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Alternative to deadlift?

Training discussion on Alternative to deadlift?, within the Bodybuilding Forum; First I must say that I am not just looking for an easy way out of doing deadlifts. I just ...


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Old 12-24-2008, 03:27 AM   #1
blu_kfs
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Default Alternative to deadlift?

First I must say that I am not just looking for an easy way out of doing deadlifts. I just have problems with my wrists that cause me some serious pain whenever I deadlift over 250 lbs. I have had carpal tunnel release surgery on my right hand and the doctors say that it is probably a matter of time until I need it on my left.

I tried using straps once but they seemed to just transfer the pain further up into my forearms.

Should I just lower the load a little bit and do more reps? That is what I have been doing. I have done weighted back extensions but after a couple days of doing those my back starts hurting pretty bad. I don't mean a good sore muscle pain, but pain right at the bottom of my spine that sometimes is so bad I can barely walk.

Thanks, in advance, for any help.
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Old 12-24-2008, 05:44 AM   #2
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Romanian deadlifts or stiff leg deadlifts are an option. Here is an article explaining the difference: http://groundupstrength.wikidot.com/...gged-deadlfits

I imagine you'll be more comfortable doing RDLs if your back bothered you while doing back extensions. If your back was bothering you from that, I would guess that you have weak spinal erectors and/or your form wasn't good.

You could try a hex bar. That will give you a neutral grip with your hands out to your sides. I'm not sure if that would help or hurt. Using hooks might be an option also in your case:
http://prowriststraps.com/inc/sdetail/7512
http://prowriststraps.com/inc/sdetail/18565

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Old 12-24-2008, 08:53 AM   #3
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Thanks for the input.

Since those two styles of dead lift put more emphasis on the back, would I work my back as much while using less weight than with the standard dead lift. The biggest issue that I am having is with holding the weight. Normally, the morning after I will not be able to make a fist because my hands and wrists hurt so bad.

I am looking for different kinds of straps and I will check out some hooks like mentioned above. Is there a strap that is attached to a gauntlet style glove? This way it distributes the load over a wider area instead of only the wrist?
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Old 12-24-2008, 09:18 AM   #4
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Originally Posted by blu_kfs View Post
Thanks for the input.

Since those two styles of dead lift put more emphasis on the back, would I work my back as much while using less weight than with the standard dead lift. The biggest issue that I am having is with holding the weight. Normally, the morning after I will not be able to make a fist because my hands and wrists hurt so bad.

I am looking for different kinds of straps and I will check out some hooks like mentioned above. Is there a strap that is attached to a gauntlet style glove? This way it distributes the load over a wider area instead of only the wrist?
As far as the gauntlet thing goes, I'm not sure. My back gets much less of a workout when I do RDLs compared to a conventional deadlift. I typically do more low intensity work with RDLs though. My advice would be to give it a try.
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Old 12-24-2008, 12:18 PM   #5
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RDL's work more on lower back (and pc in general) endurance. It's not that your back get's less of a workout just a different kind of workout. I have to say that fairly high volume rdl's make my back a lot more tired than regular deads.

Regular deads should not seem to be fucused on the lower back for a properly conditioned and well balanced trainee. That is to say, there should be a good distribution of stress and the lower back should not feel "torched" unless you are a beginner or someone doing high volume deadlifting.

MANY times this feeling of the lower back being well worked out is a false feeling and what your are really feeling are bunched up, tight erectore due to embalance at the hip or lower crossed syndrome, etc.

Just because someone has back pain don't assume it's weak erectors.

Hooks tend to hand the weight off the wrists an make it difficult to actually engage the grips. They are very injurious and I would stay away from them.

Besides getting a grip on your carpal tunnels syndrome (pardon the pun ) you may try some good wrist wraps. Not lifting straps, wraps. Some support for the wrists may help tremendously. Of course I don't know. If you wrap the wrists you want to bring the wrapping all the way to the base of the palm. The kind with thumb loops are best for this.

Thanks very much for the mention of the article, Ross.

Anyway, RDL's are a perfectly acceptable choice to make. But they are done with lower intensity higher volume so you have to change things around appropriately.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 12-24-2008, 10:19 PM   #6
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Thanks for all of the help. I actually found a set of my old "anti-vibration" gloves from work with some huge wrist bands so I will try them on Friday. Hopefully that will help out with the wrists.

I did try the RDLs and was quite comfortable with them. I dropped some weight (compared to the regular dead lift) so that I can get accustomed to them. I will probably stick with these for awhile. Maybe when my back gets stronger and my wrist pain gets in check I will try some other variations.

I didn't ever have any of the back pain from dead lifts, just the back extensions. I guess I just mentioned that in case someone might suggest them. Quite possibly from poor form, maybe work related, I don't know. The pain was intermittent though. It didn't get bad everytime I did them and maybe I was too ignorant to notice the signs while doing them. I am new at this and need to pay more attention to what my body is telling me.
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Old 12-25-2008, 08:34 AM   #7
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couple things...

do you do any forearm stretching and warmups before you workout? you may want to look into stretching your forearms daily...discuss with your doctor though.

on the backextensions.....are you rounding the hell out of your lower back....if so...you might want to try extending at the hips rather than the lower back...that's where your pain could be coming from.

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Old 12-25-2008, 12:32 PM   #8
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I'd try maybe some self-myofascial release on the forearms before the workout. What do you think, Pity? Maybe a tennis ball...
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Old 12-25-2008, 04:28 PM   #9
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I'd try maybe some self-myofascial release on the forearms before the workout. What do you think, Pity? Maybe a tennis ball...
Huh? Not 100% sure what that is. I will definitely check into it. Even when my wrists don't hurt from lifting they get sore a lot from work (welding and steel fab) so I am always looking for ways to help in this area.

I do do a couple of stretches on my wrists daily and I rub the hell out of them with icy hot a couple of times a week. I was seeing a massage therapist, in an attempt to avoid the surgery, and I picked up quite a few tips on loosening my forearms and relieving some of the pain.

I will have to check into my form on the extensions. Looking back on it, I probably got sloppy on the descent and rounded my back. I am sure that the ascent was good though. I will try them again sometime to check.

Thanks for all of the suggestions! Everybody that I know that lifts said that I just need to stop whining about it and just work through it.
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Old 12-25-2008, 05:53 PM   #10
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self myofascial release is sort of like poor man's massage....if you could afford massages every week...i think that's an awesome idea. and use their tips.

but if not grab a tennis ball and just kind of work it around on your forearms, applying pressure gradually. and then start really working it into your forearms muscles. it may hurt....but it may "need" to hurt

in addition doing some wrist circles before you workout may help, to get the sinovial fluid flowing in that joint.

you can use the tennis ball during workout too...between sets...
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