If you have no problem doing the deadlift and love it, but maybe want some variety, check out this video for 7 variations of the deadlift kzread.info/dash/bejne/pqWEyrCNmajYk6g.html

@user-sm7kq3fu3o

2 ай бұрын

quick tip for the louie simmons reverse back extension. you can also use some prone hamstring curl machine benches just put the foot pad rolls out of the way at the bottom. the drop angle of the prone bench pad is perfect for this exercise unloaded for rehab as it has that drop down angle

5:26 “..because, you’ve got no chance” is crazy work

1. Hip thrust 2. Kettlebell swing 3. Hyperextension machine/bench 4. Single leg Romanian deadlift 5. Superman - swimming - bird-dog

@lieuciferlieucifer-ht8ju

2 ай бұрын

And Nordics

@aquamarine99911

2 ай бұрын

Why didn't he suggest double leg RDLs?

@sammorrissey9094

2 ай бұрын

​@@aquamarine99911A lot of issues are caused by weak stabilising muscles and these use a lot less weight

@pogonyutomierda

2 ай бұрын

​@@aquamarine99911because you want to avoid lowerback injuries

I can vouch for 3. Hyperextensions. Sorted out my lumbar pain. Also do sidebends as well using this machine. Great video.

Reverse hypers saved me from sciatic pain. And it didn't take much. Even if i couldn't make it to the gym, i just did them on my bed like you showed on the benches and Swiss ball. 10 a day.

@ashleywilliams7102

2 ай бұрын

Really? I’m going to give this a try. Sciatica has me in a chokehold right now.

@dbradley2497

Ай бұрын

I recently had bad sciatica in one leg out of nowhere... it's not like I hurt my back. I was sick so I was laying around the whole time before this. So I tried to figure out what changed... I noticed my glute on that side wasn't working. So I made sure I was flexing my glute as much as possible and the pain went away. I don't notice anything now. So yes, I totally believe that activating the muscles can help solve this problem.

@K4R3N

17 күн бұрын

If your gym has it, please use the ad/abductor thigh machine. Go medium weight high reps. You will feel a burn as those muscles activate. If you don't have the machine you rig a band or use cables and stand up as you swing your leg outward sideways against the (light) resistance. Don't ignore your inner/outer thighs.

@alejandrogonzales7022

4 күн бұрын

@@ashleywilliams7102 notice any improvement yet?

@alejandrogonzales7022

4 күн бұрын

@@K4R3N when I was in the service and we would gather for physical training, we would get on all 4s and raise one leg to the side for reps during warm-ups. We called them "dirty dogs." A bit crude, I know. Anyway, I always wondered why we did such a silly exercise. Well, after not doing them for a while and having a much less physically demanding job, I found out that those less flattering movement patterns are important for all-around health and wellness.

excellent compilation for the posterior chain and i do them all at various times. for seniors and adults taking care of your shoulders and glutes makes life easier,safer and enjoyable, i'm a personal trainer, exercise and sport science professional and national masters swimmer turning 80. been doing fitness" stuff"since elementary school.

I am not always so keen on the hip thrust "with resistance" only because it activates a lot of hip flexor in attempt to strengthen the glutes and hams. Eventual hypertonicity of the hip flexor can in some people present problems. Many random bodies may have existing unknown imbalances in their lumbar spines either with the muscles, vertebrae or both. After a couple months of doing weighted hip thrusts, then some may begin to get back pain. Better to evaluate the body for any such imbalances and resolving them before taking on this exercise. Then monitor oneself if any back problems should eventually emerge. Other people may never have problems with this exercise. I am critical of the kettlebell swing only because the movement is so quick with a lot of momentum rather than a slow and controlled contraction. For me, the reverse hyperextension is excellent, but I prefer very slow and controlled and often see people doing it very fast with just throwing the weight up quickly.

@AMRPhysiotherapy

9 ай бұрын

Thanks for your opinions we appreciate them 👍🏻

Deadlifts are the ultimate lift. Im 62 and still enjoy doing them. You just have to use strict form. I can only do them once a week. It takes time to recover. Very taxing on the central nervous system. The benefits are well worth the effort.

