Estimated reading time: 13 minutes

Alternatives to the Trap Bar Deadlift

Looking for alternatives to the trap bar deadlift? While trap bar deadlifts are excellent for building strength and power, they may not always be accessible. Fortunately, numerous effective alternatives can be performed at home or in a standard gym setting to achieve similar results.

In this article, we’ll explore 17 great alternatives to the trap bar deadlift, categorized into five groups based on the equipment you might have on hand: barbells, dumbbells, Keiser Functional Trainer, cable machine, kettlebells and landmine alternatives.

Here’s the list:

1. Barbell Rack Pull
2. Barbell Conventional Deadlift
3. Barbell Sumo Deadlift
4. Barbell Romanian Deadlift (RDL)
5. Barbell Hack Squat
6. Barbell Hip Thrust
7. Keiser Deadlift
8. Keiser Single-Leg Deadlift
9. Kettlebell Swings
10. Kettlebell Deadlifts
11. Kettlebell Romanian Deadlift (RDL)
12. One-Kettlebell Staggered Deadlift
13. Landmine Deadlift
14. Cable Pull-Throughs
15. Dumbbell Hip Thrusts
16. Dumbbell RDL
17. Dumbbell Deadlift

Let’s get started!

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Key Takeaways:

• Alternatives to the trap bar deadlift target multiple muscle groups the same way using a hex bar does.
• The alternative exercises featured in this article offer safe and effective solutions for those without a hex bar.
• Deadlifts and deadlift variations can improve strength, power, and overall athletic performance.

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What is a Trap Bar Deadlift?

A trap bar deadlift involves lifting a barbell with handles on both sides, allowing for a more natural and ergonomic lifting position. This exercise primarily targets the back, hamstrings, glutes, and core muscles. It is also helpful for less experienced individuals to avoid lower back injuries.

Some of the more expensive trap bars also have low handles, which can be used to progress your depth for an advanced lifter. High handles allow for a shorter range of motion, a good alternative for a lifter with poor hip and ankle mobility.

Benefits of the Trap Bar Deadlift and Alternative Exercises

1. Reduced Lower Back Stress: The trap bar’s neutral grip position makes it a safer alternative for individuals with lower back issues or those new to weightlifting. It also reduces stress on the lower back compared to the traditional barbell deadlift.
2. Increased Power and Explosiveness: The neutral grip allows for greater power output, making it an excellent exercise for athletes who want to improve their strength and explosiveness.
3. Versatility: Due to its unique configuration, the trap bar can be used for deadlifts squats, lunges, and good mornings, providing a versatile tool for a comprehensive workout.
4. Safer Alternative for Individuals with Poor Hip Mobility: The trap bar’s wider stance and neutral grip position can help individuals with poor hip mobility and range of motion, reducing the risk of injury.
5. Enhanced Grip Strength: The trap bar’s dual-handle design allows for a better grip, benefiting other exercises like pull-ups, rows, and deadlifts.

How to Do the Trap Bar Deadlift

The 17 Must-Do Trap Bar Deadlift Alternatives

If you don’t have access to a trap bar or want to mix up your routine, here are 17 effective alternatives we highly recommend:

Barbell Alternatives

1. Barbell Rack Pulls

The rack pull is a strength training exercise where you lift a barbell from a rack set at knee height to complete lockout. It targets your back, glutes, and hamstrings and is often used to 

• Benefits: It targets the lower back, hamstrings, and glutes. It’s an excellent option for lifters who want to improve their deadlift strength and technique.
• Muscles Targeted: Lower back, hamstrings, glutes
• Pro Tips: Use a lighter weight than you would for a full deadlift to maintain proper form.
• How to:
  • Set the rack height so that you rack at a height where you can grab it with your arms extended.
  • Stand with your feet hip-width apart and your back straight.
  • Use an overhand grip, shoulder-width apart.
  • Pull the barbell from the rack and stand straight up to begin the movement, driving your hips forward.
  • Lower the bar back to the starting position.

2. Conventional Barbell Deadlift

The conventional barbell deadlift involves lifting a loaded barbell from the floor to a standing position, primarily targeting the back, glutes, and hamstrings.

