Dead lift substitute

[tribaljunkee]

:heythere

doing a workout program that requires deadlifts, and its hell on my back (and not in a good way) im hurting for 2 days after, and am pretty much useless around the office/home.

I checked out videos on youtube on a proper form to see if maybe thats the reason for such pain, and even after I follow what i saw as proper form, and dropped some of the weight, I still cant get out of this pain. I would like to substitute this excercise with something that will give me, if possible, the same work on my body. what is a good substitute...DK? toprock?

[eL FryEdo]

if your experiencing pain that is more than just muscle soreness (assuming your using correct form) than there might be something wrong with your back that you should see a doctor about .... otherwise after doing deadlifts regularly your body should adjust and the soreness shouldnt be as extreme

[DEEPER KEMICAL]

maybe try dumbbells?

[eL FryEdo]

hey DK ... while o nthe topic i saw a guy using sumo stance DL'ing off of the rack up about 12" ... whats the point to this ... i mean he was lift about 6 plates on each side but with sumo stance and off the rack that just seems to me like its pointless each of those make it that much less of a distance that your pulling the weight ... seems to me thats more of a excersize you do jsut to say you lifted "this" much weight

[DEEPER KEMICAL]

hey DK ... while o nthe topic i saw a guy using sumo stance DL'ing off of the rack up about 12" ... whats the point to this ... i mean he was lift about 6 plates on each side but with sumo stance and off the rack that just seems to me like its pointless each of those make it that much less of a distance that your pulling the weight ... seems to me thats more of a excersize you do jsut to say you lifted "this" much weight
he may be a powerlifter.

they do this a lot to help them break thru plateaus and sticking points

[eL FryEdo]

he may be a powerlifter.

they do this a lot to help them break thru plateaus and sticking points

now that you mention it that does make alot of sense for trying to break through a sticking point

[toprockcantbstoppd]

Try sumo style. It may feel better and you'll lift more weight. If not, you don't need to deadlift. Yeah, it sucks if you can't, but you don't NEED to. If you have a back injury, or think you do, go get it looked at immediately. Don't play.

[StateOfTrance]

Use a trap bar to allow for more form adjustment in the beginning. You can put more emphasis on legs in the beginning if you wish and slowly strenghten up your back by slowly leaning over more and more untill you get to that prefered form as you can handle the weight better. This is not possible with a straight bar. I did this and it worked perfectly.

[StateOfTrance]

Also do weighted hyperextensions to assist in getting your lower back stronger. That will aid in deadlifts as well.

[VIGOROUSJONESY]

use a trap bar to allow for more form adjustment in the beginning. You can put more emphasis on legs in the beginning if you wish and slowly strenghten up your back by slowly leaning over more and more untill you get to that prefered form as you can handle the weight better. This is not possible with a straight bar. I did this and it worked perfectly.
yessssssssssssss

[snaf2k]

a lot of people workin in office have herniated disks in lower back.. scan your back maybe ur only making worse for yourself

[kroms]

substitute for not deadlifting...

wearing a skirt.




























i keed i keed :chuckle

[eL FryEdo]

substitute for not deadlifting...

wearing a skirt.









i keed i keed :chuckle

lol




DL 315 tomorrow :lostit havent done that in a while ... i predict success

[johnp]

lol




DL 315 tomorrow :lostit havent done that in a while ... i predict success

nicee. got 300 once the other day. was a PR.

[eL FryEdo]

nicee. got 300 once the other day. was a PR.

yea ive done it in the past forget what my PR is for it though ... lost alot of strength when i stopped working out for like 7 months :wallbang ... gonna just keep adding 10 everytime i do deads i should be able to progress steadily for a while before failure ... to me the feeling after you lock out a dead lift is probably the most satisfying of all workouts

[johnp]

yea ive done it in the past forget what my PR is for it though ... lost alot of strength when i stopped working out for like 7 months :wallbang ... gonna just keep adding 10 everytime i do deads i should be able to progress steadily for a while before failure ... to me the feeling after you lock out a dead lift is probably the most satisfying of all workouts

as of right not is if my favorite lift..best feeling

[French Kiss]

DL is #1 i use sumo most of time but like to switch up.. my dl is at 455x3 atm

[MashkaNYC]

Use a trap bar to allow for more form adjustment in the beginning. You can put more emphasis on legs in the beginning if you wish and slowly strenghten up your back by slowly leaning over more and more untill you get to that prefered form as you can handle the weight better. This is not possible with a straight bar. I did this and it worked perfectly.

whats a trap bar?

[DEEPER KEMICAL]

whats a trap bar?
http://www.criticalbench.com/exercises/pics/trap-bar-deadlift1.jpg

[tribaljunkee]

pain subsided, gonna give it one last go with dumb bells. if thats not working, off to the doctor.

