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Alternatives to powercleans or deadlifts

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whatcanisayimste
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2008/05/13 18:02:47 (permalink)

Alternatives to powercleans or deadlifts

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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    Raskolnikov
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    RE: Alternatives to powercleans or deadlifts 2008/05/13 18:08:21 (permalink)
    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
    #2
    StuB
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    RE: Alternatives to powercleans or deadlifts 2008/05/13 19:46:32 (permalink)
    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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    whatcanisayimste
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    RE: Alternatives to powercleans or deadlifts 2008/05/13 20:00:45 (permalink)

    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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    TONY
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    RE: Alternatives to powercleans or deadlifts 2008/05/13 20:14:42 (permalink)
    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?
    post edited by T0NY - 2008/05/13 20:15:34
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    StuB
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    RE: Alternatives to powercleans or deadlifts 2008/05/13 20:18:27 (permalink)
    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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    whatcanisayimste
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    RE: Alternatives to powercleans or deadlifts 2008/05/13 20:38:54 (permalink)
    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
    post edited by whatcanisayimste - 2008/05/13 20:39:04
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