• Benefits: A classic exercise that works the entire posterior chain, including the back, hamstrings, and glutes.
• Muscles Targeted: Back, hamstrings, glutes.
• Pro Tips: Focus on maintaining a neutral spine throughout the movement.
• How to:
  • Stand in front of a barbell with your feet hip-width apart.
  • Grab the bar with your hands shoulder-width apart using a double overhand grip.
  • Lift the bar off the ground by pulling your hips forward and standing straight.
  • Lower the bar back to the ground.

3. Barbell Sumo Deadlift

The barbell sumo deadlift involves lifting a loaded barbell from the floor to a standing position with a wide stance and narrow grip, primarily targeting the quads, glutes, and adductors.

• Benefits: Emphasizes the quadriceps, adductors, and glutes. It’s an excellent option for those who want to target their legs more.
• Muscles Targeted: Quadriceps, adductors, glutes.
• Pro Tips: Keep your feet broad and toes pointed outward.
• How to:
  • Stand before a barbell with your feet wide, toes pointed outward.
  •  Grab the barbell with an overhead grip, slightly wider than shoulder-width apart. 
  • Lift the bar off the ground by pulling your hips forward and standing straight.
  • Lower the bar back to the ground.

4. Barbell Romanian Deadlift (RDL)

The barbell Romanian deadlift involves hinging at the hips to lower a loaded barbell toward the floor without bending the knees. It primarily targets the hamstrings and glutes.

• Benefits: Primarily targets the hamstrings and glutes while engaging the lower back.
• Muscles Targeted: Hamstrings, glutes, lower back.
• Pro Tips: Hinge at the hips and keep your back flat.
• How to:
  • Stand in front of a barbell with your feet hip-width apart.
  •  Grab the barbell with an overhead grip, slightly wider than shoulder-width apart. 
  • Hinge at the hips, pushing your butt back and lowering the bar down your thighs.
  • Keep your back in a flat, neutral position with your knees slightly bent.
  • Squeeze to pull your body to the upright starting position, driving your hips forward while squeezing your glutes.

5. Barbell Hack Squat

The barbell hack squat involves squatting down while holding a barbell behind your body using a double-overhand grip. It primarily targets the quads and glutes. This exercise is commonly referred to as a reverse deadlift.

• Benefits: A tremendous quad-dominant exercise that also works the glutes and hamstrings.
• Muscles Targeted: Quadriceps, glutes, hamstrings.
• Pro Tips: Keep your back in a flat, neutral position and push through your heels.
• How to:
  • Set up a barbell with the appropriate weight.
  • Stand in front of the barbell with your feet hip-width apart and the back of your calves touching the bar. 
  • Use a double overhand grip. 
  • Lower your hips to the ground in a traditional deadlift stance. 
  • Begin the lift by pushing through your feet. Focus on driving your heels into the floor.
  • Finish the movement in a tall, upright position.

6. Barbell Hip Thrust

The barbell hip thrust involves lifting the hips off the floor while a barbell rests on the hips, primarily targeting the glutes, hamstrings, and lower back.

• Benefits: Primarily targets the glutes but also engages the hamstrings and lower back.
• Muscles Targeted: Glutes, hamstrings, lower back.
• Pro Tips: Drive your hips up towards the ceiling, squeezing your glutes at the top.
• How to:
  • Sit on the floor with your back against a glute bench or box.
  • Place your feet hip-width apart in front of you.
  • Place a barbell across your hips, resting on your thighs.
  • Begin the movement by driving through your entire foot, raising your hips towards the ceiling.
  • Lower your hips back down to the starting position.

Keiser Functional Trainer Cable Alternatives

7. Keiser Deadlift

• Benefits: A versatile exercise that allows you to adjust the resistance and focus on power, speed and velocity.
• Muscles Targeted: Back, hamstrings, glutes.
• Pro Tips: Maintain a neutral spine and pull the weight towards your hips.
• How to:
  1. Attach a straight bar to a low pulley.
  2. Position yourself facing the machine with your feet hip-width apart. Hinge at the hips, reach down and grip the cable bar with an overhand grip or mixed grip.
  3. Stand up straight, driving your hips forward.
  4. Hinge at your hips lowering the bar to the ground. Repeat.

