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Old Forum Alternatives to the dead lifting exercise?

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For many people getting checked out by a professional is not an option, usually for monetary reasons. If I was you and I was sure that my back pain was not caused by damage to my spine then I would follow the advice of Charles Staley. Read as many of his articles on his knee rehab as possible and try to apply the principles to your back pain. I would summarise the principles as:

1. Avoid pain, If it hurts just don't do it.

2. Do whatever you can do without pain. So for your legs you might find deadlifts are out but you can do bulgarian split squats, or bodyweight squats or the rehab progressions from CC or One leg deadlifts... etc, etc.

3. Respect your body. This means that you have to go slowly, don't try to rush by adding weight or reps or sets too fast and remember that your back is the part of your body that takes longest to recover if you need to wait longer than usual to train again then do.

4. Check your form. Get a professional to help you, use the High tension techniques keep practising until your form is perfect and instinctive. (make sure that you keep in mind that you are avoiding pain)

5. Persevere, don't give  up, with time and effort you should be able to work around any injury to get a great workout for every part of your body. Charles Staley had multiple knee surgery's but was still able to compete in power lifting after rehabilitating himself .

6. Keep in mind that the person who would be able to help you the most is the doctor, these points are just ideas from athletes who I admire. Like Charles Staley and Dave draper. (another book with a good chapter on rehabilitation)
 
I agree with You Daniel. Here in Poland, the health institution is a little tragedy. We have general doctors, who are trying health everything, no specialization. The doctors don't wanna direct people to specialists, cause they need to pay for that from their own money. A long and complicated story, not worth to telling this, right now.

Of course we have a good doctors, but i will need to pay them half of my money, it is impossible for this moment, for me.

I quote Naked Warrior 'Do whatever you can, with whatever you have'! It is so powerful strategy. Year ago, i injured my neck spine. I couldn't move with my head. My range of motion was simply zero. Day after day i made a little neck moves from Super joints, then after few weeks later i added Resilient neck drills, and now i am doing neck drills from Tim and Geuff video. It tremendous how that simple drills healed my neck, and i have my mobility full now.

If you have access to great doctor, it is fantastic. But here in my country finding good doctor is like finding water in middle of Sahara ;)
 
daniel your idea that people can't get checked by a professional because of money reasons is silly.  to work with a an excellent physical therapist and/or trainer you may pay $300 an hour.  so for $600 you can get evaluated see where your problems are, get some manual therapy (or even got referred to a doctor sooner is you have an even more serious problem), and get a quick lesson and introduction to lifting heavy things that can set a person up for a life time of better health.  $600 versus  how much does it cost to live with back pain your whole life or nerve pain shooting down your leg what is it gonna cost when someone is so weak they trip and break a thin bone and cant get up or what about someone who has a heart attack cause they a hamstring injury and stopped jogging cause their butt muscles are too weak? what is that gonna cost?
 
daniel, it is not "silly" and it is reality for many people. It is very insulting to those who do not have financial resources for the most well off to assume others are in the same position.

Do not despise the poor...we outnumber you and history has shown that when pressed, revolutions can be ugly to the advantaged.

For those in debt, working many hours (or, not getting enough hours) just to get by, $300 an hour is  laughably impossible.

Also, people live all over the world here and the use of the forum is free.

 
 
herr i guess i am insulting myself and i despise myself then? for the last two years i didnt have enough money to buy furniture so i slept on an air mattress on the ground and lived on debt?? people either pay now for their health or they pay later on there is no way around it.

also that is a funny historical threat you bring up, yes the poor outnumber the rich, and the weak outnumber the strong, that is awesome.  in bolivia the poor are constantly taking from the rich, there are laws so people cant fire workers, workers get minimum wages, expensive health benefits maternal leave, businessmen constantly have there work taken from them to be redistributed to the poor people. and now, no one wants to invest in bolivia! the country has stagnant growth for decades now.  so who is really hurting who here?

here is a story for you recent bolivian current events.  the government recently nationalized the largest manufacturer of concrete and did not compensate the owner of this business the 9 million dollars he was owed.  this man sued in the courts and a judge decided the government had to pay him and now the government is going to pay him over 40 million dollars.  whats the moral of that story?
 
daniel, I am only discussing what is being discuss on this forum. You have no idea about the personal financial situations of others on this forum, and it is insulting to say others are "silly" unless you have very good information on the whole situation.

The political and economic situation in Bolivia, or any country, has nothing to do with individual personal situations of anybody.

 
 
Nick,

Several years ago I had a terrible injury.  I wasn't able to get it fully diagnosed as it would've required an MRI and I was in a situation  similar to yours.  I had some type of severe tear in my R trap or lat.  However I was able to find an amazing PT and work out a payment arrangement with him.  He has since become a close friend and mentor as I keep expanding upon my knowledge of the human body and strength training.

The hardest part was asking for help, once I got through that ego barrier the rest took care of itself.  You said you attained a difficult degree, perhaps you can barter your knowledge in that area for PT treatment.  If I was in your situation I would start contacting local PT's (preferably SFMA) and explaining your situation.  Someone will help you.
 
I thought I'd ask here instead of starting a new thread.

The other day someone suggested easy strength program vs gtg for a more formal training protocol. I was looking at the exercise selection, and I'm curious as to if there is a bodyweight alternative to the deadlift? I've researched alternatives and have come up with back bridges and back/front levers. Anyone else with tips? I'm trying to keep it all bodyweight.
 
Hello Robert Burtchell,

I have seen the same comparisons as you and quite frankly don't understand them. To me there are almost no similarities between a deadlift and a bridge. In my opinion, no, there are no alternatives if we by alternatives mean how the deadlift affects the body. You can of course train the same muscles with your bodyweight only but it would be a very different approach.

My suggestions would be to either a) just add the deadlift, or b) consider that bodyweight-only training is different and find the approach that works the best for you instead of thinking too much about the deadlift.

Good luck.
 
How about weighted one legged squats? Those are supposed to be good alternative to the Dead lift. One legged Dead lifts slowly and for reps will stretch and strengthen the dead lifting muscles. And Dragon flags are also supposed to work the “Deadlift muscles” and are a good prerequisite for the front and back lever variations. Otherwise there is really no alternative to lifting heavy things off the ground.

If you would like to apply “one mind any weapon to the problem” (if not then why bodyweight?) then you could look for heavy things that you can pick up, everything from people to trees can be used but make sure that you use proper hip mechanics. If you cant find anything heavy enough to test your strength then try turning it into a loaded carry, i.e Pick up person/cinder block/tree and walk as far as possible. Combine that in a curcuit with slow controlled one legged Dead lifts (10-15 reps) and some uphill sprints and your lower back and hamstrings will feel it in the morning.
 
Awesome, thank you all for the advice and exercise tips!

The reason I'm looking for bodyweight alternatives is I workout at a college gym that shuts down when school is out or during finals. After the last shut down I really got into bodyweight and calisthenics training and fell in love with it. After reading a few articles, Christopher sommer's book, the gymnastic body, and Pavel's, the naked warrior, I pretty much gave up the gym and bought some rings.
 
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