Next best thing to deadlifts?

[Massive85]

Hey guys got a hernia in my groin doing deadlifts last year which led me to surgery and 9 weeks out of the gym.
Been back 4 months now n my deadlifts were going strong until i felt a slight pull where i had my op,so looks like my deadlifts are now retired for at least a year or so.
Anything closely affective i can do too work my lower back? goodmornings hurt it too and my gym dont have a seated back machine.
Thanks.

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[expatInsurance]

Hey guys got a hernia in my groin doing deadlifts last year which led me to surgery and 9 weeks out of the gym.
Been back 4 months now n my deadlifts were going strong until i felt a slight pull where i had my op,so looks like my deadlifts are now retired for at least a year or so.
Anything closely affective i can do too work my lower back? goodmornings hurt it too and my gym dont have a seated back machine.
Thanks.

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I guess you should take up yoga, it not only strengthen every part of your body but also makes the body flexible and brings about a beautiful union of mind and body. I would highly recommend Suryanamaskara.

 

[Massive85]

I guess you should take up yoga, it not only strengthen every part of your body but also makes the body flexible and brings about a beautiful union of mind and body. I would highly recommend Suryanamaskara.

Hey thanks for reply. I have been thinking about doing yoga for a while now to be honest but how would this help my weak groin?
and whats suryanamaskara? Lol
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[magman1]

I've recently switched from deads to rack pulls....thought it was a real pussy move at first.....but feel a lot better concentration in my back. May still have to be very careful regarding your injury, I don't know the details of it

 

[Massive85]

I've recently switched from deads to rack pulls....thought it was a real pussy move at first.....but feel a lot better concentration in my back. May still have to be very careful regarding your injury, I don't know the details of it

Sorry i didnt see your post. Its just when i lift the bar on deadlifts i can feel it pull my groin as i'am guessing its still abit weak wher i had my operation. What are rack pulls?

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[mbag012]

rack pulls are deadlifts on safety racks. youtube it and youll see how its done.

there are no exercises that can match the deadlift; the next best pulling motions are the barbell rows, db rows, and chin ups. i dont know how youll train your lower back without working the groin muscles. maybe you should just go super light on the deadlifts for a rehabilitation effect? have you tried sumo?

 

[Massive85]

rack pulls are deadlifts on safety racks. youtube it and youll see how its done.

there are no exercises that can match the deadlift; the next best pulling motions are the barbell rows, db rows, and chin ups. i dont know how youll train your lower back without working the groin muscles. maybe you should just go super light on the deadlifts for a rehabilitation effect? have you tried sumo?

No never tried sumo. Its not big here in england lol.
How about puttin bar on my shoulders n leaning forword and then straight again. Are they called good mornings??

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[Creepusmaximus]

Yep that's a good morning. Make sure you use good form on those. How to Do the Good Morning Exercise - YouTube
These will work as well. How to Do Superman Exercises - YouTube You can also do reverse sit ups if you have the equipment or you can do them off a bench.

I would be more focused on building up my groin muscles if I was you, that where the problem is so it seems to be the place to start. Off the top of my head I'm not sure how I would train my groin. LOL. I hate to say this but you might want to ask this on the women's board because I'm think the ladies who have had babies might know what to do???

 

[Creepusmaximus]

You might want to go through here and figure out where exactly the hernia was. Waist Exercise Menu

You got me thinking now as far the back I would do chins, barbell rows and good mornings. That will cover your whole back and I don't think it would cause you any problems.

Might want to try hanging leg raises to work on the weaken area.