Is There An Alternative to a Deadlift?

neverstray

Squat maybe. I tweaked my lower back doing practice deadlifts with the bar only. I knew this would happen. Involving my spine in an exercise like that is just dumb. But, I'm using a new program that requires a Deadlift routine. As soon as I picked up the bar to practice form, my lower back hurt. I adjusted and I think did it properly, I probably should have just stopped. Anyway, are squats a good alternative until my back heals? I'm going to try again, I'm not giving up. But, I need to heel first. It might be ok by the time it's time to do them again in about a week.

n0ob

You probably don't have to do one or the other for adequate core and back strength, but most on here do both squats and deadlifts.

Seated cable rows and squats would probably be adequate for average people and lower back strength if you don't like deadlifts though.

BrunetteRunner87

I was going to say squats are probably your best bet, or maybe a modified version of a squat or a deadlift.

Bakkasan

Injury would be the only reason I would give up deadlifts. Rack pulls are easier on the lower back

DavPul

Honestly, I rarely do deadlifts. Usually they are only a part of my program for during two phases of the year, and they they are out. Hell, I've gone years without doing a single deadlift.

That said, if it's an integral part of your program and you can't do them, you may want to consider a different program. Without know the specifics of your program it's hard to suggest a substitute that will provide the same benefits as deads that won't stomp over some other part of the program.

neverstray

Ok, so Deadlift is mostly hamstrings, gluteus, and upper back?

neverstray

Injury would be the only reason I would give up deadlifts. Rack pulls are easier on the lower back

Hopefully, only temporarily. I'll likely try again. I don't think my form was bad at all. I was wondering if I should try will bumbells first, just so I can use light weight and get the feel. Once I get the feel of it, switch over to the barbell. Maybe the 45lb barbell is too much; not from a weight perspective, but just getting my form right.

neverstray

You probably don't have to do one or the other for adequate core and back strength, but most on here do both squats and deadlifts.

Seated cable rows and squats would probably be adequate for average people and lower back strength if you don't like deadlifts though.

I love Deadlift. I wonder if I should take some time and build up those areas a bit before attempting again?

Not sure what to do. I'll take it day by day and see how I feel in a few days.

wellbert

I switched to sumo deadlifts and found them a lot more agreeable with my bad back.

neverstray

I switched to sumo deadlifts and found them a lot more agreeable with my bad back.

Cool. Romanian deadlifts seem to be a bit easier on the lower back too. I'll see how I feel and try some alternative. It could just be a new movement that I need to get used to.

KBjimAZ

Kettlebell swing and/or good morning

vanguardfitness

Try front squats

waronmyfat

instead of usng a bar.. grab a pair of lightweight dumbbells.. the bars themselves weight quite abit sometimes depending on the bar your using.. start off with a 2kg dumbbell and slightly bend at the knees for your deadlifts.. there are straight leg and bended.. do the bended.. use precise and slow movements till you are comfortable and dont be afriad to ask the PT at the gym for help.. goodluck

waronmyfat

Kettlebell swing and/or good morning

kettlebell swing will stuff his back up more... thats not really a solution

Wolverine13ft

Hex bar deadlift

wellbert

Kettlebell swing and/or good morning

kettlebell swing will stuff his back up more... thats not really a solution

Good mornings will do even worse.

neverstray

Thanks everyone. I think I'll hit it with Romanian DLs. That's what I was supposed to do. Ibuprofen is making the back feel ok now. I think it was just a new movement. I'll work on it.

I didn't warm up. Next time, lots of warm up, and stretching first.

NikoM5

Until you know the actual cause of your back pain you should avoid anything that might aggregate it. Forget taking advice from Internet forums and go get checked out

Dave198lbs

Until you know the actual cause of your back pain you should avoid anything that might aggregate it. Forget taking advice from Internet forums and go get checked out

X2

neverstray

Until you know the actual cause of your back pain you should avoid anything that might aggregate it. Forget taking advice from Internet forums and go get checked out

I'm not a fan of docs. Waste of time and money. Do you really run to the doctor and say, "my back hurts"? Lol. That seems ridiculous to me.

Unless you have something real, like peeing blood, I don't see the point. Western docs are *kitten*. People run to their doc for everything and I don't understand it. Maybe I just have a bad doc. I don't know. I'm looking into that trust me. But, my back is fine. Weak, but fine.

Thank you for the concern though. I do appreciate it. I just spent a lot of money on medical this year, and they find anything. What I've learned is unless the vital sign show something, they just stop looking. So, "my back hurts" is too general and they'll charge me $85 to tell me to take ibuprofen and rest and come back in about a week,,,and another $85 to report that I feel better. It's a joke. If I say, my back hurts, and my pee is red. They'll take that very seriously. If they take my blood and see something off, they'll take that seriously, but aches and pains, they just tell me to rest, or whatever. Is that not normal?

