Substitute for deadlifts

[MadJasper]

It's taking me 6 weeks to recover from a back injury resulting from squats and I want to be cautious a while until I feel that I am fully recovered. I have a few subs for squats, but what about deadlifts? What's the best alternative for strengthening the lower back?

[bigtallox]

It's taking me 6 weeks to recover from a back injury resulting from squats and I want to be cautious a while until I feel that I am fully recovered. I have a few subs for squats, but what about deadlifts? What's the best alternative for strengthening the lower back?

If you're injured you're better off resting. Deadlifting will still be here in 6 weeks when your body is ready ( IMHO there really isn't a real substitute anyway ). Rest and then focus on deadlifting later.

[geer_matt]

Right there really isn't a substitute. I would just rest and stretch it out. If you back is already on its way to healing then let it finish and then get back into them.

[Austere]

Can't really do much for the lower back, but GHRs are a solid exercise. Problem is that most gyms don't have the necessary equipment.

[SuperHybrid]

Take it easy, avoid injury

[jayluk4600]

agreed, heal up and when its time slowly ease into deads

[MadJasper]

agreed, heal up and when its time slowly ease into deads

Screw it. I've been pain free for about 10 days so I gave it a go tonight at about 60% of what I've been doing. It was ok. No pain. Probably could have done a little more but I'll take it easy for a while. Squats are probably another story.

[keyboardworkout]

Have you tried a trap bar?

It's sort of like a squat lift. I love mine.

[pharmamarketer]

As was stated no real substitute but weighted hypers are good

[2nd_chance]

Screw it. I've been pain free for about 10 days so I gave it a go tonight at about 60% of what I've been doing. It was ok. No pain. Probably could have done a little more but I'll take it easy for a while. Squats are probably another story.

I'm glad you posted this because honestly I questioned your original post. My first reaction is that the problem is more mental than physical. Deads are challenging and you can't fear the bar. I'm not saying that you should do them if your back is really injured. But all I'm saying is that if I tweaked my back squatting and I was pain free for 10 days, you couldn't hold me back.

[BrotherWolf]

Screw it. I've been pain free for about 10 days so I gave it a go tonight at about 60% of what I've been doing. It was ok. No pain. Probably could have done a little more but I'll take it easy for a while. Squats are probably another story.

It all depends on the type of injury you have there isn't one solution for all injuries you know??

I assume after 10 days if there's no pain keep doing what you were doing before , you might have lost strength so you need to build it back up , squat and deadlift but take it easy and make sure you check your form that could be the cause of your injury

[MadJasper]

Have you tried a trap bar?

It's sort of like a squat lift. I love mine.

I'm not really sure what you mean. I would like to see it as a possible supplement until I get my confidence back.

[MadJasper]

As was stated no real substitute but weighted hypers are good

I picked up on weighted hypers two workouts ago. I like 'em. Thanks!

[MadJasper]

I'm glad you posted this because honestly I questioned your original post. My first reaction is that the problem is more mental than physical. Deads are challenging and you can't fear the bar. I'm not saying that you should do them if your back is really injured. But all I'm saying is that if I tweaked my back squatting and I was pain free for 10 days, you couldn't hold me back.

Yeah, it's definitately a mental thing. There's a good reason for it... 20 years of back trouble. I've always avoided squats and DLs because of it. The 8 week routine I was on when I hurt my back was the first time ever I had worked in squats and DLs. And in the past, when I started to make nice gains, I would injure myself (back again auto-racing, shoulder after slipping on a waterfall) and not get back into weightlifting. I was history would repeat itself.

But, tomorrow is a squat day. We'll see how it goes.

[MadJasper]

It all depends on the type of injury you have there isn't one solution for all injuries you know??

I assume after 10 days if there's no pain keep doing what you were doing before , you might have lost strength so you need to build it back up , squat and deadlift but take it easy and make sure you check your form that could be the cause of your injury

Thanks! I'll definately ease back into it. Do half of what I was doing is better than doing nothing at all... at least for a while.

[MadJasper]

I'm also youtubing the hell out of Mark Rippetoe squat videos for form check.

[chodan9]

If you're injured you're better off resting. Deadlifting will still be here in 6 weeks when your body is ready ( IMHO there really isn't a real substitute anyway ). Rest and then focus on deadlifting later.

agree
I had to do this recently and no it wasn't fun but its better than re-injuring my back.
starting to get back now though

[keyboardworkout]

I'm not really sure what you mean. I would like to see it as a possible supplement until I get my confidence back.

Some info and history here.

http://www.trapbartraining.com/

[mslman71]

If you're injured you're better off resting. Deadlifting will still be here in 6 weeks when your body is ready ( IMHO there really isn't a real substitute anyway ). Rest and then focus on deadlifting later.

agreed

RDL/SLDL (light) were great for me while recovering from mine. The depth was controllable and the weight as light as it needed to be. It gave me a bit of a stretch and made me feel like I was doing something (but only after it was clear the original injury was well behind me).