Visit 1 Rep Max Clothing - Heavy duty, high quality and stylish gym wear for the hard training athlete. Clothing designed with bodybuilders and weightlifters in mind!

Single arm deads for old man

Author
Fruity
Pro-Member
  • Total Posts : 1104
  • Reward points: 9356
  • Joined: 2004/11/29 21:00:48
  • Location: Derby
  • Status: offline
2009/07/13 16:33:04 (permalink)

Single arm deads for old man

Ok I'm 38 but am picking up injuries every other month (rotator cuff has stopped me pressing for months now).
 
Anyway my deadlift is about 140kgs, form is Ok but any extra weight and I'm walking crooked for a week but I don't want to drop them completely.
 
Can I do single arm DB deads with say 50kgs, similar work on arm, shoulders etc. bit more work on the core but easier on the lower back.  Any validity in this at all?
#1

9 Replies Related Threads

    stephen77
    Pro-Member
    • Total Posts : 4062
    • Reward points: 9035
    • Joined: 2005/07/28 01:14:05
    • Status: offline
    Re:Single arm deads for old man 2009/07/13 19:26:20 (permalink)
    Is that 2*50kg dumbells?

    Could trap bar deadlift as your arms are more to the side of you which is a similar motion to dumbell deads.
    #2
    Fruity
    Pro-Member
    • Total Posts : 1104
    • Reward points: 9356
    • Joined: 2004/11/29 21:00:48
    • Location: Derby
    • Status: offline
    Re:Single arm deads for old man 2009/07/13 21:48:11 (permalink)
    No mate, I was thinking of just a single DB positioned between my feet and do like 8 reps an arm.
     
    I've seen on youtube people lifting heavy deads with one are with a BB but this is not what I am after.  I want most of the benefits of deadlifts but with less stress one my lower back.
     
    Maybe I just have to drop the weight right back (not a nice prospect) or find an alternate movement, ideas welcome.
    #3
    Dave284
    Pro-Member
    • Total Posts : 3358
    • Reward points: 3253
    • Joined: 2007/12/18 19:02:30
    • Status: offline
    Re:Single arm deads for old man 2009/07/14 12:23:42 (permalink)
    Using a DB wont put significantly less pressure on your lower backs since you ll have to keep yourself upright.
     
    At 38 there is absolutely no reason why you shouldnt be able to deadlift. Id look at your form and try to work in cycles. Some work on flexibility/mobility might help you to keep a better starting position. Also strengthening your hamstrings will stop your hips from shooting up, which places extra pressure on your back.
     
    In a month you could work up to 110, 120, 130, 140kg for reps. Next month 112.5, 122.5, 132.5, 142.5 etc etc.
     
    Equally you could try deadlifting once every 10 days/2weeks.
     
     
    #4
    Dave284
    Pro-Member
    • Total Posts : 3358
    • Reward points: 3253
    • Joined: 2007/12/18 19:02:30
    • Status: offline
    Re:Single arm deads for old man 2009/07/14 12:28:30 (permalink)
    On a similar note, sort your shoulder out. Dont put up with it hurting, do something about it. Read up on shoulder injuries, chances are it may not even be your rotator cuff.
     
    Read and do:
    http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/shoulder_savers_part_i
     
     
    http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/shoulder_savers_part_ii%3bjsessionid=5023F3D6888438E6485A3CBF53B320FA.hydra
     
     
    My shoulder hurt everyday for 3 years, surgeon said hed operate on it and through a sensible training I eventually seem to have sorted it out without an op. I put up with the pain for 2.5yrs first tho, not worth it.
    #5
    stephen77
    Pro-Member
    • Total Posts : 4062
    • Reward points: 9035
    • Joined: 2005/07/28 01:14:05
    • Status: offline
    Re:Single arm deads for old man 2009/07/14 15:33:29 (permalink)
    you could try other exercise
    eg cleans, good mornings, straight legged deads
    and squats.
    A combo of the above may not be as bad on your back while stiff getting big compounds in.

    Or try dave options on best way to dead.
    #6
    Fruity
    Pro-Member
    • Total Posts : 1104
    • Reward points: 9356
    • Joined: 2004/11/29 21:00:48
    • Location: Derby
    • Status: offline
    Re:Single arm deads for old man 2009/07/14 21:41:15 (permalink)
    Top replies chaps.  Deads once every ten days sounds like it might suit me, drop a few kgs and really try to sort my form.
     
    I'll read those links now cheers Dave this shoulder thing is so annoying.  I'm working around it atm which has had the benefit of me trying some good new movements but isolations are losing effectiveness and I want to get back to the compound exercises.
     
    Thanks   
    #7
    blanka
    Senior Member
    • Total Posts : 206
    • Reward points: 2161
    • Joined: 2008/08/22 14:37:42
    • Status: offline
    Re:Single arm deads for old man 2009/07/16 17:43:50 (permalink)
    why not try sumo deads? i thought they were meant to place less pressure on your lower back?

    or one leg stiff-deads [think you can find an e.g. on t-nation] - i do these and although they may not hit your upper body nearly as much my hams get a good seeing too

    hope that helps
    #8
    Hopefully
    New Member
    • Total Posts : 79
    • Reward points: 1016
    • Joined: 2009/03/22 04:56:15
    • Status: offline
    Re:Single arm deads for old man 2009/07/17 22:20:09 (permalink)
    Doing deads once every 10days will give you some serious doms for a few days each time you do them.  Prehaps heavy deads once every 10days and then some lighter high reps in between this 10day period,
     what do the rest of ye guys think??
    #9
    Fruity
    Pro-Member
    • Total Posts : 1104
    • Reward points: 9356
    • Joined: 2004/11/29 21:00:48
    • Location: Derby
    • Status: offline
    Re:Single arm deads for old man 2009/07/17 22:29:57 (permalink)
    Thanks again.  Everything seems back about where it should be (back not shoulder, moan,moan,moan) and its deadlift day tomorrow so I'll just go light and see how it feels.  I look into those variations as well.
    #10
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited. (posting guidelines | privacy | advertise | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5