@TheRabbit91476

2 ай бұрын

At 47. I feel it in my hips and knees for a week when I go heavy. But damn if it feels good to go heavy

@Leo-yn5fx

2 ай бұрын

Overrated. The lift takes too damn long to set up for 🤡

@morganpottruff5973

2 ай бұрын

You aren't wrong, and that's impressive. But I would point out that not everybody is equally blessed with the same coordination levels to maintain form, and it only takes one lapse in form to seriously injure oneself and the older you get the higher the risk of not being able to recover from said injury. I don't think there's anything wrong with exploring safer alternatives.

@rodgano2780

2 ай бұрын

@morganpottruff5973 i absolutely agree with you. 100%. In older age injuries can be life changing.

@MichL_71

2 ай бұрын

I love them too. Once I discovered the ideal form for the lift they started to feel like poetry. I'm a big fan of RDLs too. I superset DLs and RDLs (in the most relaxed interpretation of that term, it's actually just alternating sets). I'm up to 140kg for maybe six reps on the DL and 2 on r RDL. Last week I did them as deficits for the first time. But I actually think I'm going to drop the weight quite a bit and go for higher reps on super slow mo in the negatives. 52 y/o female, I've been lifting since highschool, but only discovered deadlifts late in life, maybe eight years ago (?).

Amazing selection. Thank you.

Suffering from elbow tendinitis so Good alternatives to avoid DL and letting my forearms rest. Thanks for all the variations as well. Very useful and informative video

Very nice. I love modifications/alternatives. Thanks!

excellent compilation. Thank you

Thanks for this. Really enjoy your no nonsense, straight to it style. Subscribed 👍

Great range of alternatives to the deadlift. I will give these a go! 💪🏻

Excellent video. Thank you.

Great video! Thanks for sharing

For the reverse extension, I use a raised incline bench and lie on the raised part. Great range if motion. I also do on the arm of a couch.

@jasonperez8158

Ай бұрын

I use a flat bench and place the swiss ball on TOP of the bench, anchoring myself with my hands gripping the bench at shoulder level, slightly "pinching" the ball with my arms to minimize shifting/rolling. Then I hang my legs off the back end of the ball and bench, which gives me much greater range of motion to perform the reverse hyper action. I use an extra large swiss ball, so that my feet don't touch the ground when they hang. This further enhances the simulation of using an actual reverse hyper machine. I go slow and give a full contraction of the glutes at the top of the motion, too. Excellent alternative and much cheaper than purchasing an actual machine online.

@turntablesrockmyworld9315

Ай бұрын

@@jasonperez8158 oh haha I actually attempted this once but it felt too unstable! Perhaps I will retry!

@jasonperez8158

Ай бұрын

@@turntablesrockmyworld9315 what helps me to maintain stability is to spread my legs apart to about normal standing width rather than pinch them closed at the ankles. This definitely aids in maintaining my balance, as the ball is semi-soft and can become more of a core exercise rather than a reverse hyper focused on the back. This might help solidify your stability, too. Hope this helps!

@turntablesrockmyworld9315

Ай бұрын

@@jasonperez8158 Thanks! I'll try it again Monday! I was pulling so hard with arms to keep stability! I also do it leaning on the incline end of set to 60 degrees which allows for a lot of clearance. A pillow is needed for hip as it is uncomfortable.

Fantastic alternative exercises to deadlift I use with my clients and myself. 👍

Like the variations to keep it interesting

In the bridging exercise, TRX is mentioned, but an even more versatile alternative is wooden gymnastic rings. Great video.

This is fantastic. Thanks!

@AMRPhysiotherapy

2 ай бұрын

You're very welcome!

Great video, I forgot about most of these! Getting old sucks...

Excellent video

Saved my day. I started falling in love with deadlift but I was worried about my back. Now I can switch to these exercises instead. I can do deadlift with proper form occasionally.

