Exercises for a Dead Lift Substitute

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You can substitute deal lift exercises in a number of different ways depending on your preferences. Learn about exercises for a dead lift substitute with help from a master trainer and fitness instructor in this free video clip.

Part of the Video Series: Creative Fitness
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Video Transcript

Hello, my name is Andre Farnell, Fitness Mindset Coach and master trainer at Betterbodyexpert.com, and today we're going to be looking into an exercise that replaces the dead lift. Now that's a tall order because a dead lift is such a functional exercise that works so many muscles from the top of your traps all the way down to the ankles. So in order to replace this very powerful exercise, we're going to have to inactivate three different exercises. So number one, we're going to start with the squat. Then we're going to take it to a prone, lat pull which will take over the muscles of the back and the erector spinae muscles as well as your hamstrings and then we're going to finish with a core movement called the plank. So our first exercise is going to be a squat and that's going to tackle the prime movers that would be activated during a dead lift. So that's your hamstrings, your gluteus maximus and your quadriceps on the front of your legs. For the squat we're going to have a nice relaxed position here in the hands and in the shoulder and the first movement is going to be sitting back into the squat, making pretend there's a chair and then taking it down, allowing the weight to take you down as far as you can go and then returning to a standing position. That will be your squat. So it looks like this in real time, keeping the chest nice and high, the back muscles activated and the core engaged. You can get the prime movers of a dead lift within your squat. So the second exercise that is targeting the back to replace the dead lift would be the pronated lat pull. It's a very difficult exercise and I'm going to show you guys how to do it now. First with no weight and then I'll show you what it looks like with weight. So laying out in a full out stretch position, you want to raise your head because in a dead pull you will have your head placed back. That engages the top part of your traps, raise both hands out in front of you and then pull in an arcing motion all the way back. You'll feel your lats contract as well as your traps and pull. Now raise your head as far back as you can. This also works the muscles of the lower back. It works every single muscle in your back period and forward. For someone who is a little stronger, you're going to want to use a weight and not a heavy weight either, like two pounds to five pounds. This is going to be a challenge. Raise, pull, back forward, pull, and forward. That's just two. The third and final is going to be to activate the muscles further of the back and now your abs. So to hold the plank in a nice flat position is going to target all the muscles of your core. A good way to work into a plank is to do what is called the one-to-one ratio. So if you're going to be up for 15 seconds, up, hold for 15 seconds and then down for 15 seconds. Those three exercises combine to replace a dead lift, one very functional exercise that works nearly all of the muscles of your body.


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