The Best Deadlift Alternatives That Let You Keep The Benefits

Rack Pulls and Block Pulls replicate the deadlift while saving your back.

Deadlifts are often hailed as the "king of lifts." They train the posterior chain, build raw strength, and look downright badass. But here's the truth: the average lifter doesn't need conventional deadlifts in their program.

Here's some more truth: you don't need to perform deadlifts by pulling from the floor to reap most of the benefits. Many lifters find conventional deadlifts aggravate their back, demand too much mobility, or are simply too complicated.

That's where block pulls and rack pulls come in. These are rarely talked about, as many falsely believe they're "ego-lifts" or fake deadlifts to pull more weight.

In reality, these partial-range deadlift variations can be the secret to letting you still "deadlift", but with adjustments that make the lift more accessible, safer, and in some cases, even more effective for certain goals.

The Deadlift: Why You Don't Need It

Let's be clear, we are fans of the conventional deadlift. It's a phenomenal test of strength that builds power like no other. However, some act as if it's mandatory for muscle growth or performance. It's not. Here's why:

1. Mobility Demands: Pulling from the floor requires good hip, hamstring, and ankle mobility. Not everyone had this ability for whatever reason. This doesn't mean to ignore these issues, but it also doesn't make sense to perform an exercise you're not capable of.

Block Pulls and Rack Pulls Fix This: Raising the load by just 2-4" immediately makes the movement more accessible and takes away a lot of mobility issues.

2. Injury Risk: Deadlifts stress the spine, especially if form breaks down. Reducing the range of motion can significantly reduce shear forces on the lower back.

Block Pulls and Rack Pulls Fix This: With the decreased ROM, the torso can start in a more favorable position, limiting stress on the back.

3. Goal-Specific Training: If you're chasing hypertrophy or lockout strength, you don't necessarily need the full pull. Variations can give you the same (or better) stimulus without the baggage.

Block Pulls and Rack Pulls Fix This: Still providing most of the strength benefits and may even be better for upper back development. Unless you need to deadlift, you don't really miss out on much, but you get other benefits as well.

The truth is, deadlifts are a tool. Not a requirement. And if you can't or shouldn't (or simply don't want to) pull from the floor, that doesn't mean you can't build an impressive posterior chain and raw strength.

Block Pulls Vs. Rack Pulls: What's The Difference?

Now, let's talk about deadlift alternatives that can work great for a lot of people. 

Most of the time, when people say "deadlift alternative", they immediately think of the Romanian Deadlift or trap bar deadlift. Both are great exercises and valid, but no one ever mentions block pulls or rack pulls.

Both block pulls and rack pulls are partial-range deadlift variations used to shorten the range of motion. Depending on the reason someone is performing them, this can range from just 2" to even above the knee.

They do look similar but have subtle differences that matter.

Block Pulls

• The bar is set on blocks, mats, or bumper plates.
• Keeps the bar path natural and similar to a floor deadlift.
• Often preferred for carryover to competition-style deadlifts.
• Allow heavier loads compared to the rack pull.

Block pulls are performed by sitting the weight plates on a solid surface. If you're lifting heavy enough, you still get some whip action, which is when the bar bends before lifting the plates off the ground.

This makes them feel much more similar to the demands of a deadlift and allows heavier loads than rack pulls.

Rack Pulls

• The bar rests on the safety pins of a power rack.
• Can sometimes slightly alter the bar path because of where the pins sit.
• Convenient to set up and adjust to precise heights.
• Most lifters see these as harder because they don't allow bar whip.

Rack pulls are performed when the bar sits on a solid surface. Because of this, there's zero whip action, making the lift feel more challenging.

It's generally thought of as a harder movement, but possibly greater for maximal strength (this is purely anecdotal) 

Benefits of Block Pulls and Rack Pulls

So why use these instead of floor deadlifts? Let's break down the benefits:

1. Reduced Range of Motion (ROM)

Even a 2–4 inch adjustment can make a world of difference in terms of mobility. By raising the bar slightly, you take pressure off tight hips and hamstrings, making the lift more accessible while still hitting the posterior chain and working hip extension.

2. Stronger Starting Position

With the bar set higher, your torso starts in a more upright position. This is in addition to being in a stronger position mobility-wise. This can reduce shear stress on the lumbar spine and allows you to brace harder through your core. 

3. Posterior Chain Focus

Biomechanically, the glutes and hamstrings do most of the work as the bar approaches your knees to lockout. Setting the bar higher means you're primarily cutting out some knee extension while maintaining the emphasis on hip extension.

4. Heavier Loading Potential

Shorter ROM = more weight. Block and rack pulls allow you to overload the top half of the movement with supramaximal weights, which builds confidence and strength at lockout. Further, it has the ability to create greater hypertrophy in stronger isometric contractions.

5. Upper Back Development

Because of the heavier loads and more upright torso, block/rack pulls are brutal on the upper back. Your traps, rhomboids, and erectors must fight to stabilize massive weights. Over time, this builds that thick, "yoked" look that bodybuilders are searching for.

If you really want to emphasize your back, widen your grip, or even use a snatch grip.

Research backs this up: Escamilla et al. (2002) found that upper trapezius activity is significantly greater during the later phase of the deadlift (when knees are more extended).

Using Deadlift Alternatives In Your Program

If you want to put these deadlift alternatives into your program, there are a few simple guidelines to use.

Bar Placement For Rack Pulls and Block Pulls

Bar placement simply refers to how high the weight sits, which can have an effect on the emphasis and use of the lift. We'll use general heights relative to the shin and knee.

Mid-Shin

• Closest to a full deadlift.
• Involves lots of leg drive (quads + hamstrings).
• Great for overall pulling strength, but still mobility-demanding.

This is best for people simply looking for a deadlift variation with less mobility demand. Program-wise, we directly replace the deadlift with it.

Just Below Knees

• Cuts out most knee extensions.
• Emphasizes hip extension, glutes, hamstrings, and erectors.
• Stronger torso angle (more upright), easier on mobility, and lower back.

Great for upper back development. We generally program this on back day, but it could be worked into a lower-body day.

Above Knees

• Minimal leg drive, almost all lockout strength.
• Hammers upper back and traps due to heavy loads.
• Best for overload but least carryover to full deadlift.

We will almost always program this on back day. Further, we generally use this with near maximal loads of 90% and low reps.

Be Sure To Improve Full ROM Exercises

While you can shorten the ROM with a block pull, you still need to include a full ROM exercise for the lower body. For example;

• Leg Press
• Goblet Squats
• Lunges
• RDL

As long as you keep other full ROM exercises in the program, any talk of "shortening the deadlift" becomes virtually null. 

Sample Leg Workout Program With Block Pulls

Here's an example workout program that uses block pulls instead of deadlifts while also swapping out the back squat. It's designed for strength and hypertrophy. 

• Block Pulls (2-4"/Mid-Shin): 5X5 (Ramp up until RPE8-9 on last set)
• Safety Bar Squat: 10/8/6/4 + Back Off Set (2-3RIR)
• Dumbbell RDL: 3X8
• Leg Press: 5X10 w/ 1:00 rest
• Walking Lunges: 50 lunges (complete with minimal rest)

If you want to improve your deadlift, check out this program here!

References

1. Escamilla, R. F., Francisco, A. C., Kayes, A. V., Speer, K. P., & Moorman, C. T., 3rd (2002). An electromyographic analysis of sumo and conventional style deadlifts. Medicine and science in sports and exercise, 34(4), 682–688. https://doi.org/10.1097/00005768-200204000-00019