EQUIPMENT SWAP: BARBELL DEADLIFT

6 variations that use the ViPR, TRX, and more

Timing is everything when you’re fitting in a training session before work, between meetings, or on a lunch break. So when the equipment you need is taken, it can really throw a wrench in your plan. That’s why Furthermore introduced Equipment Swap, a mini-series that offers alternative exercises when your fitness tool of choice is unavailable. 
  
“The deadlift works every single muscle group in the body,” says Tony Ponte, Tier 3+ trainer at Equinox Flatiron in New York City. The exercise targets the hamstrings, glutes, lats, core, and upper back muscles. It also improves grip strength, which makes you better prepared for pull-ups, muscle-ups, and other next-level moves.
 
Don’t limit yourself to the barbell version. “Using different loads and stances allows you to work the body in slightly different ways while teaching you how to activate the muscles you want to work,” Ponte says. Perform the deadlift with faulty form (common mistakes include squatting and rounding the back), and you’ll miss out on the benefits while increasing your risk of injury.
 
On days the barbell and weight plates are unavailable—or if you want to improve your deadlift technique—he recommends performing one to two of the below exercises instead. Using other forms of resistance like kettlebells, dumbbells, bands, and the ViPR, they’re full-body strengtheners that help you perfect the hip hinge.
 
Integrate these variations into your routine and you’ll have a stronger, safer deadlift when you do grab hold of the bar.

Photography by Coty Tarr. Styling by Jamie Frankel. Art direction by Kathryn Marx.