Found an awesome deadlift accessory/alternative.

[pryme]

Weighted hypers. I've only done hypers a few times ever so it's something I've just never done but should have because I can see weighted hypers are awesome for lower back as well as glutes and hams.

I have no deadlifted in about two mo mainly out of fear to hurt my lower back which I tweeked bad two MO ago on box squats.
So I seen this excersize performed by a big deadlifter who stated its by far his fav DL accessory lift.

I started a couple weeks ago and stayed pretty light with two 60lb db in my hands then used two 100's last week and yesterday I went to a barbell and did 225x10.
I think this will be a new staple lift for me.

Anyone do these and how do you like them.

I will probably start to do deadlifts again but I think I'm done with back squats. I may do fronts though.

[Jim48439]

Im scared of heavy weight in squats also since back surgery. Man those look like they hurt lol. But does look like it would add good strength to the lower back.

[pipios]

I love them, my fav DL accesory along with hanguing leg raise

[kimm4]

Great exercise used by many. I wasn't able to deadlift or do RDL's last year for a good 7-8 months due to a back injury. I started doing them again using the hammer strength shrug machine. They worked great for hamms/glutes and back with no pain at all.

[Garage Rat]

Definitely not the same as a deadlift that emphasizes pretty much the whole body.
A good bodybuilding movement though for the areas you mentioned especially the lumbars.
I you have access to one a reverse hyper machine also hit the same areas you mentioned a different way raising your legs instead of your upper body.

[pipios]

Great exercise used by many. I wasn't able to deadlift or do RDL's last year for a good 7-8 months due to a back injury. I started doing them again using the hammer strength shrug machine. They worked great for hamms/glutes and back with no pain at all.

What type of injury ? I have a disk protrussion and had to switch from conventional to sumo DLs

[RK42]

Just wondering how you do these with a barbell. Do you just hold it in your hands, with arms hanging down? Or do you get the barbell on your shoulders? I can't quite picture how you would safely get it on your shoulders.

I started doing these very recently, and the trainer showing them to me said I could hold a plate on my chest to add weight. But it was very easy with a 25 lbs plate, so I expect that even a 45 lbs plate won't be enough for long. I was going to try a big dumbbell next.

Also, I figure you do the variation where the back stays completely straight, and it's purely a hip hinge movement? There is a variation where you deliberately round your back at the bottom, but I doubt that would be a good idea with as much weight as you are using.

[Jim48439]

after seeing this i got a roman chair and i think this will help me strengthen my lower back thanks for putting it out there should be a big help

[pryme]

Just wondering how you do these with a barbell. Do you just hold it in your hands, with arms hanging down? Or do you get the barbell on your shoulders? I can't quite picture how you would safely get it on your shoulders.

I started doing these very recently, and the trainer showing them to me said I could hold a plate on my chest to add weight. But it was very easy with a 25 lbs plate, so I expect that even a 45 lbs plate won't be enough for long. I was going to try a big dumbbell next.

Also, I figure you do the variation where the back stays completely straight, and it's purely a hip hinge movement? There is a variation where you deliberately round your back at the bottom, but I doubt that would be a good idea with as much weight as you are using.

No not on your back. You keep the bar on the floor in front of you and hinge at the hips and keep your arms straight. Also make sure the back is flat. No rounding.

With no weight I'll go til my head is close to the ground sometimes for stretch but not with weight.

[RK42]

With no weight I'll go til my head is close to the ground sometimes for stretch but not with weight.

Makes sense. Some exercise guides say that the spinal erectors should be trained through their range of motion. But that definitely doesn't sound like something one should do with heavy weights. I guess it corresponds more to the stiff legged deadlift, which some people also execute with a rounded back.

I've been going for the variation with the straight back as well, since I primarily consider it a deadlift accessory.

[Iceman1800]

This was a favorite assistance exercise for the great Russian weightlifter Alekseyev from the 70's.

[boathead]

This was a favorite assistance exercise for the great Russian weightlifter Alekseyev from the 70's.

torokhtiy (ukraine) does them as well.

[mejulian]

If you do them with a barbell, do you hold it close to your chest or you let it hang with your arms extended?

[Iceman1800]

If you do them with a barbell, do you hold it close to your chest or you let it hang with your arms extended?

Best way would be to hook the bar with your elbows. That way you get a decent range of motion

[mejulian]

Best way would be to hook the bar with your elbows. That way you get a decent range of motion

Oops, I meant to say dumbbell.

This would be what you're describing with the barbell, right?

http://www.usawa.com/wp-content/uplo...kExtension.jpg

[blue9steel]

I do good mornings which I've found pretty helpful for rehabbing my lower back injury. I think Hypers would be fairly similar, just be careful with your range of motion.

[pryme]

Oops, I meant to say dumbbell.

This would be what you're describing with the barbell, right?

http://www.usawa.com/wp-content/uplo...kExtension.jpg

That's not the hyper stand I'm talking about.
Here you go. It's like this but I do go higher than this. So does Pete with less weight.

https://youtu.be/jieKbbgLG50

[RK42]

It's like this but I do go higher than this. So does Pete with less weight.

https://youtu.be/jieKbbgLG50

This is a fairly limited ROM to the downside, too. I could normally go considerably lower than this with my back still straight.

I just played with a couple of options at the gym. I tried a dumbbell in each hand, with arms hanging down, but was hitting the floor long before reaching the full ROM. With a barbell, that would of course be worse. I guess if you really reduce the ROM, and set the bar down after each rep, as shown in this video, that solves the problem.

For today, I ended up holding a dumbbell against my chest. That was fine for the small weight (40 lbs) I was using, but would probably become uncomfortable/difficult with much more weight.

I like the look of the barbell hooked with the elbows. I would have to figure out how to get it there in a somewhat elegant way. I figure you could set it up so that you can hook it by going just slightly farther down than the ROM you use for the actual reps?

[Iceman1800]

You can use 25's instead of 45's too for a better ROM

[pryme]

This is a fairly limited ROM to the downside, too. I could normally go considerably lower than this with my back still straight.

I just played with a couple of options at the gym. I tried a dumbbell in each hand, with arms hanging down, but was hitting the floor long before reaching the full ROM. With a barbell, that would of course be worse. I guess if you really reduce the ROM, and set the bar down after each rep, as shown in this video, that solves the problem.

For today, I ended up holding a dumbbell against my chest. That was fine for the small weight (40 lbs) I was using, but would probably become uncomfortable/difficult with much more weight.

I like the look of the barbell hooked with the elbows. I would have to figure out how to get it there in a somewhat elegant way. I figure you could set it up so that you can hook it by going just slightly farther down than the ROM you use for the actual reps?

You could do what I do with all but the heaviest weight, I do go through full rom but on the way back up when my arms are about straight again I tighten up before the weight comes off the ground. That way you get full rom with no weight and the partials with weight.