Maximize Your Workouts with These Deadlift Alternatives . Leg and Hip Strength: Single-Leg Squats. Here are our six favorite stiff-leg deadlift variations and alternatives. Alternative to stiff legged deadlift? The three kings of mass are bench, squats and deadlifts If you’re looking for a surefire way to build full body muscle, you can’t overlook the big three. It will take time to become better at this move, but it pays off immensely. Hold a pair of dumbbells in front of your thighs, and lower them to the ground while keeping your back completely straight. Dumbbell Stiff Leg Deadlift Alternatives. You should choose an alternative to the deadlift if: You experience back pain (or other type of pain) during or after training the deadlift. If you enjoyed the dumbbell stiff leg deadlift, check out these alternative leg and glute exercises to improve your lower body training: 1. She did however suggest I cut out the stiff legged deadlifts (which is causing me a lot of aching during lifting). In fact, if you want to build any sort of physique, these need to be at the center of your workouts. The barbell Romanian deadlift (RDL) differs slightly from the stiff leg deadlift. Alternatives To Deadlifts: Building A Strong Back Without Deadlifts. We’ve got your back! You have a history of back pain or injuries. Another great deadlift alternative is the glute-ham raise. Stiff-leg Deadlift: Variations and Alternatives. Dumbbell Stiff-Legged Deadlift. 1- Dumbbell stiff-leg deadlifts. Barbell Romanian Deadlift. If your upper back is stiff, which is quite common, you'll need to be especially mindful of this. Looking for a different way to train the same muscles? There are many types of single leg squats, but the pistol squat is the gold standard. I've got some muscular problems in my lower back due to having flat feet, which I am in the process of getting rectified by a chiropractor. I am on the all pro routine currently 6 weeks in and having gained 4kg. Compared to the deadlift, they’re safer for your back and yield similar or even better results. Dumbbell stiff-legged deadlifts place more focus on the hamstring muscles and less strain on the lower back than barbell deadlifts. Whether you’re dealing with back pain or trying to mix things up, these deadlift alternatives will do the trick. That goes double for deadlifts. You value a healthy body more than performance in this specific exercise.