Q: Deadlifts feel risky. What can I do instead?
I am frank that I like the rod pull. There can be no better way in my book to build and test strength than this single move.
And yet, I will be the first to say that no exercise, including traction, is mandatory for any particular athlete (of course, the exception is athletes with competitive strength).
In fact, to be honest, despite its advantages, traction is not the best exercise for any muscle group. There are much better options for developing quadrangles, buttocks, hamstrings and backs.
But when someone says that it seems “risky," I can safely assume that he feels unsafe on only one of these muscle groups: his back. And although this may be due to technical errors, perhaps you just do not have a good structure for traction. For example, you may have a long torso and short arms, or it may be that you have had previous lower back injuries that make craving painful or thinning out dangerous.
If so, traction lock is a safer alternative. Traction performed on the interceptor provides a more upright torso and therefore less risk for the lumbar spine. And despite what barbell purists tell you, a bar of traps can definitely help you build strength and muscle along with a straight bar.
If you don’t have access to the trap bar or if you have already tried it unsuccessfully, I would continue to explore the reasons why you seem to be unable to drag in relative comfort. After all, it is helpful to be able to lift weights from the floor in everyday life. But for now, I would just use other movements to train the corresponding muscles:
- Train your hamstrings with curls
- Exercise your buttocks with thigh shocks
- Train your fours with different types of squats and lunges
- Train your back with rows and lowerings
- Train your entire back chain with back extension
Train people with sufficient intensity for some time, and you will not lose traction. In fact, you can come back stronger.
On the other hand, you can also study the change in the frequency and intensity with which you train traction.
For example, in my Bodybuilding.com BodyFit Elite Total-Body Strong program, you offer a one-week traction variation with a moderate range of repetitions – usually at least a set of 10, which is a great place to do most of your exercises. work, as I wrote in the article "Is the game of a young man hard?" Then, at the end of the week, you will perform other back chain movements, such as back extension or RDL dumbbells.
Nothing is necessary
If this answer sounds familiar, it may be because in the past I have given similar arguments with regard to both the bench and the squat. None of these exercises are absolutely mandatory! However, also do not rush to part with a whole class of exercises when he does not “click” right away. Perhaps you just need to devote more time to this or find a version that suits your body.
So continue to work on it, but for now, continue to work on all other movements that seem safe and effective for the place where you are right now.