Jose Joseph Mapas 04/23/2022

Prof. Joshua Givencci Adolfo

DEADLIFT ALTERNATIVE

The deadlift is one of the most common exercises in a strength-training program and it
can be performed using a variety of training apparatus, not just the barbell (Read, 2021).
Moreover, Read stated that this exercise can be executed differently, but the benefits can still
be similar. This is the reason why those who have medical conditions, such as scoliosis, can
have an alternative way to do the deadlift so that possible complications may be avoided. A
good replacement is the side leg deadlift as presented in Figure 1.

Figure 1. The proper form for the single leg deadlift (from Well+Good, 2020)

The benefits that the single-leg deadlift has is comparable to the classic deadlift.
According to Read, the deadlift activates the hip extensors and core, targets hips and legs, and
improves bone density. Similar to the single-leg deadlift, this exercise also targets the core,
gluteals, hamstrings, and lower back muscles (Cotter, 2021; Single Leg Deadlift, n.d.)

REMARKS: the video of me performing this is already included in the circuit training I performed
 REFERENCES

Cotter, S. (2021, January 3). Firm your Tush with the kettlebell one leg deadlift. Verywell Fit.
Retrieved April 22, 2022, from https://www.verywellfit.com/how-to-do-a-single-leg-
deadlift-2084681#toc-modifications-and-variations

Single Leg Deadlift (n.d.). How to do a single leg deadlift. ClassPass. Retrieved April 22, 2022,
from https://classpass.com/movements/single-leg-deadlift#:~:text=A%20Single%20Leg
%20Deadlift%20is,the%20back%2C%20core%20and%20legs

Read, T. (2021, May 7). Deadlift benefits: 8 ways this exercise supercharges results. Healthline.
Retrieved April 22, 2022, from https://www.healthline.com/health/fitness/deadlift-
benefits

Well+Good. (2020, April 17). How To Do A Single Leg Deadlift | The Right Way | Well+Good
[YouTube]. Retrieved April 22, 2022, from https://www.youtube.com/watch?
v=84hrdsHgDuQ.