@anne-kathrins2721

2 ай бұрын

That was no good DL technique 😂😂😂

@deavman

2 ай бұрын

Why would you be worried about your back, doing DL's?

@goonerinSP

2 ай бұрын

Why are you worried about your back doing deadlifts? I'd be more worried about doing loaded back extensions than fundamental movement patterns like deadlifts.

@sukeshjph

2 ай бұрын

@@goonerinSP I’ve heard cases guys having injuries even with the perfect form. It’s not that I don’t do it rather I alternate between different sort of back exercises. Always aim long run. At age 40 my goals are more maintaining functional fitness and injury is the last thing I want.

@BRev673

2 ай бұрын

​@sukeshjph I'm 50 and deadlifts always 'felt good' but the movement just feels weird. Like something might go out at any given moment. With my back problems, I don't trust them with heavy weights.

Thank you this was a good video

Threw out my back and hamstring several times with deadlifts so never again! Def not a move for me but am impressed by those who can do it.

@AMRPhysiotherapy

5 ай бұрын

It's a great exercise but exactly as you say not for everyone. Thanks for watching!

@richbrake9910

2 ай бұрын

Too bad you learned the hard way, but glad you learned.

@Florin_Neagu

2 ай бұрын

That's nonsense, you're likely putting on more weight than you can handle and/or your technique is poor. A deadlift by itself is completely safe unless you've suffered an important spinal injury, and/or you're overweight.

@user-ly3li3ex8c

2 ай бұрын

@@richbrake9910 Not doing deadlifts isn't the lesson to learn, not adding too much weight and especially combined with improper form is what to learn.

Great video! I've been doing deadlifts but struggle sometimes to properly engage my core, and don't want to risk injury. Thank you for these alternatives! 😊

@AMRPhysiotherapy

8 ай бұрын

You're welcome!

Bloody Brilliant!! Nough-said!!!!

When doing reverse hyperextensions on a bench I like to put a miniband around the ankles. This allows incorporation of hip abduction and external rotation in addition to hip extension.

@AMRPhysiotherapy

Жыл бұрын

Never thought of this. I'll give it a go today. Thanks

@-Stop-it

3 ай бұрын

Excellent! I’m doing these on the kitchen island which allows for near full range.

Gracias por el vídeo

Muchas gracias

Thanks so much..

❤very helpful

great video. thanks. the hyperextensions seem to reduce my lower back pain. will add some of the other ones as well.

@AMRPhysiotherapy

7 күн бұрын

Hypers are great for lower back! We have a video on 2 different ways to do them. kzread.info/dash/bejne/naFrwbZria3WeJs.htmlsi=vvZq_sMwmmdvkhrp

@illbeback126

7 күн бұрын

@@AMRPhysiotherapy thank you. Much appreciated!

Thank you 🤩👍🏼 👏👏👏

Perfect alternatives for deadlifts! It’s always hard finding exercise alternatives on KZread. So happy I found this video! Thank you for sharing! 🙌

Isometrics when using an strap is also an excellent way to strengthen the posterior chain. You can do iso-deadlifts, iso-single leg, iso bridges, etc.

Great demo of the KB Swing, showing it's a Hip Hinge, not a Squat.

You can also lay on the floor and use a high-anchor cable to do a single leg reverse hyperextension. Can also be done with a TRX strap.

I am still recovering from back pain caused by bad form of deadlift and squat. I will try some of the exercise in this video. Thank you

@AMRPhysiotherapy

Жыл бұрын

You're welcome!

I’ve had to avoid RDLs due to major chronic low back pain, injury scoliosis degenerative disc disease etc. Glute bridges and reverse hypertensions are my go to now.

@AMRPhysiotherapy

2 ай бұрын

Yes, these are brilliant alternatives. Do you know you can do hypers 2 different ways? We made a video on this: kzread.info/dash/bejne/naFrwbZria3WeJs.htmlsi=OvydYvz7NW0LPdST

Thank you

@AMRPhysiotherapy

5 ай бұрын

Thanks for watching!

Good advice for those who can't perform the DL. Otherwise do the damn dl..and add some or all the accessory exercises demonstrated here.

