What an I do to substitute a deadlift??

I agree with Ron. Why do you want to get rid of the deadlift? We need more info to help you

For what purpose? Equipment issues (ie your gym only has hex plates), or just looking for some variety?

Do you work out at home - or in a fully equipped gym?

I would usually recommend doing the program as written, but you can change it if need be.

Sorry to threadjack but is it really that terrible with hex plate if that's all the gym has?

And don't say find a new gym! this one is 5 blocks away.

Not insurmountable, but hex plates are a pain in the *kitten* when deadlifting for reps (since they shift every time they hit the ground). So you either have to reset every time, or you end up doing "touch and go's" instead of full stop deadlifts.

The deadlift is the biggest of the compound lifts. No other exercise can really substitute for it because it works roughly half the muscles in the human body.

To answer your question: no. You'd have to do a bunch of other exercises to come close to working the muscles that the deadlift does. That would be like trying to get a replacement for the squat. The squat and the deadlift are probably the two biggest and most important exercises you can do.

A bunch?

Rack pulls + GHR (or RDL). Done.

To answer your question: no. You'd have to do a bunch of other exercises to come close to working the muscles that the deadlift does. That would be like trying to get a replacement for the squat. The squat and the deadlift are probably the two biggest and most important exercises you can do.

A bunch?

Rack pulls + GHR (or RDL). Done.

But if you're going to do Rack Pulls, especially low pulls, you might as well just deadliftt, no? If you're deadlifting you should still do some posterior chain work.

oh sheesh. I wish I knew all the lingo better. :blushing:

Me too!

To answer your question: no. You'd have to do a bunch of other exercises to come close to working the muscles that the deadlift does. That would be like trying to get a replacement for the squat. The squat and the deadlift are probably the two biggest and most important exercises you can do.

A bunch?

Rack pulls + GHR (or RDL). Done.

But if you're going to do Rack Pulls, especially low pulls, you might as well just deadliftt, no? If you're deadlifting you should still do some posterior chain work.

Not necessarily. In fact, for most trainees (who aren't competing in the deadlift), may be superior since they put far less strain on the spine (even while under a heavier load). Novice trainees usually have a difficult time learning to keep their back in proper position while deadlifting --- this is less of a problem with the rack pull.

From a body composition standpoint, the Rack pull hits the back better than the deadlift (due to the fact that it is loaded heavier) and the RDL is more effective hitting the glutes and hams.

The more I think about it, the more I believe that novices should master rack pulls before attempting the deadlift. The inspiration for this came from my O-lifting background. Many top coaches teach the O-Lifts from the top down -- it makes sense to have the deadlift taught the same way.

What is GHR? What is RDL?

To answer your question: no. You'd have to do a bunch of other exercises to come close to working the muscles that the deadlift does. That would be like trying to get a replacement for the squat. The squat and the deadlift are probably the two biggest and most important exercises you can do.

A bunch?

Rack pulls + GHR (or RDL). Done.

But if you're going to do Rack Pulls, especially low pulls, you might as well just deadliftt, no? If you're deadlifting you should still do some posterior chain work.

Not necessarily. In fact, for most trainees (who aren't competing in the deadlift), may be superior since they put far less strain on the spine (even while under a heavier load). Novice trainees usually have a difficult time learning to keep their back in proper position while deadlifting --- this is less of a problem with the rack pull.

From a body composition standpoint, the Rack pull hits the back better than the deadlift (due to the fact that it is loaded heavier) and the RDL is more effective hitting the glutes and hams.

The more I think about it, the more I believe that novices should master rack pulls before attempting the deadlift. The inspiration for this came from my O-lifting background. Many top coaches teach the O-Lifts from the top down -- it makes sense to have the deadlift taught the same way.

Thanks for this. I have a lower back strain from something else atm and am struggling to keep my back straight enough not to feel the niggle, even at lower weight. Squats seem to be fine fortunately!

What is GHR? What is RDL?

Glute ham raise and romanian deadlift

http://www.t-nation.com/free_online_article/most_recent/the_gluteham_raise_from_a_to_z

http://www.bodybuilding.com/exercises/detail/view/name/romanian-deadlift

Oh! I do romanian deadlifts. They're really better for the spine though? I hurt my lower back when I switched from deadlifts to romanians. Although I think I did the romanians wrong for a while. I used to set the weight all the way back down and pick it up again.

I do like Romanian Deadlifts though. Mostly because they kill my hamstrings, and my hamstrings are weak and need killing.

With RDL's really to your knees or just past your knees is good, basically go down until you feel a really good stretch in your hamstrings. Also, err on the side of light with RDL's and shoot for a moderate rep range of like 8 - 10 or 8 - 12 reps. To help keep my form I try not to bend over as much as I try and stick my *kitten* back and out like I was mooning somebody. It may seem the same as bending over, guess it is, but mentally it works for my form at least. LOL

Aside from maybe GHR's and maybe Good MOrnings there's not much better at directly hitting your posterior chain and really hitting those hamstrings. Conversely, there's no better way to ****-up your back in a hurry if you're not smart about it.