BY EBENEZER SAMUEL, C.S.C.S.
Yes, everyone should have some form of a deadlift in their training. But no, not everyone needs to deadlift the same way. For as much as I champion trap bar deadlifts and heavy deadlifts, if you arrive in the gym with a history of back issues, or you have hip and knee issues, you may need to uncover different variations.
Unequivocally, you need what deadlifts offer, because they build your glutes and bulletproof your lower back, and they teach you how to do what every human does every day: Bend to the ground and pick up a load. For some of us, it’s a child, for others, it’s a small box, and for others, it’s a piano. But understanding how to move toward the ground is critical to your well-being.
That means learning to hip hinge: Instead of simply bending at the waist, you want to push your butt backwards, as if closing a car door with your butt. This protects your lower back and blasts your glutes. And it’s a key part of deadlifting. It’s a key part of my three favorite deadlift variations, too. All of these are great lightweight deadlift alternatives. They’re also a great way to give your back a break from heavy weights every few weeks. Best of all: They’re attacking hamstrings and glutes from new angles, leading to long-term gains.
SUMO ROMANIAN DEADLIFT
Sumo RDLs have you setting your knees wider than your arms, challenging your glutes to turn your knees out as you lower. Focusing on keeping your knees open as you do these, and expect to get a deep glute burn. The best part: You’re readying your glutes and lower back to lift things from odd angles, which happens often IRL. Aim to do 3 sets of 8 to 10.
HALF-KNEELING DEADLIFT
Think of this as a better version of a classic single-leg RDL. Single-leg Romanians leave you fighting balance so much that you never think of truly squeezing your glutes. This deadlift allows you to isolate one of your glutes while still having the freedom to go heavy once you master the move. Expect to round your back slightly on every rep (and yes, that’s OK). Target 3 sets of 8 reps per side.
SINGLE-ARM CROSS-BODY RDL
The cross-body RDL is less about raw strength and more about mobility. You’ll hold a single dumbbell in one hand, then aim to touch it to your opposite foot as you lower. This twisting motion will lead to a nice stretch through your lats and your working-side glute. Just check your ego at the door: Plan to work with less than 30 pounds. Do 3 sets of 6 reps, focusing on lowering slowly.