Any substitutes for deadlifts?

janiejoey

janiejoey

Cathlete
Need help form all you knowledgeable workout guru's out there.

Deadlifts hurts my back when I get to a certain amount of weight. These really scare me, and I often hurt myself with them.

Anyone know of a substitute for them? I'm scheduled to do them tomorrow on STS Disc 21. I'm too scared to do them. My back already is very sore doing the deadlifts from my legs workout last week, (disc 17).

I use my legs to lift the barbell/dumbells and squeeze my glutes too. I concentrate hard not to use my back muscles, but it is a back exercise as well. I'm using only 40 pounds now forever, it's when I use more than that, that I get into trouble. I'm sore because I thought I was ready for 45 pounds. So far so good, (but very sore) I just don't want to be laid up for a few weeks to recover from possible engery. I've done that once before using this exercise and don't want to go through that again.

I would appreciate this and any information that could help with this.

Janie
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They are a good exercise, so if you are able to do them with the 35-40 pounds, I would just stick with that weight. Also, it's super important to be sure your abs are tightly contracted when doing these. If they're not, it will pull your back out of alignment and can definitely cause strain. There is no absolute need to go super heavy with this exercise, so stick with what works for you!
 
I haven't done deadlifts for years. I have lower back issues & there's just too much risk for injury. One wrong move if you're tired & unfocused, you're out of commission for months.

Janie, are you looking for a sub for lower back, or for hams? You can do supermans & back extensions for lower back, & extra ham curls for hams (I do an extra 4 sets w/my shoulder/tricep w/o each Sunday).
 
Gayle said:
Janie - I don't have STS. Are these straight-legged deadlifts like this? : http://exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html
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Yes, There are straight legged and soft knee ones I do.

LauraMax said:
I haven't done deadlifts for years. I have lower back issues & there's just too much risk for injury. One wrong move if you're tired & unfocused, you're out of commission for months.

Janie, are you looking for a sub for lower back, or for hams? You can do supermans & back extensions for lower back, & extra ham curls for hams (I do an extra 4 sets w/my shoulder/tricep w/o each Sunday).
Click to expand...

I would much rather do superman's for lower back and curls for hamstrings. Same effect I would assume? I'm thinking of doing them instead of deadlifts. Thanks Laura.

NY25 said:
They are a good exercise, so if you are able to do them with the 35-40 pounds, I would just stick with that weight. Also, it's super important to be sure your abs are tightly contracted when doing these. If they're not, it will pull your back out of alignment and can definitely cause strain. There is no absolute need to go super heavy with this exercise, so stick with what works for you!
Click to expand...

I agree it is very important to keep your abs tight for these exercises. It's just that there are so many factors involved to insure safety with these exercises. That's why I was wondering about substituting these. I know I can go 40 pounds, but man, I have to really concentrate on form wholeheartedly. Just too much for me to handle. Thanks for the information.

Janie
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janiejoey said:
Yes, There are straight legged and soft knee ones I do.
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I find these to be more leg focused than back focused, although there is a core aspect to it. Laura's suggestions for splitting the back/leg work is good.

In my opinion, if you still wanted to incorporate a full body deadlift exercise, I would look into subbing something closer a true standard deadlift or maybe a suitcase deadlift (aka health lift) with dumbbells. Cathe doesn't use a standard DL in her videos (at least not in the ones I'm familiar with). I wish she would...they're the epitome of functional, real-life fitness.

Here's an article on the suitcase deadlift, you can go light and still get a lot out this: http://library.crossfit.com/free/pdf/55_07_dumbbell_ddlft.pdf

Here's one with nice pics: http://www.nofearfitness.com/SampExercises/DoubleSuitcaseDeadlift.php

The weight is situated closer to the midline of your body, so with good form, you're less likely to tax the lower back. It still works the glutes, hamstring as well as general torso area.

Of course, DON'T do anything that hurts...not worth it. :)
 
I agree with Gayle. I wish Cathe would incorporate regular deadlifts into her videos also. I find that these do far more for my legs, glutes, and hamstrings that the s.l. deadlift. Another substitution suggestion for the glutes and hamstrings is to lay face up with your ankles on an exercise ball. Lift your hips and roll the ball towards your butt, then roll it back out again. Focus on using your hamstrings to pull the ball in. Cathe does these in several of her workouts.
 
Gayle,

Thank you for the links to those pictures. I especially like the kettle bells, so I'll try these and the varied standard deadlifts and see what happens. I'll let you know.

Janie
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jansherman said:
I agree with Gayle. I wish Cathe would incorporate regular deadlifts into her videos also. I find that these do far more for my legs, glutes, and hamstrings that the s.l. deadlift. Another substitution suggestion for the glutes and hamstrings is to lay face up with your ankles on an exercise ball. Lift your hips and roll the ball towards your butt, then roll it back out again. Focus on using your hamstrings to pull the ball in. Cathe does these in several of her workouts.
Click to expand...

Yes, I was thinking of those too for the hamstrings. Seems like there are many variations on what you want to do, hamstrings or back. Thank you.

Janie
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Janie,

I was hoping Cathe would demonstrate different deadlifts on Cathe TV. Maybe you could ask her:).
I get so confused because we do them on leg and back day. I always do bent knee because I have problems with my lower back.
 
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