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JacktheThriller 09-26-2012 03:45 PM

Alternatives to deadlift
I recently injured a back ligament and it is the second injury in the same ligament in 5 months. Both injuries during heavy deadlifts. My chiro says if I injure it again its will start to get disks slipping on a regular basis. With that I would like suggestions on developing the strength and mass the deadlift adds. i suppose I could do high rep deadlifts. But I am looking for alternatives

BendtheBar 09-26-2012 03:48 PM

I guess perhaps supported style rows like dumbbell rows and seated cable rows. I once did incline bench lat shrugs too, though they felt better when I used 15-20 reps instead of super heavy weight.

Beverly McD 09-26-2012 03:58 PM

Where is the injury?
If you're feeling the injury off of the floor, then you could try deadlifting off of a platform or box. 4 inches or so would probably be enough to take a lot of strain off of the low back area.

Jen 09-26-2012 04:16 PM

Rack pulls?

Mr.Silverback 09-26-2012 04:35 PM

Pull throughs, Dimel deadlifts, block pulls

JacktheThriller 09-27-2012 11:15 PM

I will start trying these as I move through my training schedule.

IronManlet 09-27-2012 11:28 PM

Knowing how the injury occurred would be helpful. For example, if your spine rounded during the lift and you felt a pull, then something that forces your back to stay tighter while moving heavy weight would work (such as t-bar rows).

How about overhead presses, squats, zerchers, odd lifts? If you can still do lugging and loading exercises like farmer's walks, sandbag loading, etc you should be fine.

5kgLifter 09-28-2012 06:17 PM


Originally Posted by JacktheThriller (Post 280408)
I will start trying these as I move through my training schedule.

Might not be a bad idea to incorporate some multifidus based exercises as well.

bamazav 09-28-2012 07:56 PM

Trap Bar deads would keep a straighter back. Most rows will help. I would agree with others that the issue may be a form problem instead of exercise choice.

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