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Old 09-26-2012, 02:45 PM   #1
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Default 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
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Old 09-26-2012, 02:48 PM   #2
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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.
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Old 09-26-2012, 02:58 PM   #3
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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.
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Old 09-26-2012, 03:16 PM   #4
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Rack pulls?
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Old 09-26-2012, 03:35 PM   #5
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Pull throughs, Dimel deadlifts, block pulls
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Old 09-27-2012, 10:15 PM   #6
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I will start trying these as I move through my training schedule.
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Old 09-27-2012, 10:28 PM   #7
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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.
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Old 09-28-2012, 05:17 PM   #8
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Quote:
Originally Posted by JacktheThriller View Post
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.
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Old 09-28-2012, 06:56 PM   #9
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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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