substitute exercise for deadlift?

[WildGuy30]

I have been working out on the Rippetoe Starting Strength program for about two months now and am making some nice gains. However, I am starting to encounter some pretty bad lower back pain and I think I need to eliminate the deadlift from this program. I pay very close attention to my form and think that it is sold, however, I think it may have been less than perfect early on and the damage is done.

What exercise(s) can I replace this with? I would like to keep on at or close to the same pace I have been going along, but I obviously cannot risk my health.

Suggestions?

 

[djeclipse]

I have been working out on the Rippetoe Starting Strength program for about two months now and am making some nice gains. However, I am starting to encounter some pretty bad lower back pain and I think I need to eliminate the deadlift from this program. I pay very close attention to my form and think that it is sold, however, I think it may have been less than perfect early on and the damage is done.

What exercise(s) can I replace this with? I would like to keep on at or close to the same pace I have been going along, but I obviously cannot risk my health.

Suggestions?

If you want to take a break form deads you can sub in power cleans. They are great for producing explosive power.

Or just drop the deadlift weight, or take week or so off deadlift and then drop the deadlift weight when you come
back.

Are you sure it's not something else you're doing in combination with deads that is hurting your back?

My lower back used to hurt because I would deadlift on WED and play indoor soccer on a hard surface on thursday. I drpped the hypers on monday and stopped playing on the hard surface and it's been fine ever since. My back wasn't recovered by thursday and couldn't take the combo of deads and the running on hard surface.

 

[sensational]

If you want to take a break form deads you can sub in power cleans. They are great for producing explosive power.

Or just drop the deadlift weight, or take week or so off deadlift and then drop the deadlift weight when you come
back.

Are you sure it's not something else you're doing in combination with deads that is hurting your back?

My lower back used to hurt because I would deadlift on WED and play indoor soccer on a hard surface on thursday. I drpped the hypers on monday and stopped playing on the hard surface and it's been fine ever since. My back wasn't recovered by thursday and couldn't take the combo of deads and the running on hard surface.

I have to respectfully disagree on the power cleans, it is also very traumatic on the back.

I would just avoid exercises that strain your back until you are healed, then commence slowly again with deadlifts. In my opinion deads are the king of back exercises. I don't like trying to work around injuries, I just let them heal naturally and try to take as much stress off of my back as possible.

 

[silver_shadow]

i would imagine that you basically need a week of deload. that should take care of things.

 

[ceo]

i would imagine that you basically need a week of deload. that should take care of things.

I would also probably take a week off and then work in again lightly over the next week or two at about 60% intensity. I assume you're training at a quite high intensity now. If you are you should be deloading or "cruising" every 6-8-10 or so weeks.

For me, I can only seem to go at a full very high intensity for 6 weeks before I need to rest. I take 1 week off completely, then 1-2 weeks at 60-70% intensity with a little higher volume before going back to high intensity, lower volume.

As for substitute exercises, try rack deads. Another one to try is if your gym has the Hammer Strength shrug machine, do a deadlift on that. Here is the machine:

Drop the seat all the way down and stand facing the machine. Use the lower grips. When you get down into position your face should be almost touching the backrest part of the seat. Get your feet into a comfortable position and grab the lower handles and deadlift away.

 

[timtim]

time off.

then straight leg deads to strengthen the lower back, glutes, and hamstrings without the explosiveness needed for regular deads.
sort of isolates the prime movers is a controlled fashion. couple this with hardcore core strengthening. come back in 2 or 3 months to deads and see what happens.

 

[WildGuy30]

Are you sure it's not something else you're doing in combination with deads that is hurting your back?

Pretty sure. I don't have any other strenuous activity. My back is a little sore after squats too, so I think the best thing is, as everyone is recommending, is to take a week off and work it back in slowly. Maybe it is time for that anyway. Hate to do it when I am in the grove though!

 

[sugashane]

If you want to take a break form deads you can sub in power cleans. They are great for producing explosive power.

Or just drop the deadlift weight, or take week or so off deadlift and then drop the deadlift weight when you come
back.

Are you sure it's not something else you're doing in combination with deads that is hurting your back?

My lower back used to hurt because I would deadlift on WED and play indoor soccer on a hard surface on thursday. I drpped the hypers on monday and stopped playing on the hard surface and it's been fine ever since. My back wasn't recovered by thursday and couldn't take the combo of deads and the running on hard surface.

I like what djeclipse has said, but another option is (with lightened weights) to do 1 and a hald deads. Lift the weight normally, slowly lower the weight until right at or right below your knees, pause for a second and pull the weight back up. After going back to full extention slowly drop down and touch the ground with the weight. Thats one rep. I've done this with deadlifts and squats. The weight isn't as high, but will be a hell of a workout. I always did 15 -20 reps, but I imagine you could go whatever rep range you want.

 

[timtim]

I like what djeclipse has said, but another option is (with lightened weights) to do 1 and a hald deads. Lift the weight normally, slowly lower the weight until right at or right below your knees, pause for a second and pull the weight back up. After going back to full extention slowly drop down and touch the ground with the weight. Thats one rep. I've done this with deadlifts and squats. The weight isn't as high, but will be a hell of a workout. I always did 15 -20 reps, but I imagine you could go whatever rep range you want.

thats tough on the cns. so many moving parts in a dead you can really tax muscles for a while using 1 1/2s.