Alternative to deadlifts ?

Gaz

Due to a dodgy wrist, Ive hit a limit of 120kg on my deads, I know I can lift heavier but I dont want to risk doing damage to my wrist (had corrective surgery on an old break, never been the same since)

Would I be better of sticking with 120kg deadlifts or doing more squats/rows etc ?

aye

Probably a question your physio could answer better IMO

jayoo

do u feel any discomfort in your wrist while you deadlift?
and how many reps at 120 can u do or is that your 1 rep max?

Vampireskiss

You could try good mornings

Hanley

Vampireskiss wrote: »

You could try good mornings

If his wrist is hurting with DL's I'd say squats and GM's would KILL it.

OP?

Gaz

I can do 3 sets of 8 at 120, I just dont think my wrist could take much more.

Straps perhaps ?

Oh and squats/good mornings are fine.

imported_guy

try power cleans, u'll be using less weight but using pretty much most of your lower back and leg muscles

kevpants

Gaz wrote: »

I can do 3 sets of 8 at 120, I just dont think my wrist could take much more.

Straps perhaps ?

Oh and squats/good mornings are fine.

What do you mean can't take much more? Is it sore?

Transform

also try squats with a chin/dip belt done on a pair of steps. No worries about wrist and are great for learning hip drive also

Remmy

Transform wrote: »

also try squats with a chin/dip belt done on a pair of steps. No worries about wrist and are great for learning hip drive also

Did you try these before?Id be interested as to how they feel compared to squats of the same weight[assuming you could manage to put the same weight on]

Transform

yes i have but you will not be lifting the same weight as your normal squat weight at least i couldn't with the length of chain i had to fit the weights on to.

Feels very much like a trap bar deadlift and you can really sit back into the heels and get plenty of depth.

cardio,shoot me

imported_guy wrote: »

try power cleans, u'll be using less weight but using pretty much most of your lower back and leg muscles

i cant see how these would be great for wrist health tbh

arybvtcw0eolkf

When did you have the surgery OP?.

And how long are you lifting weights?.

Only reason I ask is that you might be a little impatient and overly enthusiastic.

The physio might be the best route to go, esp. if you have a physio who has an understanding of weight training (they're not all created equally as I've found to my cost over the years).

A good physio should be able to give you some rehab to get the wrist going again. But experience has taught me that a lot of problems like this are a combination of a relatively newbie trying to run before they can walk, and someone requiring a little more rehab on an injury.

brianthebard

imported_guy wrote: »

try power cleans, u'll be using less weight but using pretty much most of your lower back and leg muscles

What do you think power cleans are going to do for a damaged wrist? :rolleyes:


OP I second the physio suggestion, if you are worried about your wrist then it hasn't healed fully, see a professional that can continue your rehab and help you improve. /thread.

WHIP IT!

Power Cleans surely have more "wrist-snapping" action involved than most other exercises? I would definitely avoid them if I had a sore wrist.

I would definitely suggest a visit or visits to a physio.

jayoo

http://www.youtube.com/user/joedefranco#p/u/221/g_4trHTIWEc

these are zercher squats, i have tried them a few times with light weight, and felt they fatigued my back very quickly, would save the wrists for the more important stuff

WHIP IT!

I find these very effective with the added bonus that if you're weak on one side you can do extra work on that side to balance it out.

Gaz

Bonnie Helpful Flake wrote: »

When did you have the surgery OP?.

And how long are you lifting weights?.

Only reason I ask is that you might be a little impatient and overly enthusiastic.

The physio might be the best route to go, esp. if you have a physio who has an understanding of weight training (they're not all created equally as I've found to my cost over the years).

A good physio should be able to give you some rehab to get the wrist going again. But experience has taught me that a lot of problems like this are a combination of a relatively newbie trying to run before they can walk, and someone requiring a little more rehab on an injury.

I had my surgery about 3 years ago and have been lifting for about 2 years. Unfortunately physio wont do much , due to the nature of the break its as good as it can get.

I feel good lifting 120 , I suppose my question was more, if lifting 120 gets to comfortable is there much point and would I be better off sticking with squats where I can go progressively heavier ? Or would the DL still serve a purpose ?

Hanley

imported_guy wrote: »

try power cleans, u'll be using less weight but using pretty much most of your lower back and leg muscles

You're kidding right??

Try one of the hardest exercises on the wrist, for a guy who gets a sore wrist from simply deadlifting????

And that's not even mentioning the point that it's pretty much an inferior exercise to deadlifts for the average every day gym goer.

Transform

Hanley wrote: »

You're kidding right??

Try one of the hardest exercises on the wrist, for a guy who gets a sore wrist from simply deadlifting????

And that's not even mentioning the point that it's pretty much an inferior exercise to deadlifts for the average every day gym goer.

exactly

jayoo

how do your wrists fair with the rest of your gym work?

BraziliaNZ

Hey just going to hijack this thread if that's ok.
I used to do regular barbell deadlifts, but no matter how closely I watch my form, the lower left side of my back would get bad pain afterwards so I had to leave it in case I slipped a disc or something.
Anyway last night i tried deadlifts while holding dumbells, 35k and 40k dumbells.
This seemed a lot nicer, easier to keep form etc.
Are these as effective? I think the dbs go up to about 50kg, and I don't really need to be deadlifting much more than 100kg.

Remmy

BraziliaNZ wrote: »

Hey just going to hijack this thread if that's ok.
I used to do regular barbell deadlifts, but no matter how closely I watch my form, the lower left side of my back would get bad pain afterwards so I had to leave it in case I slipped a disc or something.
Anyway last night i tried deadlifts while holding dumbells, 35k and 40k dumbells.
This seemed a lot nicer, easier to keep form etc.
Are these as effective? I think the dbs go up to about 50kg, and I don't really need to be deadlifting much more than 100kg.

i think your best off sticking at it and correcting your form.maybe post up a vid and someone can see if your doing something obvious.

d'Oracle

BraziliaNZ wrote: »

Hey just going to hijack this thread if that's ok.
I used to do regular barbell deadlifts, but no matter how closely I watch my form, the lower left side of my back would get bad pain afterwards so I had to leave it in case I slipped a disc or something.

Does this lower left back pain happen in other activities?
It might be worth going to see an Osteopath or a decent Physio.

BraziliaNZ

no not really any pain from anything else. I squat heavy but my form is bang on. I've had people watch my deadlift form before and it's spot on. I will try the dumbbells for a while, I just wanted to know what y'all thought of it as an exercise.