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Forum » Deadlift Replacement ?
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Thread: Deadlift Replacement ?

post 1612603321 08-04-2020, 07:15 PM
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Deadlift Replacement ?

I cant do any form of heavy deadlifts without pain, no matter how good my form is it doesnt matter. I've been having lower back issues all my life. I just recently hurt my back again from doing squats after not being able to do back squats for over a year because of a previous injury. What we be a good replacement for deadlifts

I was thinking of just doing leg press and lunges and Hyperextensions and lying leg curl for my legs

And also srs answers only I dont want some troll bs
post 1612603651 08-04-2020, 07:18 PM
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Rack pulls
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post 1612603721 08-04-2020, 07:19 PM
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Input would really be appreciated as I feel lost in terms of what to do. I've tried everything for over a year and it my lower back problems never seem to improve. I've gotten MRI's done and gone to physical therapy and a chiropractor and literally nothing works I just dont know what to do anymore
post 1612603811 08-04-2020, 07:20 PM
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Originally Posted By GerbilFarmer⏩
Rack pulls
Tried those as well, couldn't even do 225lbs without intense back pain and my form was perfect. I've tried rdls and that hurt even with 135lbs
post 1612604071 08-04-2020, 07:23 PM
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Originally Posted By steve447⏩
Tried those as well, couldn't even do 225lbs without intense back pain and my form was perfect. I've tried rdls and that hurt even with 135lbs
I was going to suggest rack pulls as well until I read this.

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post 1612604101 08-04-2020, 07:23 PM
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I took advice from this one personal trainer and he said if I was having back pain from deadlifts just do goodmornings instead and that hurt my low back even worse. I dont wanna here that bs of just practice with good form and you'll be fine no I wont I did that for 6 months with light weight and it still hurt
post 1612604151 08-04-2020, 07:24 PM
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I may just have to become a curl brah
post 1612604281 08-04-2020, 07:25 PM
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What is your back issue? Sounds like an underlying problem. Have you tried yoga? srs
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post 1612604291 08-04-2020, 07:25 PM
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Originally Posted By steve447⏩
I took advice from this one personal trainer and he said if I was having back pain from deadlifts just do goodmornings instead and that hurt my low back even worse. I dont wanna here that bs of just practice with good form and you'll be fine no I wont I did that for 6 months with light weight and it still hurt
just proof that personal trainers don’t know $hit. good mornings put more stress on the back than deadlifts
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post 1612604401 08-04-2020, 07:27 PM
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Originally Posted By yokris⏩
What is your back issue? Sounds like an underlying problem. Have you tried yoga? srs
I got diagnosed with a couple bulging discs in my low back and degenerative disc disease over a year ago and no I've never tried yoga but I do a lot of stretching
post 1612604541 08-04-2020, 07:28 PM
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I probably wouldn’t lift weights if my back was that fuked. I’d stick to body weight stuff (a sh!t load of stuff you can do), cardio and light isolations.

What’s the point of lifting weights if your body won’t allow you to do it properly?

Lower body: pistol squats, BW lunges/squats, BSS, BW calves

Upper: sounds like you can lift fine there, if not dips, pushups, chins/pull-ups

Utilize Trx straps.

I get wanting do deadlift or a similar exercise and squat. I train em weekly. But is it really that important?
post 1612604591 08-04-2020, 07:30 PM
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I honestly feel like quitting, I put in so much effort in my low back recovery and nothing I do seems to ever fix it. It's been years of pt and stretching and icing and heating and practicing good form with light weights and literally nothing fixes it
post 1612604851 08-04-2020, 07:32 PM
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Originally Posted By SwagMorris⏩
I probably wouldn’t lift weights if my back was that fuked. I’d stick to body weight stuff (a sh!t load of stuff you can do), cardio and light isolations.

What’s the point of lifting weights if your body won’t allow you to do it properly?

Lower body: pistol squats, BW lunges/squats, BSS, BW calves

Upper: sounds like you can lift fine there, if not dips, pushups, chins/pull-ups

Utilize Trx straps.

