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). 1- Dumbbell stiff-leg deadlifts. Hold a pair of dumbbells in front of your thighs, and lower them to the ground while keeping your back completely straight. Dumbbell stiff-legged deadlifts place more focus on the hamstring muscles and less strain on the lower back than barbell deadlifts. The barbell Romanian deadlift (RDL) differs slightly from the stiff leg deadlift. Alternatives To Deadlifts: Building A Strong Back Without Deadlifts. That goes double for deadlifts. Alternative to stiff legged deadlift? You should choose an alternative to the deadlift if: You experience back pain (or other type of pain) during or after training the 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. Maximize Your Workouts with These Deadlift Alternatives . It will take time to become better at this move, but it pays off immensely. Looking for a different way to train the same muscles? You value a healthy body more than performance in this specific exercise. Barbell Romanian Deadlift. Dumbbell Stiff Leg Deadlift Alternatives. I am on the all pro routine currently 6 weeks in and having gained 4kg. In fact, if you want to build any sort of physique, these need to be at the center of your workouts. We’ve got your back! Whether you’re dealing with back pain or trying to mix things up, these deadlift alternatives will do the trick. There are many types of single leg squats, but the pistol squat is the gold standard. Compared to the deadlift, they’re safer for your back and yield similar or even better results. Stiff-leg Deadlift: Variations and Alternatives. Another great deadlift alternative is the glute-ham raise. Dumbbell Stiff-Legged Deadlift. You have a history of back pain or injuries. 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. Leg and Hip Strength: Single-Leg Squats. If your upper back is stiff, which is quite common, you'll need to be especially mindful of this. Here are our six favorite stiff-leg deadlift variations and alternatives.