Single leg deadlift, reverse hyper and nordic🖤💪🏻

nordic deadlift is just another level. It's one of this exercises that once you get good at will give you benefit for all other movements. Yest it is hard AF but worthwhile practicing to master it.

You can also do Barbell Goodmornings.

Single leg RDL is a favorite of mine. I don't do regular deadlifts anymore. Bird dog also, do the almost every day.

@aquamarine99911

2 ай бұрын

I don't get it - what's wrong with traditional (both legs) RDLs? That's what I've been using as a substitute for deadlifts. The problem with single side exercises is that they basically double the amount of time you are working on that muscle group.

@farstrider79

2 ай бұрын

@@aquamarine99911 It's just preference. You do you.

@aquamarine99911

2 ай бұрын

@@farstrider79I guess I'm asking, what led you to that preference? I'll do single leg exercises, including my beloved Bulgarian split squats. But it never occurred to me to do single leg RDLs. What's the advantage over regular RDLs?

This is good for people to see because no matter how strict my form, no matter how light the weights, deadlifts ALWAYS ended up injuring my lower back. I have decades of experience in the gym and it is a myth that protecting your lower back from injury is just a matter of using proper form on the deadlift so stop believing that. Many people have lower backs, that for whatever reason, just cannot tolerate deadlifting, FACT

@AMRPhysiotherapy

2 ай бұрын

100% agree! The main thing is to find an exercise or a routine that works for you and stay consistent. Thanks for watching and for the comment.

I have a herniated lumbar disc. Reverse hypers saved my life. I bought a Westside Barbell folding hyper bench and use it every single workout during my warmups,unweighted, but I do load it up 1-2 week.

@AMRPhysiotherapy

2 ай бұрын

Great to hear this pal! I do a similar routine to yours just rather than reverse I do conventional hypers. This keeps the back strong and allows me to train. Thanks for watching and commenting

Many videos on how to progress on the Nordic, using bands and some sort of padded object at bottom. Reduce both as you progress in mastering the movement. Proper setup might require some creativity. Similarly, if you can prop your upper body onto a high flat surface, you can do reverse hypers at home with good ROM. I stack two old plyo boxes, somewhat secured by a strap to a post for (hopefully) sufficient stability, lol, and hold on to the sides of the upper box. Just legs, no weights. Both great exercises.

@AMRPhysiotherapy

3 ай бұрын

Agree with both of your points! 🤝

Reverse hypers are the best move IMO but like you said, those machines are hard to come by. I use the island in my kitchen

nice🔧🔥

@AMRPhysiotherapy

2 ай бұрын

Thanks 🔥

I will link this EXCELLENT vid on my chiropractic/wellness channel. I regularly give at least three of these exercises to all of my chiropractic patients. Bird dog at a minimum needs to be done by EVERYONE. Testing new patients for years - it's unbelievable how weak the average person is. Without basic strength - core etc. -- how can anyone NOT expect to be unstable??

Dead Lift and Bridging triggers sciatica in my body. I'll try these very carefully. I found that a slant board helps alleviate sciatic pain. Plus it strengthens knees

@AMRPhysiotherapy

2 ай бұрын

Good luck with the rehab! Thanks for watching

1. Trap bar deadlift 2. Sumo deadlift 3 Jefferson curl 4 good mornings

Reverse hyper-at my old gym we called that machine the “nut crusher”.

@AMRPhysiotherapy

2 ай бұрын

😂

Yay to the last one. I fractured a bone in left foot 6 months ago and an nervous about returning back to heavy liftin so birddogs have felt safe. So instead of running and heavy lifting ive been slowly jogging and pilates and still feel good. Eating plants helps as well!

I have done something similar to a reverse hyper by leaning across the hyperextension machine. I don't think this would be comfortable for a man due to having to be against the pad in a certain area but women can do it.

@AMRPhysiotherapy

2 ай бұрын

That’s very interesting because we have used this technique. The gym we work at has a split in the middle of the pad allowing it to be possible.