8. Keiser Single-Leg Deadlift

The Keiser single-leg deadlift involves hinging at the hips to lower the body while holding onto a cable handle. It primarily targets the glutes, hamstrings, and core

• Benefits: Improves balance, coordination, and core strength while targeting the hamstrings and glutes.
• Muscles Targeted: Hamstrings, glutes, core.
• Pro Tips: Keep your back flat and hinge at the hips.
• How to:
  1. Attach a handle to the low pulley cable.
  2. Position yourself facing the machine with your feet hip-width apart.  
  3. Grip the cable bar with one hand.
  4. Hinge at the hips, lifting one leg off the ground.
  5. Lower your torso to parallel, keeping your back flat.
  6. Pull your body to the upright starting position by driving your hips forward while squeezing your glutes.

Kettlebell Alternatives

9. Kettlebell Swings

Kettlebell swings are dynamic exercises that require explosive power to thrust a kettlebell from between the legs to chest height. They primarily target the hips, glutes and core.

• Benefits: Similar to kettlebell deadlifts, but with a more dynamic movement pattern.
• Muscles Targeted: Hips, glutes, hamstrings, core, shoulders.
• Pro Tips: Swing the kettlebell from the hips, not the arms.
• How to:
  1. Hold a kettlebell with two hands with your feet shoulder-width apart.
  2. Hinge at the hips to a hiked starting position while maintaining a flat back.
  3. Next, explosively swing the kettlebell forward to chest height, utilizing the power of your hips. 
  4. As the kettlebell swings back to the starting position, “catch it” with your hips and thrust it forward.
  5. Repeat for the desired amount of repetitions and return to the hiked position to finish the drill.

10. Kettlebell Deadlift

The kettlebell deadlift involves hinging at the hips to lift a kettlebell from the floor to a standing position, primarily targeting the back, glutes, and hamstrings.

• Benefits: A full-body exercise that works the hips, glutes, hamstrings and core.
• Muscles Targeted: Back, hamstrings, glutes.
• Pro Tips: Maintain a neutral spine and pull the kettlebell towards your hips.
• How to:
  1. Stand over the top of a kettlebell with your feet hip-width apart.
  2. Bend down and grip the kettlebell handles with both hands.
  3. Lift the kettlebell off the ground by driving your hips forward and standing up straight.
  4. Lower the kettlebell back to the starting position.

11. Kettlebell RDL

The kettlebell Romanian deadlift involves hinging at the hips to lower kettlebells towards the floor while maintaining a slight knee bend, primarily targeting the hamstrings and glutes.

• Benefits: The kettlebell RDL is a great way to target the hamstrings and glutes.
• Muscles Targeted: Hamstrings, glutes.
• Pro Tips: Hinge at the hips with “soft knees” and keep your back flat.
• How to:
  1. Stand over the top of a kettlebell with your feet hip-width apart.
  2. Grip the kettlebell handles with both hands and use a traditional kettlebell deadlift pattern to pull the kettlebell to standing position.
  3. Hinge at the hips, pushing your butt back and lowering the kettlebell down your thighs.
  4. Keep your back in a flat, neutral position with your knees slightly bent.
  5. Pull your body to the upright starting position by squeezing, driving your hips forward while squeezing your glutes.

12. One-Kettlebell Staggered Deadlift

The one-kettlebell staggered deadlift involves hinging at the hips to lift a kettlebell from the floor while standing with one foot in front of the other, primarily targeting the glutes, hamstrings, and core.

• Benefits: Improves balance and coordination while targeting the hamstrings, glutes, and core.
• Muscles Targeted: Hamstrings, glutes, core.
• Pro Tips: Keep your back flat and hinge at the hips. Keep your back heel elevated.
• How to:
  1. Stand in front of a kettlebell with one foot in front of the other.
  2. Grip the kettlebell handle with one hand.
  3. Hinge at the hips, lowering your torso towards the ground, keeping your back flat.
  4. Pull your body to the upright starting position by squeezing, driving your hips forward while squeezing your glutes.

Landmine Alternatives

13. Landmine Deadlift

The landmine deadlift involves hinging at the hips to lift a barbell fixed to a landmine, primarily targeting the back, glutes, and hamstrings.