[AlterEgo]

I think proper form for deadlifts is very hard to achieve, but if you achieve it you shouldn't be experiencing back "pain" that is not muscle fatigue because your back isn't supposed to move much. Your back should remain straight (neutral spine alignment) at the starting position and through the lift, your back should not be arching forward at all during the exercise... if it is your form is off because you are attempting to lift too much weight. With proper form only your lower back moves at the end of the lift to bring you to an upright position, but I wouldn't think this would cause you lower back pain b/c it's less motion than doing hyper extensions. 99% of the people I see doing deadlifts in the gym don't have proper form.

N.

[Greyho]

I think proper form for deadlifts is very hard to achieve, but if you achieve it you shouldn't be experiencing back "pain" that is not muscle fatigue because your back isn't supposed to move much. Your back should remain straight (neutral spine alignment) at the starting position and through the lift, your back should not be arching forward at all during the exercise... if it is your form is off because you are attempting to lift too much weight. With proper form only your lower back moves at the end of the lift to bring you to an upright position, but I wouldn't think this would cause you lower back pain b/c it's less motion than doing hyper extensions. 99% of the people I see doing deadlifts in the gym don't have proper form.

N.


My trainer tells me I have perfect deadlift form. :agree.

Albeit, it's only 40 lbs. sdlkfjsdlkjfsdlk

[TrippinFace101]

All i know is my whole back is sore and i fell a little soreness in my hamstrings everytime. Its awesome :applaud

[DEEPER KEMICAL]

I think proper form for deadlifts is very hard to achieve, but if you achieve it you shouldn't be experiencing back "pain" that is not muscle fatigue because your back isn't supposed to move much. Your back should remain straight (neutral spine alignment) at the starting position and through the lift, your back should not be arching forward at all during the exercise... if it is your form is off because you are attempting to lift too much weight. With proper form only your lower back moves at the end of the lift to bring you to an upright position, but I wouldn't think this would cause you lower back pain b/c it's less motion than doing hyper extensions. 99% of the people I see doing deadlifts in the gym don't have proper form.

N.
I agree with the 99% of people in gyms doing deadlifts improperly.

I disagree with good deadlift form being very hard to achieve. Just like anything else, practice makes perfect. If you understand the dynamics of the movements and the proper muscles involved, anyone can achieve good form and lift good weight.

[AlterEgo]

I guess I should say relatively hard to achieve compared to other common exercises. It's a rather complicated lift IMO; requires a lot of discipline to lift from the legs and not from the back, the movement of the bar going past the knees (up and down) can be tricky, making sure your on your heels and not your toes, etc.

I also do my dead lifts standing on a step box for a deeper lift which throws more "bad form" temptation in there.

N.

[kroms]

if i was 4'11" id try for a deeper lift as well...

[MashkaNYC]

I think proper form for deadlifts is very hard to achieve, but if you achieve it you shouldn't be experiencing back "pain" that is not muscle fatigue because your back isn't supposed to move much. Your back should remain straight (neutral spine alignment) at the starting position and through the lift, your back should not be arching forward at all during the exercise... if it is your form is off because you are attempting to lift too much weight. With proper form only your lower back moves at the end of the lift to bring you to an upright position, but I wouldn't think this would cause you lower back pain b/c it's less motion than doing hyper extensions. 99% of the people I see doing deadlifts in the gym don't have proper form.

N.

wtf are you talking about when you have like a 150lbs and god knows how much for guys hanging and you're trying to as you say prevent your back from sagging, you dont think that would be strain on your lovwer back?!?!?!?

[MashkaNYC]

http://www.criticalbench.com/exercises/pics/trap-bar-deadlift1.jpg

oooooooooh thats diferent

you ever try to do deadlifts w that???

[DEEPER KEMICAL]

oooooooooh thats diferent

you ever try to do deadlifts w that???
ive done it once or twice. i prefer the barbel

[MashkaNYC]

ive done it once or twice. i prefer the barbel

how did it feel? how was it different? were you able to do same weight? reps?


i go to bally's so we dont even have that thing there lolll

[DEEPER KEMICAL]

it allows your to maintain your back angle and is less stress on the lower back beause the weight is centered as opposed to in front of you.

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/R0aHDFNlRxE&hl=en&fs=1&rel=0"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/R0aHDFNlRxE&hl=en&fs=1&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

[DEEPER KEMICAL]

I guess I should say relatively hard to achieve compared to other common exercises. It's a rather complicated lift IMO; requires a lot of discipline to lift from the legs and not from the back, the movement of the bar going past the knees (up and down) can be tricky, making sure your on your heels and not your toes, etc.

I also do my dead lifts standing on a step box for a deeper lift which throws more "bad form" temptation in there.

N.
training off the blocks is something powerlifters use to help their sticking points. i dont think its critical for someone just doing deadlifts to perform because of the high risk of injury.

[VIGOROUSJONESY]

GOOD FORM GOOD LIFTS
BAD FORM
HOSPITAL
RESET AFTER EACH LIFT PREVENTS most of the issues of bad form
WARRRRRRRRRRRR