Kettlebell swing covers posterior chain alone/hinge. Deadlifting a KB Is much easier for body position and form. Can get one mid size KB And do both of these. For front do goblet squats.

👍 cheers

I can't straighten my back with the deadlift, it just doesn't work lol. This is why I'm looking for alternatives.

I dislike deadlifts, so this is useful. I think I like hip thrust & hamstring curls most.

Sometimes I take in consideration the deadrest, on a sofa, very effective

You just educated me to know that all this time, I have been working my posterior chain. Mind blown, attitude changed. Thank you❤

I do most of those exercises but not as an alternative to deadlifts.I love deadlifting, however I stick to once a week and perfect form.

@AMRPhysiotherapy

2 ай бұрын

These are good to supplement the deadlift indeed. Thanks for watching

If someone is already doing lower back, glute and hamstring exercises separately, is this stuff important for them to do as well?

Is the kettle bell swing safe for heirnated discs? In slow motion?

@AMRPhysiotherapy

Жыл бұрын

If you can tolerate it then yes. A herniated disc should not stop you from anything. However, can be very painful in an acute phase especially with the lumbar flexion and hip hinging, so kettle bell swings not ideal at the start of rehab.

There are old school pictures of roger quinn doing the exercise before louis simmons

regarding that simmons exercise on the machine, seems like there is a lot of momentum on that lift????

@AMRPhysiotherapy

2 ай бұрын

Yes, I guess he progressed it from the slow controlled movement over time. Wouldn't recommend that if in pain or in the early stages of the rehab.

Thoughts on the barbell standing good morning?

@AMRPhysiotherapy

2 ай бұрын

Good exercise, but added that to a variations of the deadlift video. Link is pinned in comments

Are sled pushes and pull a good alternative as well?

@AMRPhysiotherapy

5 ай бұрын

Gets your quads and calves, so in a way, yes

Should we train high velocity or slow controlled rep?

@AMRPhysiotherapy

2 ай бұрын

It depends what your goals are. At the early stages of rehab from an injury, slow and controlled or even isometric holds. Performance based training is normally quicker/higher velocity

Would you do the easier ones first to ease into the harder ones? My posterior chain is weak, i already do bridges.

@AMRPhysiotherapy

2 ай бұрын

Yes, bird/dog, swimming, reverse hypers, hypers would be a good start. Hyperextension can be loaded with a weight as the strength improves

this alternative made me think how all in one combo pack is deadlift. m gonna make slow habbit to deadlift itself

@AMRPhysiotherapy

6 ай бұрын

It's a great exercise indeed

I have scoliosis. Are any of these exercises better than the other?

@AMRPhysiotherapy

2 ай бұрын

Not really, as long as you are comfortable. The wider variety of exercises the better

Actually ,there might be other exercises ,but non of them can really provide the some effect in the whole body as the deadlift !

@AMRPhysiotherapy

2 ай бұрын

I agree with this

Hyper extensions make my low back hurts the next day, why? Any tips ?

@AMRPhysiotherapy

2 ай бұрын

we have released a video on hypers: kzread.info/dash/bejne/naFrwbZria3WeJs.html If not the technique, it might that you are overdoing it? Try reduce the load but train more frequently.

Do we have to do all this 7 exercises Or just any 1 as per our Choice

@davidpartridge3271

Жыл бұрын

I wouldn't recommend doing all at the same time. You can add one or two into a workout and see how you go. For example I swapped out deadlift for hipthrust and trap bar today.

@AMRPhysiotherapy

Жыл бұрын

Your choice 👊🏻

I’m here looking for alternatives because my gym is always packed and a lot of times I can’t even get the dumbbells I need 😒

@AMRPhysiotherapy

Жыл бұрын

That's the worst!

Cable pull through.

How about Roman deadlifts?

@AMRPhysiotherapy

2 ай бұрын

Great exercise! We have a video on various forms of the deadlift on our channel

👍

Exercise Ball for Reverse Hyper Extensions: if you can do it on the top of a staircase so your legs can travel further down and support yourself with your hands under a door, is what I do

@AMRPhysiotherapy

2 ай бұрын

Just be careful not throwing yourself down the stairs but makes sense!

