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  1. #1
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    Replacement for conventional deadlift

    Can't deadlift anymore after ****ing up my lower back any good replacements or am I doomed ??
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  2. #2
    Registered User 78novacaine's Avatar
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    Block/rack pulls, trap bar deadlift, Romanian deadlift (2 leg or single leg, DB or barbell), stiff legged deadlift. Block/rack/trap bar pulls give you a better starting position, and the others require a lot less loading to get beneficial stimulus from.
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    It depends on the injury, if you're in pain don't lift at all.

    You can try to find alternative movements and angles that don't exacerbate later.



    Once you fubar your back or shoulder, bodybuilding tour is over.
    You're going to have to isolate muscles, deadlifts that normally work the entire body are a no go.
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    Originally Posted by 78novacaine View Post
    Block/rack pulls, trap bar deadlift, Romanian deadlift (2 leg or single leg, DB or barbell), stiff legged deadlift. Block/rack/trap bar pulls give you a better starting position, and the others require a lot less loading to get beneficial stimulus from.
    im thinking most of these will also cripple OPs back, good list though
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  5. #5
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    Originally Posted by 78novacaine View Post
    Block/rack pulls, trap bar deadlift, Romanian deadlift (2 leg or single leg, DB or barbell), stiff legged deadlift. Block/rack/trap bar pulls give you a better starting position, and the others require a lot less loading to get beneficial stimulus from.
    Romanian deadlifts also give me huge amounts of pain for some reason
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    Try landmine RDL.

    Focus on lower back shifts slightly up compared to conventional RDL.

    I found the DOMS somewhere between conventional RDL and t-bar row.

    I’d actually take a week or two of any form of dead’s though
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  7. #7
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    Kind of going through the same thing as you.

    Just because you have a back injury doesn't mean you can't come back from it though. Gotta take things slow though and don't try and force things. No RPE 8+ deadlifts of course. Lots of stretching / moving your back and hips through their full range of motion for a few minutes after lifting.

    Might as well prioritise your squats as well if you're gonna deadlift lift/not at all. Far less taxing on lower back than deads.
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    Derek Poundstone royally screwed his back and came back to do an 400kg deadlift like 7 months later.

    Whatever you do just be smart. If it hurts, lower the weight or the ROM.
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    Try a high trap bar, works well for me.
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  10. #10
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    Originally Posted by tvr123 View Post
    Kind of going through the same thing as you.

    Just because you have a back injury doesn't mean you can't come back from it though. Gotta take things slow though and don't try and force things. No RPE 8+ deadlifts of course. Lots of stretching / moving your back and hips through their full range of motion for a few minutes after lifting.

    Might as well prioritise your squats as well if you're gonna deadlift lift/not at all. Far less taxing on lower back than deads.
    I've been doing front squats is this an ok replacement for back squats?
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  11. #11
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    Originally Posted by AdamSMW View Post
    Try a high trap bar, works well for me.
    I can't find a gym that has a trap bar
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    Try sumo, I used to be like you, I can't do conventional anymore, I stick to sumo
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    Originally Posted by steve447 View Post
    I've been doing front squats is this an ok replacement for back squats?
    Probably not. I just suggested them because you can do more squat volume seeing as you don't have heavy deadlifts taxing your recovery.
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  14. #14
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    Originally Posted by tvr123 View Post
    Probably not. I just suggested them because you can do more squat volume seeing as you don't have heavy deadlifts taxing your recovery.
    would adding in exercises like back extensions and glute ham raise be good in the meantime
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    I prefer front squats and RDL. With leg press and leg curls.

    Will never back squats again!
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    Originally Posted by ChunkBuster View Post
    I prefer front squats and RDL. With leg press and leg curls.

    Will never back squats again!
    How much weight is a good amount for front squats
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    I would focus on stiff legged deadlifts and continue to progress on squats. I had much better results that way over conventional deadlifts. Also works out a lot of hamstring/quad imbalances as well.
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