Dave198lbs

Until you know the actual cause of your back pain you should avoid anything that might aggregate it. Forget taking advice from Internet forums and go get checked out

I'm not a fan of docs. Waste of time and money. Do you really run to the doctor and say, "my back hurts"? Lol. That seems ridiculous to me.

Unless you have something real, like peeing blood, I don't see the point. Western docs are *kitten*. People run to their doc for everything and I don't understand it. Maybe I just have a bad doc. I don't know. I'm looking into that trust me. But, my back is fine. Weak, but fine.

ya...strangers telling you to swing a kettle ball are much more reliable

Ral263

Agree with squats. Kettlebells are going to jack up your back more. I personally love deadlifts but I think that it's really easy to have improper form. Ease up until you feel better then add them back in, but make sure you're watching yourself in a mirror to make sure you aren't arching your back too much or slouching.

neverstray

Until you know the actual cause of your back pain you should avoid anything that might aggregate it. Forget taking advice from Internet forums and go get checked out

I'm not a fan of docs. Waste of time and money. Do you really run to the doctor and say, "my back hurts"? Lol. That seems ridiculous to me.

Unless you have something real, like peeing blood, I don't see the point. Western docs are *kitten*. People run to their doc for everything and I don't understand it. Maybe I just have a bad doc. I don't know. I'm looking into that trust me. But, my back is fine. Weak, but fine.

ya...strangers telling you to swing a kettle ball are much more reliable

I'm not going to.

I'm smart.

Give me a little credit. Just because someone provides advice and opinions, doesn't mean I'll do it. I'm listening. That's different than taking action. I want to hear hat everyone says, then, I'll make a decision.

Cool?

Dave198lbs

for a sore back...the best remedy is REST

trying to work through it can set you back far longer than an adequate rest period

victoria4321

I don't do deaelifts often at all. I do a lot of heavy squats and cleans instead. if you're gonna have deadlifts i'd recommend never maxing out on that lift but instead keeping it around 85% for reps.

Working out this way my dl max increased by 40lbs in the past 5 months without ever directly working on it often.

The one rep max I did was for a gym evaluation so thats the only reason I did it.

neverstray

for a sore back...the best remedy is REST

trying to work through it can set you back far longer than an adequate rest period

Thanks. I'll see how I feel in a week or so.

neverstray

I don't do deaelifts often at all. I do a lot of heavy squats and cleans instead. if you're gonna have deadlifts i'd recommend never maxing out on that lift but instead keeping it around 85% for reps.

Working out this way my dl max increased by 40lbs in the past 5 months without ever directly working on it often.

The one rep max I did was for a gym evaluation so thats the only reason I did it.

Not planning max. Just 6-8 reps per set.

I like the hex bar. I may try that if my gym has one.

victoria4321

I don't do deaelifts often at all. I do a lot of heavy squats and cleans instead. if you're gonna have deadlifts i'd recommend never maxing out on that lift but instead keeping it around 85% for reps.

Working out this way my dl max increased by 40lbs in the past 5 months without ever directly working on it often.

The one rep max I did was for a gym evaluation so thats the only reason I did it.

Not planning max. Just 6-8 reps per set.

I like the hex bar. I may try that if my gym has one.

Probably even a lower percentage if you're doing 6-8 reps then. I'll usually do it in a ladder with maybe two sets 5 reps at 70% then increase and lower the reps for 3 at 85 for one set. I'm going for only strength building so I dont do many reps. What kind of goals are you going for with your deadlift?

neverstray

I don't do deaelifts often at all. I do a lot of heavy squats and cleans instead. if you're gonna have deadlifts i'd recommend never maxing out on that lift but instead keeping it around 85% for reps.

Working out this way my dl max increased by 40lbs in the past 5 months without ever directly working on it often.

The one rep max I did was for a gym evaluation so thats the only reason I did it.

Not planning max. Just 6-8 reps per set.

I like the hex bar. I may try that if my gym has one.

Probably even a lower percentage if you're doing 6-8 reps then. I'll usually do it in a ladder with maybe two sets 5 reps at 70% then increase and lower the reps for 3 at 85 for one set. I'm going for only strength building so I dont do many reps. What kind of goals are you going for with your deadlift?

I'm using a muscle building program. But, I'm actually cutting. I only do 3 sets of 6-8 reps. That's it. But, I might do more warm up sets getting up to where I can only do 8, then I do 2 more sets with that weight trying to hit 8 reps and only resting 1 min between.

Smikkelpoes

There is no real one-exercise-replacement for a deadlift, as it also targets your forearms and traps along with the earlier mentioned muscles.

The best thing is to just take a rest until your back feels better (I know how hard that is though), alternatively you could try heavy barbell shrugs combined with (bodyweight) hyperextensions to slowly get your back back to functioning again.

neverstray

There is no real one-exercise-replacement for a deadlift, as it also targets your forearms and traps along with the earlier mentioned muscles.

The best thing is to just take a rest until your back feels better (I know how hard that is though), alternatively you could try heavy barbell shrugs combined with (bodyweight) hyperextensions to slowly get your back back to functioning again.

Thanks man.