New Rules of Lifting For Women (NROL4W)

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Alternative for dead lifts

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kelgalon
kelgalon Posts: 34 Member
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Hey Everyone! I severely hurt/tweaked my back almost a month ago while doing dead lifts with my trainer. I was lifting 100 lbs and when I went to set it down, instead of focusing on my form, I started worrying that it was too heavy for my grip and ended up rotating and rounding my back. Of course this was about the time I was planning on starting NROL4W :( I've been throwing everything I can at it to get back to normal (chiropractor, sports massage, yoga, etc) and I'm eager to get going again. I spoke with my trainer this weekend and he's very against me doing dead lifts anymore because this has set me back so far. Once I'm fully healed I'd like to start doing dead lifts at a much lighter weight again, but I'd like to hear your ideas for alternatives until then? Thanks!

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  • AlsDonkBoxSquat
    AlsDonkBoxSquat Posts: 6,128 Member
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    try searching here: http://www.bodybuilding.com/exercises/

    deads work glutes, backs, and hami's
  • jenniet04
    jenniet04 Posts: 1,054 Member
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    I would suggest Romanian Deadlifts with very light weights
  • MyOwnSunshine
    MyOwnSunshine Posts: 1,312 Member
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    I did exactly the same thing in Stage 1 while doing deadlifts. I took a few weeks off from lifting to let it heal, along with chiro, massage, ice/heat, ibuprofen, etc.

    My chiropractor wasn't particularly concerned about deadlifting -- he just warned me to watch my form and keep my core engaged at all times.

    As soon as the pain was gone, I went back to the Stage 1 workouts, including deadlifting. I am much more careful now. I don't increase my weight as fast as I do on squats. I am very careful about my form and I stay 100% focused while I am deadlifting. Honestly, deadlifts still make me a little nervous, but I have not had any further injuries.

    In my opinion, deadlifts are one of the most valuable whole-body strengthening movements, so I don't want to give them up. I really like the results I get from them.
  • TheFunBun
    TheFunBun Posts: 793 Member
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    If your PT has you doing squats, rotations, extensions, cobra, etc, then I would say just be VERY CAREFUL and move back into it. That's me, though, nothing has helped my severe back injury like deadlifts have. I wouldn't give them up for the world. :)

    Goodmornings, low rows, negative pull ups, pull downs, chin ups, squats, superman-banana, glute bridges. All of them can be dangerous to your back, just like the awesome deadlift... just have to be careful.
  • planetshark
    planetshark Posts: 37 Member
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    Try one leg dead lifts with light dumbbells and strengthen your lower back even more with back extensions ...
    Planks would also be good since they strengthen your core! :)
    Sally
    http://www.yourtrainer.com/strength-conditioning-coaches/georgia/atlanta/s-hughes-30346
    http://www.facebook.com/PlanetSharkFitness
    http://www.myfitnesspal.com/planetshark
  • Polly758
    Polly758 Posts: 623 Member
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    My lifting partner hurt her back (probably during yoga) quite badly last year; she was virtually incapacitated for a week, and had trouble walking for another week.

    She does deadlifts.

    I pretty much don't take my eyes off her while she's doing them so I can correct her form, and she increases her weight only when her last rep is easy (rather than keeping the last rep difficult). It's been working perfectly and she's really amazed at the good it's done her back. She's a teacher and standing all day can be hard on her back, between that and yardwork she used to have pain in her back pretty much every night. She says back pain is rare now.

    So that's one success story for deadlifts. I'd say go for it as long as someone is watching you.

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