Deadlift Alternates

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    Deadlift Alternates


    I'm looking for something I can do that could be a decent alternate to deadlifts. I always hear how they are the best for building strength and size in the back, but there has to be something else. I'm just asking the question because I injured my back at work a while ago, and I don't like the feeling in my back that I get when I'm done with a few sets of deads. I always feel like I'm going to re-injure it, and that mentally breaks me a bit during the lift.

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    I would suggest good mornings, done with very very good form and a light weight to strengthen you posterior chain. This should build up the muscles of your lower back and give you a little extra confidence. If you are just looking to add size to your back, row variations and pull-up variations will do it, dead lifts will add more to your overall development though. Just make sure you use good form on what ever lift you are doing and keep the weight controllable.
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    Quote Originally Posted by pmiller383 View Post
    I would suggest good mornings, done with very very good form and a light weight to strengthen you posterior chain. This should build up the muscles of your lower back and give you a little extra confidence. If you are just looking to add size to your back, row variations and pull-up variations will do it, dead lifts will add more to your overall development though. Just make sure you use good form on what ever lift you are doing and keep the weight controllable.
    Beat me to it. Goodmornings really hit the hamstrings hard though..
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    aaah, good mornings. I've never done them consistently, but I'll definitely give them a try. Thanks.
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    rack pulls maybe?
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    Go sumo.
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    Quote Originally Posted by robdog View Post
    Go sumo.
    Ditto...and I don't know how many reps you are doing per set, but there is really no reason to be going much higher than like 3 or so (imo).
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    deadlifts with dumbells,rack pulls,goodmornings, deadlift with a trap bar and chins
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    Quote Originally Posted by cynic View Post
    Ditto...and I don't know how many reps you are doing per set, but there is really no reason to be going much higher than like 3 or so (imo).
    Damn right. High rep deads are retarded.
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    DC had them at 6, and I do not see reasons to go beyond that unless your conditioning

    Seated gm's are great also, but probably not SO great for an injured back

    Though, i reconditioned an injury doing seated gm's with light weight and 8-10 reps. Check out seated good mornings on utube
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    Unless you have had a true documented injury, learn to deadlift. Condition yourself with high reps. Condition your posterior. I have heard more about back injurys that in reality are nothing but fear, and righfully so, but you can condition yourself. I think most people start by pulling something in their low back, assume something is wrong, and completely neglect if for a long time thus making it even weaker and more prone to further injury.
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    First, have you seen somebody about back? Find a good massage therapist or ART and get it worked on.

    Second, increase you hip mobility. The lower back is meant to be strong and stable, while the hips move. If the hips are tight then the back tends to move when it shouldn't.

    Third, learn to breath into the belly for proper abdominal bracing. To safely stabilize the spine during heavy movement, fill you belly with air and push the abs out. The increase of inter-abdominal pressure is what protects the back.

    Forth, get a experienced lifter to help you with your form.

    Deadlifts are perfectly safe when done correctly.
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    Quote Originally Posted by strester View Post
    rack pulls maybe?
    good choice
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