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Alternatives to the Straight Bar Deadlift


The deadlift or hip hinge movement is a commonly misunderstood exercise. Many people are scared to perform the movement because of the fear of hurting their lower back. However, when this exercise is performed correctly, it will actually HELP with your lower back pain by strengthening your posterior chain (spinal erectors, glutes, hamstrings). If you've already mastered the kettlebell deadlift and are ready for the barbell, start with these variations first.


1) Landmine Romanian deadlift to build the movement from the top down.

2) Trap bar deadlift to reduce the stress on your spine.

3) Deadlift from blocks or safety bars to reduce the range of motion.

4) Using bands and chains to reduce the load at the bottom of the movement.


Check out this article for more details on barbell deadlift variations.


https://www.theptdc.com/four-safer-alternatives-barbell-deadlift


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Brian Tai

BOWTAI FITNESS

8442 Lee Highway Suite A-B

Fairfax VA, 22031

Tel: 703-980-8201

brian@bowtaifitness.com

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