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  • Posted On: 09-29-19, 2:17 pm (EDT) #1

    Replacing the deadlift

    September 29, 2019, 2:17 pm

    Hello

    I'd like to request advice on a matter regarding deadlifts. I've been training for about 3 years now but due to a low back injury early on in my fitness journey I haven't been doing any deadlifting ever since ( about 2 years ). I have been doing Romanian Deadlifts and above the knee rack pulls with minimal back problems. However I've always dreamt of putting deadlifts back on my routine. The problem is my very poor hamstring flexibility( I'm guessing it's the hamstrings since when I get into a deadlift position my back is a bit rounded). I have noticed that elevating the bar e.g putting it in a rack and lifting it from a point a little bit above the floor and not straight from the ground clears the problem as my flexibility isn't making my back round anymore. So essentialy I can do below the knee rack pulls (if we can call them that way) but not normal deadlifts. Obviously the answer would be "work on your flexibility" but since sth like that may take months I wanted to ask if you believe whether it is worth doing these "modified deadlifts" while working on my flexibility or wait until I am ready to perform normal deadlifts. I plan to train for strength on this movement and will be gradually increasing the weight so I would also like to hear your opinion on that as well (whether there is going to be a carry-over to normal deadlifts when I will be finally ready to perform them the right way).

  • Posted On: 10-08-19, 6:47 am (EDT) #2

    Replacing the deadlift

    October 8, 2019, 6:47 am
    Posted by: GeorgeTs

    Hello

    I'd like to request advice on a matter regarding deadlifts. I've been training for about 3 years now but due to a low back injury early on in my fitness journey I haven't been doing any deadlifting ever since ( about 2 years ). I have been doing Romanian Deadlifts and above the knee rack pulls with minimal back problems. However I've always dreamt of putting deadlifts back on my routine. The problem is my very poor hamstring flexibility( I'm guessing it's the hamstrings since when I get into a deadlift position my back is a bit rounded). I have noticed that elevating the bar e.g putting it in a rack and lifting it from a point a little bit above the floor and not straight from the ground clears the problem as my flexibility isn't making my back round anymore. So essentialy I can do below the knee rack pulls (if we can call them that way) but not normal deadlifts. Obviously the answer would be "work on your flexibility" but since sth like that may take months I wanted to ask if you believe whether it is worth doing these "modified deadlifts" while working on my flexibility or wait until I am ready to perform normal deadlifts. I plan to train for strength on this movement and will be gradually increasing the weight so I would also like to hear your opinion on that as well (whether there is going to be a carry-over to normal deadlifts when I will be finally ready to perform them the right way).

    @georgets Yes you can still do the variations while working towards doing coventional deadlifts from the floor again, absolutely. Another option might be to try sumo deadlifts - that will have you a bit closer to the ground anyway so it might help you avoid any rounding of your lower back. But still definitely work on probably both your hamstring and hip flexor flexibility / mobility. Those are probably the two areas that might be causing the issue at the moment.

     

    The carry over with what you're doing now is that you should have pretty good strength from mid-range to lockout!

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