need to substitute for deadlifts

[110%]

ever since i started doing deadlifts around 6-8 months ago ( i cant really remember) i have been doing them once a week, at the beginning of back day, with low reps around 8 and under, usually around 5. anyways i have learned i shouldnt be doing this and am considering taking like an 8 week layoff from deadlifts (do u think i should do this or do them every other week with low reps working up to 1 rep single). anyways i am trying to decide waht to do instead of them, do u think good mornings followed with weighted hyperextensions would be good, the goodmornings around the 5 reps range and hyperextensions around 10-12 rep range?

 

[jimmydean]

Definitely do the goodmornings instead of deads. We don't pull but once every two months at most. We use goodmornings, reverse hypers and low box squats instead. Then test the dead to see where your weak link is. Sometimes we do rack lockouts on the lowest pin. If you're training for ultimate strength or a contest, work up to a heavy single/triple. On the hyper extensions, I would keep the reps high.

 

[ZZuluZ]

Deadlift Variations or Partials.

GMs

Box Squats

-Zulu

 

[110%]

ok, im a bodybuilder but also want to work on strength so sorry for this newbie question haha, what are rack pulls, just setting the pin at diff places in the power rack so you can use diff amounts of weights to work certain parts of the dl?

 

[ZZuluZ]

Yes. They are partial DL's.

-Zulu

 

[b fold the truth]

jimmydean is correct...but you MUST do all of those exercises to elevate your deadlift. You must hit it from all angles in order for your pull to increase.

You could try dimel deads too.

It might also help your back to do a few very light sets of standing pull down abs before you do your deads. It does me.

B True

 

[sysopt]

real hack squats, and if you're bodybuilding, they work the quads better than deadlifts. Give em a try.

http://exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

 

[110%]

ok if i want to incorportae some partial deadlifts, how should i go about switching it up on where i set the pin each time i do these (maybe once a week i will work on dl), also what do u guys think about reps working up to a single?

 

[Gotmilk?]

I was too doing heavy deads and squats every week til I started reading some of the post on this board. Would power cleans be a good alternative or should I continue to do hyperextensions on back day.

 

[jimmydean]

Power cleans would be a good movement to throw in the mix. Reverse hyper would be better if you can. Goodmornings are great for lower back strength.

 

[sguthrie]

I deadlift 5 days a week, and see no reason to lay off. If you feel you need to, try power cleans and partial deads.