posterior chain.
These are also very good choices if wanting to rehab an injured area or work to build up to a deadlift.
All of these are great ways for strengthening the posterior chain, to help with rehabbing an injury such as low back pain and also to complement building up to the deadlift, or works nicely as variations to still hit the same areas.
Check out our previous videos on deadlifting and and variations of the deadlift.
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All information, content and material is for information purposes only and are not intended to serve as a substitute for the consultation, diagnosis and/or medical treatment of a qualified physician or healthcare provider.
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If you have no problem doing the deadlift and love it, but maybe want some variety, check out this video for 7 variations of the deadlift https://youtu.be/tqPhNTiErcE
Thank you
My sciatica makes it impossible to deadlift 
along with my spinal stenosis- these alternative exercises are awesome
Deadlift is great but doing just one wrong repeation with wrong form can bring life long suffering and destroy ur life. Idont think its benifts deserve even the sligtest propbaility of its cost.
…no Farmers Walk?
Thank you very much for these vital exercises!
I just got adjusted by my chiropractor but I think I destroyed my back again not so long after for the stupid RDL. I just need to do hip thrusts instead . I hate RDLs . Seems like I can never get them right and hip thrusts don’t hurt my back at all
some of these were very well suited to my needs. I am grateful to you and hold you in high regard.
Not an alternative to
Dead lifts a supplement for deads!! Nothing can replace a deadlift for any reason! Nice to add this in tho. Loui Simon’s endorsed this!
Stop telling non sense.This form of exercise is more suited for those type of athletes who come from gymnastics,ballet or martial arts.Is not appropriate for everyday people.The hyperextension of spine is not something that normal people do everyday.I'm a ballet/ fitness trainer with 45 years experience.
@3:35
@4:20
Excellent
You all need to see Jeff Cavaliere talking how if you.have bad posture you cant lift heavy cuz your structure is terrible.
Jessie his protege first fixed his posture then he became monster
I stopped deadlifting after disc problems and recovery issues. DB RDL, Weighted Bridges & Nordic Leg Curls works better without stressing the lower back / discs.
All that swinging looks extremely terrible. None of it strengthens or builds muscle. Nothing replaces a deadlift.
You forgot good mornings.
Great vid. Helped a lot
As a physician specializing in rehab, this is a Really good program
Bro casually skip good morning workout
isn't 1 better than 7 – in this case?
Loved the comment "We will not be demoing this, because you have no chance" – cracked me up!
I found that my QL is making up for much of the Lost power or stability in my glutes. And a back injury is not far away. These exercises are much better for me
Dumbbell deadlifts at the sides are helpful to me, and I do not need as much weight.
Deadlifting messed up my hips and caused sciatic issues … will definitely try these exercises out instead
Yesterday I had my new PR on my deadlift of 280 kgs. Now I'm having severe backpain. I think I'm having an issue of slip disc
Great vid but that's not how you do kettle bell swings.
Deadlifts and squats … the reason my my back, hips, and SI joint are so messed up today.
Okay if this is all about catering to weight lifters then it is meaningless to me. Thanks.
I like a flat bench with a Swiss ball on top and you lay upper body on the ball, reach down to grab the sides of the bench and do reverse hypers that way
Saying "alternatives" suggests a diff. ex. that works the same musc. (to me). There is no alternative to DLs.These are different but not alternatives. It's like saying leg press is an altern. to squats. It's just not.
i like couple of these excersizes but some looked like you are asking for trouble and not safe
If you don’t have a Nordic machine just put your heels under a hand rail or heavy desk. I use my deck railing with padding and don’t need another person.
Farmers walk is also a really good alternative excersise.
No one is nearly as fulfilling as a deadlift, unfortunately. It feels so awesome to lift a heavy bar from the floor.
I've stopped deadlifts and back extensions. However much I get my form checked, I always manage to slip into bad habits.
New subscriber here
Nice video and very nice content of it!
Caught this vid just in time. No barbell for deadlifts so I'll do some of these. Thanks!
If someone is already doing lower back, glute and hamstring exercises separately, is this stuff important for them to do as well?
For the Reverse Hyper, you can put a Swiss ball on top of a bench to gain more movement. Don’t forget to hold on