Five alternative deadlift exercises you can do at home to build strength

ActiveWorkoutsFive alternative deadlift exercises you can do at home to build strengthDon’t have access to an Olympic bar? No problem! Try these alternative exercises insteadWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

Don’t have access to an Olympic bar? No problem! Try these alternative exercises instead

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

(Image credit: Getty)

Woman doing a deadlift with an Olympic barbell

(Image credit: Getty)

Deadlifts are without a doubt one of the bestcompound exercisesfor recruiting muscle and building strength. The trouble with this exercise though is that to perform it you need anOlympic barbell, something not many of us have lying about at home. But, this doesn’t mean you can’t still work the same muscles that this movement uses with some other home exercises, as our expert-approved list shows.

“One of the reasons many lifters either love or loathe the deadlift is because it is such a raw test of physical and mental strength,” says Steve Chambers, a certified personal trainer and gym manager atUltimate Performance Manchester. “It primarily works your back and entire posterior chain — specifically your calves, hamstrings, glutes and erector spinae — which is what gives our bodies a strong foundation. It’s also helps burn fat and raises your metabolism. This is because muscle is metabolically active tissue and the more muscle mass you have, the more energy you burn which, in time, torches fat” says Steve.

If you don’t have access to an Olympic bar, there are plenty of moves you can do using either apair of dumbbells,two kettlebells, or even your bodyweight, that will target similar muscle groups to the deadlift. Here’s Steve’s top five.

1. Split squats

(Image credit: Getty)

Man doing split squats with kettlebells

(Image credit: Getty)

Split squats are one of those torturous exercises that are also (annoyingly) so, so good for you – but at least they’re not Bulgarian split squats. They can be performed either simply using your bodyweight, or you can add a pair of dumbbells for some added resistance.

To do:

Targets:Quadriceps, glutes, inner thighs, calves

2. Dumbbell Romanian deadlift

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To do:

Targets:Hamstrings, glues, lower back, upper back

3. Renegade row

This is one of the more advanced exercises. However, it’s very effective, so try give it a go if you can. You’ll need either a pair of dumbbells (oneadjustable dumbbellwill also do) or two kettlebells.

To do:

Targets:Posterior chain, back, core, chest, triceps

4. Goblet/sumo squats

(Image credit: Getty Images)

Person performing a kettlebell goblet squat in a gym

(Image credit: Getty Images)

If you don’t like the traditional squat, then you may prefer asumo squat, our Active Editor’s favourite core exercise. You can either do these with one single dumbbell, kettlebell or using your bodyweight.

To do:

Targets:Quads, glutes, abductors and lower back with support from calves and hamstrings

5. Kettlebell swings

As the name suggests, a kettlebell is needed for this exercise. It’s also one that many people like to do before doing a deadlift, as it works very similar muscles. We’ve got afull guide on kettlebell swings and their benefits, but here’s quick breakdown of how to do one:

To do:

Targets:the posterior chain, your core/abs, the upper back

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1. Split squats#

2. Dumbbell Romanian deadlift#

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3. Renegade row#

4. Goblet/sumo squats#

5. Kettlebell swings#

1. Split squats

2. Dumbbell Romanian deadlift

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3. Renegade row

4. Goblet/sumo squats

5. Kettlebell swings