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Old 05-07-2010, 06:53 PM   #1
Kevin Shaughnessy
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Default Need an exercise to replace deadlifts

I'm dropping deadlifts from my routine as its probably not a good idea for me to be doing them right now back health wise. I already do power cleans and plan to add power snatches to my routine, but need a slow lift for my back. The thing is though, I'm absolutely bored of pull ups, and arent interested in rows.

Any suggestions?

Thanks.
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Old 05-07-2010, 06:59 PM   #2
Steven Low
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Reverse hyperextensions
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Old 05-07-2010, 07:05 PM   #3
Kevin Shaughnessy
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Reverse hyperextensions
I actually already do reverse hyperextensions, but considered them more of a lower back excercise and am looking for a pulling exercise. I wonder if there is anything other then pull ups or row variations? What else could there be...

I've actually come up with a routine that looks like it might be fun and get my strong, so rather then make a new thread, I'll post it here and ask for a critique or thoughs on how it could be better organized. Thanks.

Monday

Squat 3x5
Press/Bench 3x5
Power Clean 5x3
Power Snatches 5x3
Reverse Hyperextension 3x10
Weighted Plank 2x1:00

Wednesday

Squat 3x5
Bench/Press 3x5
Power snatch 5x3
Power Clean 5x3
Weighted pull up 3x5

Friday

Squat 3x5
Press/Bench 3x5
Power snatch 5x3
Power Clean 5x3
Reverse Hyperextensions 3x10
Weighted plank 2x1:00

I would be increasing the lifts in a linear manner. Is that feasible working the olympic lifts 3 times a week?
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Old 05-07-2010, 07:15 PM   #4
Derek Weaver
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Quote:
Originally Posted by Kevin Shaughnessy View Post
I'm dropping deadlifts from my routine as its probably not a good idea for me to be doing them right now back health wise. I already do power cleans and plan to add power snatches to my routine, but need a slow lift for my back. The thing is though, I'm absolutely bored of pull ups, and arent interested in rows.

Any suggestions?

Thanks.
A) there is no substitute for deadlifts.
B) What else are you going to do other than pull ups and rows? They serve different purposes by the way
C) How is a power clean better or at least acceptable when a deadlift isn't?

I'm actually not trying to come off as a jerk, even though the above points certainly read like it. I'm just a little confused. There is only so much that can be done to work the back.
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Old 05-07-2010, 08:18 PM   #5
Kevin Shaughnessy
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Originally Posted by Derek Weaver View Post
A) there is no substitute for deadlifts.
B) What else are you going to do other than pull ups and rows? They serve different purposes by the way
C) How is a power clean better or at least acceptable when a deadlift isn't?

I'm actually not trying to come off as a jerk, even though the above points certainly read like it. I'm just a little confused. There is only so much that can be done to work the back.
Your right, theres only so much. I guess this post was just a vain hope for something fresh. And for C, deadlifts are a much larger load on the spine.
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Old 05-07-2010, 08:30 PM   #6
Dave Van Skike
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Quote:
Originally Posted by Kevin Shaughnessy View Post
I'm dropping deadlifts from my routine as its probably not a good idea for me to be doing them right now back health wise. I already do power cleans and plan to add power snatches to my routine, but need a slow lift for my back. The thing is though, I'm absolutely bored of pull ups, and arent interested in rows.

Any suggestions?

Thanks.
powercleans are not deadlifts...they are not even trap bar deadlifts. they aren't even RDLs...my god man...in the word of Jean Paul Sigmarsson

"There is no point in being alive if you cannot do the deadlift"

You're in deep trouble ...deep deep trouble if this is not crystal clear.
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Old 05-07-2010, 09:54 PM   #7
Derek Weaver
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Originally Posted by Kevin Shaughnessy View Post
Your right, theres only so much. I guess this post was just a vain hope for something fresh. And for C, deadlifts are a much larger load on the spine.
What's the matter with your spine? Back Squats also very likely to cause back screwed upped-ness (my term) if you've got issues.
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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
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Old 05-08-2010, 03:56 AM   #8
Blair Lowe
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Front and Back Levers.

I will as well back the argument that the BS are just as likely to aggravate your back as DL, if not more. BTDT.
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Old 05-08-2010, 10:11 AM   #9
Kevin Shaughnessy
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I think back squats will be fine.

Now, if anyone could please take a look at my routine and tell me what they think? What I'm wondering the most about is if I can treat olympic lifts the same as I would a slow lift and progress by say 2.5# per workout until I cant do that anymore, reset, then work back up again?
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Old 05-08-2010, 10:42 AM   #10
Chris Butler
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New here but I've been training for over 30yrs.

IMO - I have always preferred to do high skill moves (Oly lifts) first in my training day and in my program.
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