No More Deadlifts

[KJohnT]

For the fourth time in about 10 years, I've injured my lower back deadlifting. It wasn't too bad this time, but I'm feeling it right now and am sure I won't be able to walk much for a day or two. I wish I still had some flexeril. It wasn't my heaviest set, but moderately heavy for me.

I'm not sure if my form was off, if my day-to-day posture sitting at a computer has affected it, or what. Anyway, I'm 32 now and I'm not willing to go through this again, so I'm finally hanging my hat regarding heavy deadlifting. I'm in this for the long-term and I need to do what I can to avoid injuries. My decision has been made, and I'm hoping this thread doesn't turn into an argument of the pros/cons of deadlifts.

I want to know how those of you who (hopefully with good physiques) don't deadlift target the applicable muscles, specifically the hamstrings. I'll add weighted extensions and shrugs to my routine and already do heavy row variations. I just don't know how I'm going to make up what I'll be losing in hamstring development. Maybe extra leg presses with my feet set high on the grip? I don't mind squatting and was thinking about adding another squat day, but I'm concerned that my quadriceps will then be too dominant when compared to my hamstrings.

My current routine:
Lower (DL primary then machine work)
Upper
off
Lower (Squat primary then machine work)
Upper
off
off

Any advice?

edit: I've also been thinking about deadlifting light (no more than 225) and doing higher-rep sets. I already do machine hamstring curls as part of my routine.

[chamelious]

There are lots of articles out there on hamstrings/glutes, in particular i'd recommend: Glute ham raise, hip thrusts, bosu ball leg curls.

[HY45]

For the fourth time in about 10 years, I've injured my lower back deadlifting. It wasn't too bad this time, but I'm feeling it right now and am sure I won't be able to walk much for a day or two. I wish I still had some flexeril. It wasn't my heaviest set, but moderately heavy for me.

I'm not sure if my form was off, if my day-to-day posture sitting at a computer has affected it, or what. Anyway, I'm 32 now and I'm not willing to go through this again, so I'm finally hanging my hat regarding heavy deadlifting. I'm in this for the long-term and I need to do what I can to avoid injuries. My decision has been made, and I'm hoping this thread doesn't turn into an argument of the pros/cons of deadlifts.

I want to know how those of you who (hopefully with good physiques) don't deadlift target the applicable muscles, specifically the hamstrings. I'll add weighted extensions and shrugs to my routine and already do heavy row variations. I just don't know how I'm going to make up what I'll be losing in hamstring development. Maybe extra leg presses with my feet set high on the grip? I don't mind squatting and was thinking about adding another squat day, but I'm concerned that my quadriceps will then be too dominant when compared to my hamstrings.

My current routine:
Lower (DL primary then machine work)
Upper
off
Lower (Squat primary then machine work)
Upper
off
off

Any advice?

edit: I've also been thinking about deadlifting light (no more than 225) and doing higher-rep sets. I already do machine hamstring curls as part of my routine.

All varieties of weighted lunges, can't go wrong with this

[mtownballer20]

^ this. Was going to recommend weighted lunges as well.

[grouchyjarhead]

Kettlbell swings are great for the posterior chain. Or just do RDLs for sets of 10.