Deadlift Alternates - AnabolicMinds.com

Deadlift Alternates

  1. New Member
    tabascotk's Avatar
    Join Date
    Mar 2007
    Posts
    5
    Rep Power
    94

    Reputation

    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.

  2. Professional Member
    pmiller383's Avatar
    Stats
    5'10"  235 lbs.
    Join Date
    Sep 2007
    Age
    28
    Posts
    4,005
    Rep Power
    2668

    Reputation

    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.
    Muscle Pharm Rep
  3. CEL Rep (Z's lacky)
    Usf97j4x4's Avatar
    Stats
    5'10"  175 lbs.
    Join Date
    Jun 2008
    Posts
    1,154
    Rep Power
    654

    Reputation

    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..
    •   
       

  4. New Member
    tabascotk's Avatar
    Join Date
    Mar 2007
    Posts
    5
    Rep Power
    94

    Reputation

    aaah, good mornings. I've never done them consistently, but I'll definitely give them a try. Thanks.
  5. New Member
    strester's Avatar
    Stats
    5'11"  207 lbs.
    Join Date
    Oct 2006
    Age
    37
    Posts
    333
    Rep Power
    589

    Reputation

    rack pulls maybe?
  6. Advanced Member
    robdog's Avatar
    Stats
    6'3"  220 lbs.
    Join Date
    Jun 2007
    Posts
    773
    Rep Power
    475

    Reputation

    Go sumo.
  7. New Member
    cynic's Avatar
    Stats
    5'7"  178 lbs.
    Join Date
    Apr 2008
    Posts
    72
    Rep Power
    115

    Reputation

    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).
  8. countryboy
    Guest
    countryboy's Avatar

    deadlifts with dumbells,rack pulls,goodmornings, deadlift with a trap bar and chins
  9. Advanced Member
    robdog's Avatar
    Stats
    6'3"  220 lbs.
    Join Date
    Jun 2007
    Posts
    773
    Rep Power
    475

    Reputation

    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.
  10. Professional Member
    hardknock's Avatar
    Stats
    5'10"  185 lbs.
    Join Date
    Jan 2004
    Posts
    3,202
    Rep Power
    18665

    Reputation

    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
  11. Advanced Member
    jcp2's Avatar
    Stats
    6'3"  255 lbs.
    Join Date
    Jan 2003
    Age
    38
    Posts
    862
    Rep Power
    575

    Reputation

    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.
  12. New Member
    Squires's Avatar
    Stats
    6'0"  205 lbs.
    Join Date
    Jun 2008
    Posts
    26
    Rep Power
    90

    Reputation

    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.
  13. Board Sponsor
    AE14's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2007
    Posts
    12,382
    Rep Power
    956430

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by strester View Post
    rack pulls maybe?
    good choice
    Controlled Labs Head Board Rep
    adam @ ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility
  •   

      
     

Similar Forum Threads

  1. Deadlift Help......
    By 16gamer in forum Training Forum
    Replies: 2
    Last Post: 02-09-2011, 02:22 PM
  2. 635 Raw Deadlift
    By Jmaths in forum Powerlifting/Strongman
    Replies: 36
    Last Post: 11-29-2009, 08:50 PM
  3. deadlift
    By powersquat 23 in forum Exercise Science
    Replies: 4
    Last Post: 05-08-2008, 08:26 AM
  4. New PR on deadlift
    By peterson24 in forum Powerlifting/Strongman
    Replies: 15
    Last Post: 05-10-2006, 10:47 AM
  5. Deadlift
    By sage in forum Exercise Science
    Replies: 5
    Last Post: 12-14-2002, 03:02 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in