• Benefits: A safer alternative to traditional deadlifts for individuals that fear loading and handling heavy plates and a barbell.
• Muscles Targeted: Back, hamstrings, glutes.
• Pro Tips: Maintain a neutral spine and pull the weight towards your hips.
• How to:
  1. Place one end of a barbell in a landmine sleeve.
  2. Position yourself facing the barbell with your feet hip-width apart. Grip the barbell with both hands.
  3. Hinge at the hips and pull the weight towards your hips.
  4. Stand up straight, driving your hips forward.

Cable Machine Alternatives

14. Cable Machine Rope Pull-Throughs

Cable pull-throughs involve pulling a rope attachment between the legs while hinging at the hips, primarily targeting the hamstrings and glutes.

• Benefits: Primarily targets the hamstrings and glutes.
• Muscles Targeted: Hamstrings, glutes.
• Pro Tips: Hinge at the hips and keep your back flat.
• How to:
  1. Attach a rope to a low pulley.
  2. Stand with your back to the machine with your feet hip-width apart.
  3. Grip the rope handle with both hands.
  4. Hinge at the hips, pulling the rope through your legs to the upright starting position by driving your hips forward while squeezing your glutes.

Dumbbell Alternatives

15. Dumbbell Hip Thrusts

The dumbbell hip thrust is a powerful compound exercise that builds strength and size in the glutes, hamstrings, and lower back.

• Benefits: Similar to barbell hip thrusts, but with a lighter load.
• Muscles Targeted: Glutes, hamstrings, lower back.
• Pro Tips: Drive your hips up towards the ceiling, squeezing your glutes at the top. Maintain a flat foot position.
• How to:
  1. Sit on the floor with your back against a glute bench or box.
  2. Place your feet hip-width apart.
  3. Hold dumbbells on your thighs.
  4. Begin the movement by driving through each foot, raising your hips towards the ceiling.
  5. Lower your hips back down to the starting position.

16. Dumbbell RDL

The dumbbell Romanian deadlift involves hinging at the hips to lower dumbbells towards the floor while maintaining a slight knee bend. It primarily targets the hamstrings and glutes.

• Benefits: Similar to barbell and kettlebell RDLs, but with a lighter load.
• Muscles Targeted: Hamstrings, glutes, lower back.
• Pro Tips: Hinge at the hips and keep your back flat.
• How to:
  1. Stand in front of a dumbbell with your feet hip-width apart.
  2. Grip the dumbbell with both hands.
  3. Hinge at the hips, push your butt back and lower the dumbbell down your thighs.
  4. Keep your back in a flat, neutral position. 
  5. Pull your body to the upright starting position by driving your hips forward while squeezing your glutes.

17. Dumbbell Deadlift

The dumbbell deadlift involves hinging at the hips to lift dumbbells from the floor to standing, primarily targeting the back, glutes, and hamstrings.

• Benefits: A simpler version of barbell deadlifts.
• Muscles Targeted: Back, hamstrings, glutes.
• Pro Tips: Maintain a neutral spine and pull the weight towards your hips.
• How to:
  1. Stand holding two dumbbells with your feet hip-width apart.
  2. Hinge at your hips pushing your butt behind you, lowering yourself toward the floor.
  3. Lift the dumbbells by pushing your hips forward and standing straight.

Conclusion

With a wide range of effective alternatives to the trap bar deadlift, you can build strength and power without this unique piece of equipment. From classic barbell lifts like the conventional and Romanian deadlifts to unique exercises like the Keiser deadlifts and kettlebell swings, there’s something for everyone. Whether you’re a seasoned lifter or a beginner, consider incorporating exercises like the barbell rack pull, dumbbell hip thrusts, or landmine deadlifts into your routine. You won’t be disappointed.

Until next time,

Christian Graham—NSCA-CPT, CFSC2, FMS2, KB, VIPR

Functional Strength & Mobility Specialist – @Body360Fit

PS. And remember, you’re just one workout away… 

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If you have have any questions regarding how to properly program any of these alternatives, please ask in the comments below. You can also send me a message via the contact form. I’d love to hear from you!

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