| The New Rules of Lifting - The Original Based on the original book by Lou Schuler with workout programs by Alwyn Cosgrove |
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05-31-2008, 08:13 PM
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#1 (permalink)
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Senior Member
Join Date: Oct 2006
Posts: 162
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Romanian Deadlift Substitute!
I'm in Fat-Loss I and workout B is just around the corner for me! I need a substitute for some Romanian Deadlift's! And I've decided that I'm going to replace the Deadlift's with RDL's.
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05-31-2008, 09:10 PM
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#2 (permalink)
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Seņor Member
Join Date: Dec 2005
Location: Milwaukee, WI
Posts: 7,512
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I'm not following 100%.
You need a substitute for the RDLs for whatever reason (usually I assume it's medical condition).
You're going replace DLs with RDLs, so obviously, you can do RDLs.
So, why are you doing all this?
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Renovating the House of Cyn
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06-01-2008, 01:27 AM
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#3 (permalink)
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dividing by zero
Join Date: Nov 2006
Location: Orange Cty, CA
Posts: 3,791
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FL1B calls for DL in the 1st superset and then RDL in the thrird superset. So I guess the question is if he subs RDL for DL at the start, what to do for the RDLs later.
It might be helpful to know why you are avoiding the DL in the first place.
Similar movements that come to mind: pull throughs, reverse hypers, DB/KB swings
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06-01-2008, 04:31 AM
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#4 (permalink)
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Senior Member
Join Date: Oct 2006
Posts: 162
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I'm sorry, by RDL's I mean "Rack Deadlifts"! Not Romanian Deadlifts!
I just need a replacement for Romanian because I don't think my back can handle them right now. Nor can it handle regular DL's either at this point!
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06-01-2008, 04:34 AM
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#5 (permalink)
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Butterfly Viking General
Join Date: Jan 2006
Location: Norway
Posts: 1,656
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is your back weak, or is it injured? because if it is weak just start with a light weight and build strength.
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06-01-2008, 05:50 AM
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#6 (permalink)
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Completed 1 Year NROL
Join Date: Sep 2007
Location: North Carolina
Posts: 26
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I agree - do the Romanians even if you have to use little to no weight. You'll need to have the strength to maintain a neutral spine in that bent-over position, or your will find that you won't be able to do bent-over rows safely.
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My NROL training log: The Eternal Beginner
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06-02-2008, 11:42 AM
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#7 (permalink)
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Senior Member
Join Date: Oct 2006
Posts: 162
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Quote:
Originally Posted by karky
is your back weak, or is it injured? because if it is weak just start with a light weight and build strength.
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It's weak, but I just can't justify doing Romanian Deadlifts at this time with my back in the shape that it's in. Even with light weights. I tried Deadlifts with light weight's too (95lbs) and that didn't work out well either.
I just need something to replace them. |
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06-03-2008, 11:25 AM
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#8 (permalink)
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Link-Zilla
Join Date: Jun 2006
Location: Alabama
Posts: 5,367
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cable flat-back pull-throughs
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Lisa Holladay, CSCS
Exercise and nutrition play equal roles, and the motivation and discipline to stay consistent are really the glue that holds a program together.
--Alan Aragon
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06-03-2008, 11:21 PM
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#9 (permalink)
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Member
Join Date: Mar 2008
Posts: 40
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I have had a few lower back problems in the past too and I was also pretty nervous about doing Romanian Deadlifts in FL1. I decided that I would start out doing them with very light weights that I could easily cope with and build up very slowly. I did that and it worked out pretty well - I gradually increased the weight and my back is now much stronger and I haven't had any back problems at all.
I think the problem is that if your back is really bad then any lower back exercise is going to stress it - I guess the question you should ask is not so much 'what can I do instead of Romanian Deadlifts?', but 'should I be doing any lower back exercises at all?' If the answer to that second question is 'yes', then Romanian Deadlifts are as good a choice as any and no more dangerous than any other - particularly if done with light weights.
Just an opinion of course - your milage may vary.
Dave
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06-04-2008, 12:15 AM
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#10 (permalink)
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Payload Specialist
Join Date: Jul 2004
Location: Rancho Santa Margarita, California
Posts: 16,501
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You may need to start off with some static strength exercises for the back (planks, static back extensions, etc.) and/or use on legged versions of the exercises. One legged will use less weight and stress the back less. Single leg RDLs, single leg DLs, etc.
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