Buzz
When I can’t make it to a gym due to traveling, I start to miss some of my regular movements. Deadlifts are among the top. I never imagined that I could still gain benefits without lifting heavy weights, but Al Kavadlo shows that it’s possible to build those essential back muscles using only body weight.
Deadlifts target the muscles along your entire posterior chain, including the hamstrings, glutes, lower back, calves, and traps. The alternatives Kavadlo suggests effectively engage these same muscle groups, no weights needed.
Back bridges: The bridge exercise improves your flexibility and strengthens your posterior chain muscles at the same time.
One-legged bodyweight deadlifts: By balancing on one foot, this move challenges your stability and control over your body’s movements.
Pistol squats: These one-legged squats demand a powerful core, strong glutes, and hamstrings, along with superb balance to prevent falling and the flexibility to squat low enough.
Back levers: Back levers require exceptional back, core, arm, and overall body strength. These should only be attempted if you have healthy shoulders.
Admittedly, some of these bodyweight exercises are quite challenging and require a significant amount of time and practice to master. They demand a solid base of strength and flexibility, so replacing the deadlift in the gym is no easy task. It’s no surprise that their bodyweight counterparts aren’t quick to learn either. Pun intended.
Photo courtesy of Al Kavadlo.
