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Pain with Deadlifts? Try These Variations for a Pain-Free Workout

Writer's picture: Prevail Rehab & PerformancePrevail Rehab & Performance
crossfitter setting up to do a deadlift

Deadlifts are a cornerstone exercise for building strength and muscle, but what do you do when pain strikes during your lifts? At Prevail Rehab & Performance, we understand the frustration of being sidelined by pain. The good news is that sometimes, all you need is a slight modification to keep training without discomfort. Here are some deadlift variations that can help you continue your workouts pain-free.


Why Variations Matter


Pain during deadlifts can stem from various factors, including improper form, muscle imbalances, or previous injuries. Switching to a different deadlift variation can reduce strain on problematic areas, allowing you to train effectively while your pain subsides.


1. Sumo Deadlift


The sumo deadlift is a popular alternative that can reduce stress on your lower back by altering your stance and grip.

  • Stance: Stand with your feet wider than shoulder-width apart and toes pointing slightly outward.

  • Grip: Use a double overhand grip inside your knees.

  • Execution: Keep your chest up, push through your heels, and drive your hips forward to lift the bar.


2. Stiff Leg Deadlift


The stiff leg deadlift focuses on the hamstrings and lower back, offering a different loading pattern that may alleviate pain.

  • Stance: Stand with your feet hip-width apart and knees slightly bent.

  • Grip: Use a shoulder-width grip on the barbell.

  • Execution: Keep your legs mostly straight, hinge at the hips, and lower the bar while keeping your back flat.


3. Paused Deadlift


Paused deadlifts can help improve your form and strength by incorporating a brief pause during the lift.

  • Stance: Use your regular deadlift stance.

  • Grip: Use your preferred deadlift grip.

  • Execution: As you lift the bar, pause for 2-3 seconds just below the knees before completing the lift.


4. Rack Pull


Rack pulls limit the range of motion, reducing the load on your lower back.

  • Setup: Position the barbell on a rack or blocks just below knee height.

  • Stance: Use your regular deadlift stance.

  • Grip: Use your preferred deadlift grip.

  • Execution: Pull the bar from the rack position to lockout, focusing on hip drive.


5. Dumbbell Romanian Deadlift


This variation targets the hamstrings and glutes, using dumbbells for a more controlled movement.

  • Stance: Stand with feet hip-width apart and hold a dumbbell in each hand.

  • Grip: Neutral grip with dumbbells at your sides.

  • Execution: Keep a slight bend in your knees, hinge at the hips, and lower the dumbbells while keeping your back straight.


6. Dumbbell Deadlift


Dumbbell deadlifts offer a more natural grip and can reduce strain on your back.

  • Stance: Stand with feet hip-width apart and hold a dumbbell in each hand.

  • Grip: Neutral grip with dumbbells at your sides.

  • Execution: Lower the dumbbells to the ground by bending at the hips and knees, then lift by driving through your heels.


Finding Your Pain-Free Variation


Experiment with these deadlift variations to find which one works best for you. Pay attention to how your body responds and prioritize proper form over lifting heavy. It's essential to listen to your body and consult with a professional if pain persists.

Give these variations a try and continue to enjoy the benefits of deadlifting without the discomfort. Train smart, lift strong, and keep pushing forward!


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At Prevail Rehab & Performance, we're here to support your fitness journey. If you're struggling with pain during deadlifts or any other exercise, our team of experts can provide personalized guidance and treatment to help you stay active and pain-free.

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