I get wanting do deadlift or a similar exercise and squat. I train em weekly. But is it really that important?
I've always listened to the people saying u gotta deadlift and squat, I tried my best to do both but it always hurt no matter how good my form is or how light the weight is. I've tried hack squats to and that put me out a month. I even reinjured my lower back doing barbell calf raises with 95lbs
post 1612605021 08-04-2020, 07:33 PM
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Originally Posted By steve447⏩
I honestly feel like quitting, I put in so much effort in my low back recovery and nothing I do seems to ever fix it. It's been years of pt and stretching and icing and heating and practicing good form with light weights and literally nothing fixes it
I don't know about stretching, but yoga in general improves mobility, albeit may not entirely get rid of the problem, it could relieve some pain. But perhaps researching about people with similar issues and get some ideas of how they "fixed" their issues. If you are at a point of feeling like quitting then there is nothing to lose. I'm not an expert though obv
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post 1612605041 08-04-2020, 07:34 PM
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I've taken so many pain killers and muscle relaxants over the past year and half I hate it
post 1612605131 08-04-2020, 07:35 PM
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post 1612605211 08-04-2020, 07:35 PM
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Originally Posted By yokris⏩
I don't know about stretching, but yoga in general improves mobility, albeit may not entirely get rid of the problem, it could relieve some pain. But perhaps researching about people with similar issues and get some ideas of how they "fixed" their issues. If you are at a point of feeling like quitting then there is nothing to lose. I'm not an expert though obv
Appreciate your input
post 1612605231 08-04-2020, 07:36 PM
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Originally Posted By steve447⏩
I honestly feel like quitting, I put in so much effort in my low back recovery and nothing I do seems to ever fix it. It's been years of pt and stretching and icing and heating and practicing good form with light weights and literally nothing fixes it
Could be another issue. Have you got xrays? Seen physiotherapist or chiro.. I know a lot of people think chiro is bs.. but if something is out of wack it can worsen over time. Try changing your bed. Too hard too soft.. do you do any weighted standing calf raises or squats? When you do are you keeping your stomach tight throughout the motion.. a little weight on the spine can inflame **** and cause sciatica and all kinds of bs..
post 1612605301 08-04-2020, 07:37 PM
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Originally Posted By Silencespeaks⏩
Yeah ofc you have back problems because you train back two days in a row like a dumbass op
U know fuk u, and I've had low back problems for years sloot and when I was training back 2 days in a row it was with light ass weight as I cant go heavy anymore without feeling like my back is going to snap in half
post 1612605491 08-04-2020, 07:38 PM
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Originally Posted By bea5twood⏩
Could be another issue. Have you got xrays? Seen physiotherapist or chiro.. I know a lot of people think chiro is bs.. but if something is out of wack it can worsen over time. Try changing your bed. Too hard too soft.. do you do any weighted standing calf raises or squats? When you do are you keeping your stomach tight throughout the motion.. a little weight on the spine can inflame **** and cause sciatica and all kinds of bs..
I've gotten more x rays done in the past 2 years than I can count, and i just got a new bed a couple weeks ago but I doubt that will change anything. I slept on my hardwood floor for months hoping that it would help my low back problems but it didnt do anything. I do calf raises but it's all seated now and I'm done with squats, I've put in so much fuking time and effort into trying to be able to squat heavy weight without pain and it always causes pain so I'm done f that. Only thing that doesnt seem to hurt that much is lighter lying leg presses
post 1612605541 08-04-2020, 07:39 PM
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Try learning how to brace properly srs
post 1612605761 08-04-2020, 07:41 PM
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Originally Posted By grey27⏩
Try learning how to brace properly srs
I've tried different breathing and bracing techniques didnt help
post 1612605841 08-04-2020, 07:43 PM
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I went to a orthopedic doctor and he told me to stop lifting heavy or at all cuz I good risk being in a wheelchair later in life. Lol I'm only 20 but I have the back problems of a guy who's 80
post 1612606061 08-04-2020, 07:45 PM
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Originally Posted By steve447⏩
I honestly feel like quitting, I put in so much effort in my low back recovery and nothing I do seems to ever fix it. It's been years of pt and stretching and icing and heating and practicing good form with light weights and literally nothing fixes it


Nothing can replace deadlifts IMO. Closest substitutes would be good mornings, RDLs, SLDLs
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post 1612606121 08-04-2020, 07:45 PM
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All i hear is excuses and whining. Pretty sure this is a lowkey hate deadlift thread.
post 1612606151 08-04-2020, 07:45 PM
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Originally Posted By Ironface⏩


Nothing can replace deadlifts IMO. Closest substitutes would be good mornings, RDLs, SLDLs
I've tried every single deadlift type u can think of and it all hurts even with light weight
post 1612606231 08-04-2020, 07:46 PM
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Originally Posted By steve447⏩
I honestly feel like quitting, I put in so much effort in my low back recovery and nothing I do seems to ever fix it. It's been years of pt and stretching and icing and heating and practicing good form with light weights and literally nothing fixes it
no you fuking didn't, you loaded up 225 to warm up with on your first day back squatting

you literally lift like a retard and deserve to be injured if you can't chill the fuk out
post 1612606501 08-04-2020, 07:49 PM
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Originally Posted By steve447⏩
I've gotten more x rays done in the past 2 years than I can count, and i just got a new bed a couple weeks ago but I doubt that will change anything. I slept on my hardwood floor for months hoping that it would help my low back problems but it didnt do anything
Switching beds can take a while to get used to.. you need to figure out what is triggering your back problem. Its most likely as i said you are putting pressure on your spine with some other exercise. Try eliminating each exercise from your workout for 2 weeks. See if it is 100% the deadlifts causing it. If it is the deadlifts go lighter and higher reps and focus on proper form, breathing, core support.. no need to lift heavy pretty sure you only need 30% 1 rep max till failure to achieve hypertrophy. So theres no reason to stack heavy weight on if you have an injury.

Some core exercises might help you also.
post 1612606531 08-04-2020, 07:49 PM
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Originally Posted By grey27⏩
All i hear is excuses and whining. Pretty sure this is a lowkey hate deadlift thread.
Whining dude really go fuk off, do u know what it's like to not be able to walk for a week and everyday is a struggle to get out of bed or even put on your shoes. Ive taken more fuking drugs for this pain than u could even imagine. I've spent so much money in trying to get fixed and nothing fuking helps so fuk u Fuk u and this isn't a deadlift hating thread I love deads but I just physically cannot do them. It doesnt fuking matter how perfect my form is or how light the weight is I still have low back pain.
post 1612606571 08-04-2020, 07:50 PM
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Originally Posted By amikaelmorris⏩
no you fuking didn't, you loaded up 225 to warm up with on your first day back squatting

you literally lift like a retard and deserve to be injured if you can't chill the fuk out
No I didnt I started with the bar and worked my way back up
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