How to modify deadlift movements

Please remember the advice we give is general and not meant to be used as a substitute for professional medical or health advice, diagnosis, or treatment. If you want specific advice then please seek help from your doctor or local physio.

Deadlift variations are great exercises to develop strength, muscle mass and bone density in the back and legs, as well as preparing you for picking up heavy objects. For these reasons we encourage you to keep deadlifts in your program unless you can't find a way to make them tolerable.

These are the key steps to modifying a deadlift movement so that you can continue your exercise program.

SUMMARY

1. Reduce the weight that you are using

• If you are deadlifting 10kg then reduce it to 5kg, or even use something as light as a broomstick.

2. Reduce the range of movement

• Don't go all the way to the floor. Instead, try lifting from shin height. You can even place the weight you're lifting on a raised surface, such as a stack of books or a step, so that you don't have to bend down as far.

3. Vary the movement or find a similar alternative

• Try using a wider or narrower stance.
• Try turning your toes out.
• Try leaning further forwards or staying more upright.
• If modifying the technique doesn't help, then look for a similar alternative. For example;
  • Romanian deadlift
  • Bent-over row

If you can't find an alternative that is tolerable, then leave this movement out of the workout and continue with all of the other movements.