3. Stiff-Legged Deadlift
The stiff-legged deadlift, not to be confused with the Romanian deadlift, is one such exercise you should do on leg day rather than back day as it majorly focuses on the hamstrings rather than the back muscles. The back remains contracted throughout the range of motion. We strongly recommend this deadlift as the burn you will feel in your hamstrings, as a result, can’t be matched by any other hamstring exercise.
Here is a video by trainer Scott Herman showing how to correctly execute a stiff-legged deadlift.
4. Trap Bar Deadlift
The trap bar deadlift is done on a special bar called the hex bar or the trap bar. It is safer to use the trap bar as the pressure on lumbar spine is highly reduced when compared to the traditional deadlift. It can be used as a substitute for squats as well. As the trap bar isn’t available in most gyms, we suggest a substitute for this deadlift by holding a dumbbell in each hand and performing the same action.
5. The Hack Lift
The hack lift can be considered the most dangerous deadlift movement, so you need only perform this movement occasionally. There is a huge risk of falling backward, and it also places lots of strain on the knees, which is definitely not a good thing. The other major muscle group it works other than the lower back is the quads.