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Alternatives to powercleans or deadlifts - May 13 2008 18:02:47
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whatcanisayimste
Posts: 27
Joined: Jun. 14 2007
From: manchester - england
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this is me and my friends current routine
DAY 1 � PULL
Deadlifts or Power Cleans
Dumbbell Rows,
Barbell Curls,
DAY 2 � PUSH
Flat Barbell Press
Dumbbell Shoulder Presses
Close Grip Bench Press
DAY 3 � LEGS
Back Squats
Dumbbell Stiff Leg Deadlifts
Weighted Crunches
however my friend has a weak back and is struggling with deadlifts powercleans and is looking for an alternative which is less likley to agrivate past back injurys
cheers
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RE: Alternatives to powercleans or deadlifts - May 13 2008 18:08:22
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Raskolnikov
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Maybe sumo deadlifts? I do these, they're a lot more leg-dominant so the back is doing less work throughout the movement
Having said that, he doesn't *have* to do them at all. They're good exercises, but not indispensible
If he wants to take them out altogether, I'd replace them with some pull ups and / or hyperextensions
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RE: Alternatives to powercleans or deadlifts - May 13 2008 19:46:33
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StuB
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From: Pompey, UK
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You're doing squats followed immediately by stiff-legs. Drop the stiff-legs, you're getting plenty of posterior stimulation from the deadlifts/power-cleans, so see how you get on by dropping the stiff-legs. Also check his form carefully on the deads/cleans and squats to be sure it's not bad form that is aggravating his back.
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RE: Alternatives to powercleans or deadlifts - May 13 2008 20:00:46
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whatcanisayimste
Posts: 27
Joined: Jun. 14 2007
From: manchester - england
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quote:
ORIGINAL: StuB
You're doing squats followed immediately by stiff-legs. Drop the stiff-legs, you're getting plenty of posterior stimulation from the deadlifts/power-cleans, so see how you get on by dropping the stiff-legs. Also check his form carefully on the deads/cleans and squats to be sure it's not bad form that is aggravating his back.
well i got the stiff legs after squat's from frankies push pull legs,
yea ill leave it out,
dooes everyone use a power rack for the squats?
its not a problem at the moment, but when im squatting alot of weight i can imagine
a powerrack would be better than a spotter
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RE: Alternatives to powercleans or deadlifts - May 13 2008 20:14:42
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T0NY
Posts: 6814
Joined: Feb. 8 2005
From: Bonny Scotland
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Don't you drop them just because your mate doesn't want to do them.
If your mates got a weak back then what better way of strengthening it than deadlifts or powercleans?
< Message edited by T0NY -- May 13 2008 20:15:34 >
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RE: Alternatives to powercleans or deadlifts - May 13 2008 20:18:28
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StuB
Posts: 161
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From: Pompey, UK
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I use a power rack but that's because I train at home on my own. If you have easy access to a power rack and you'd feel more confident using it then by all means do so, you can still use your spotter to help you up if doing forced reps or whatever.
Really it comes down to how much you trust your spotter to get you out of trouble if need be, in a rack you don't have to worry about it, just lower yourself down to the pins and climb out.
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RE: Alternatives to powercleans or deadlifts - May 13 2008 20:38:54
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whatcanisayimste
Posts: 27
Joined: Jun. 14 2007
From: manchester - england
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i dont have a power rack, and my spotter is the guy with the bad back
im sure ill be oki tho
cheers again people
< Message edited by whatcanisayimste -- May 13 2008 20:39:04 >
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