Nothing beats the deadlift

or just do 4 low weight warm up set for smith machine DL and then hit a weight you can do 20 reps, try four sets?

@AMRPhysiotherapy

Ай бұрын

Great if it works for you mate!! 👊

Safe for hernia stomach?

@AMRPhysiotherapy

2 ай бұрын

Consult with a professional prior to doing this regarding hernias

For the Reverse Hyper, you can put a Swiss ball on top of a bench to gain more movement. Don’t forget to hold on 😉

@AMRPhysiotherapy

5 күн бұрын

Yes, would be hard to balance but can work

Is it ok to bridge on my bed with my partner sitting on my pelvic area?

@AMRPhysiotherapy

2 ай бұрын

😂👌

The kettle bell isn’t been done correctly, the explosive glute action should be what propels the kettlebell and little to no arm involvement. I find at top, a hollow body give the best results.

@AMRPhysiotherapy

2 ай бұрын

This is what’s being demonstrated 👊🏻

Funny to see how many people actually do deadlifts when there are exercises that build more muscle and are safer.

@Andrew-it7fb

2 ай бұрын

Deadlifts are one of the best exercises you can do for building muscle.

@dany5016

2 ай бұрын

More muscle? One single exercise? any examples?

@rudcolas5064

2 ай бұрын

None

@tunteisiin

2 ай бұрын

​@@Andrew-it7fb its good but there is moves that are safer and are almost as good

@Andrew-it7fb

2 ай бұрын

@tunteisiin Such as? The exercises in the video are good exercises but they don't compare to the deadlift for putting on muscle.

What could be the reason one gets a soleus injury after starting to make nordics ? I did stop making nordics because of that.

@AMRPhysiotherapy

2 ай бұрын

Gastrocnemius crosses the knee joint, so it works on nordics. Soleus, however, is unlikely to be affected. Perhaps it's too much load and you need to progress gradually? We have a video on it: kzread.info/dash/bejne/ineXu6yzcdCblaw.htmlsi=65anzWlg7jd8Ywqf

3:55

I imagine those of us who injure ourselves deadlifting could just as easily injure ourselves KB swinging?

@AMRPhysiotherapy

2 ай бұрын

Will be using a much lighter weight!

Louie Simmons is God lol

It's not pain or injury. I just can't feel deadlifts. They're my nemesis. I've tried so many variations. I can feel hip thrusts (and supermans, and goodmornings) just fine so it's no that I can't activate

@AMRPhysiotherapy

2 ай бұрын

You might need to break it down or get a coach to guide you. You’ll eventually get there with practice!

you can use a m8

deadlifts and squat put huge amount of pressure on the spine as you age its not a good idea to do those with super heavy weight. I do not deadlift anymore but i still dumbell squat and goblet squat gives you insane leg developpement.

Nothing beats deadlift due to the compound move and not isolating at all! Best to just do it lighter instead of making it so complicated!

@AMRPhysiotherapy

2 ай бұрын

If you’re loving the deadlift keep going and check this video out instead 7 Variations Of The Deadlift (TRY THESE!) kzread.info/dash/bejne/pqWEyrCNmajYk6g.html

Do not do that hip thrust machine shown in the begining if you have lower back issues! I couldnt walk the bext day after using that.. hip thrust woth a barbell doesnt hurt me

@AMRPhysiotherapy

3 ай бұрын

It’s completely safe to do. Just got to make sure you’re doing it correct in terms of load, form, technique etc. All very individual based. Would advise you get guidance if struggling with this exercise 👍🏻

These are fine. But not necessary. You can do partial dead lifts. You can do them in a rack. The bar should be about two inches below the knee. When lifting just go down to about one inch below the knee and back up. Actually its better for the lower back than full deads. Or you can go from the floor on the initial lift but just go down to a inch below the knee as on the rack.

@AMRPhysiotherapy

2 ай бұрын

Great advise for the rehab. We use partials in our clinic a lot.