rdl vs conventional dl - JP Fitness Forums

ljk · 08-04-2006, 09:21 PM

I am advised by my chiropractor to avoid deadlifts but romanians are okay. can I substitute?

jvernacchio · 08-05-2006, 02:42 PM

Depends on why your chiro said not to do Deads, did he tell you that because he "thinks" they are bad for you and its his opinion or do you have definite lower back problems that you need to avoid stress to the lower back?

If he is telling you not to do them just because he doesnt like them I would tell you you will be missing one of the most important lifts in weightlifting. The deadlift is just one of those crucial lifts if you want to develop strength and power.

If he is telling you not to do them because you have lower back damage you should do other exercises to develope your trunk(mid section) strenght NROL has alot of great moves to develope that area.

ljk · 08-05-2006, 04:46 PM

It's because i have actual, structural back issues (and damage) that make DLs hazardous for *me*. He likes them, but says they are inappropriate for me. he is huge into weight training and in fact had recommended workouts for me that are very similar to NROL protocol (he'd not seen the book.)
I trust him implicitly as it's due to him that i can lift at all. A year ago I was barely walking up the stairs. I now squat 100.
So back to my question. What can be the DL substitute in these workouts? I just used RDLs so far.

jvernacchio · 08-05-2006, 05:08 PM

Quote:

Originally Posted by ljk

It's because i have actual, structural back issues (and damage) that make DLs hazardous for *me*. He likes them, but says they are inappropriate for me. he is huge into weight training and in fact had recommended workouts for me that are very similar to NROL protocol (he'd not seen the book.)
I trust him implicitly as it's due to him that i can lift at all. A year ago I was barely walking up the stairs. I now squat 100.
So back to my question. What can be the DL substitute in these workouts? I just used RDLs so far.

I feel you on the problem ljk in I broke my back 12 years ago (4th and 5th lumbar) and had to go through 2.5 years of therapy. Take things slow I would suggest working on your trunk exercises with light moderation paying attention to form and keeping a real close eye on how you feel. Push yourself but do it slowly.

I do deadlifts all the time now I started out back in late 98 and could barely lift 40lbs but I worked at strenghting my midsection, hips and lowerback, and legs because I suffered so much atrophy. It took a long time to get to where I am at now but you will get better, strength and conditioning training were and still are my best cure for the problem.

I often pushed myself (sometimes to far) and suffered set backs because I am stubborn (like my mother) and should have listened to my body a bit more. If I had to do it all over again I would have taken a week or two off from lifting every 8 weeks or so as NROL suggests.

Listen to your back! Stiffness and soreness will be your companion/bestfriend but it should be a tolerable one as you strengthen your trunk. Once it gets used to being pushed along and strengthens you will notice it will fade and dissappear.

Some lifts that I find easier on the back are Sumo Deadlift, Good Mornings (use a very light weight at first if any weight at all), Stiff Leg Deadlifts as well. The all still work the trunk well and will help you develope structural strength in your back. Keep running your moves past your Chiro and when you try anything new go with a light weight till you find your happy medium.

ljk · 08-05-2006, 06:41 PM

Broken back

?? Yikes!

I just don't do dl's but yeah, I do have a pretty strong torso from lots of abs and RDLs. I feel the rdls all the way up the erectors in the muscles, in a good way.