can they replace deadlift for some time ?? i was thinking of it cause my deadlift strength has plateaued for sometime now ,,or should i stick with my deadlift and strength gains should come slowly ?? any ideas?
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can they replace deadlift for some time ?? i was thinking of it cause my deadlift strength has plateaued for sometime now ,,or should i stick with my deadlift and strength gains should come slowly ?? any ideas?
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I heard it isn't such a good idea to hyperextend the back with added resistance regularly. Deadlifts allow much more mass to be used, and even if you have hit a plateau, that will remain the best exercise for gaining strength and size. I don't believe many people actually bother with hyperextensions, its a bit like doing bench dips when you could do parallel dips...
Even though the risk of serious injury with deadlifts is high because of the weight involved, I believe it is biomechanically 'safer' relative to hyperextensions because of the oblique line of pull on the spine with deadlifts. Hyperextensions IMO place too much load directly on the spine and its ligaments, especially towards the top of the back where leverage is poor.
Last edited by Flexor; 12-24-2005 at 08:17 AM.
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Couldnt agree with these more. Have you been doing the same deadlift routine for awhile? Reason I ask is that I would solely perform singles with the same exact routine for a year and did not see any progress. Try increasing weight/reps accordingly.Originally Posted by Flexor
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Rack pulls and partial deads are fantastic, but they're not the same as doign hypers. Actually I also performed hypers whilst doing partials now that I think about it.
Hypers with added weight are a killer, but if done with good form and with progressive added resistance...they are fantastic....thing is most ppl shudder at the thought of how tough it is.
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Some all flexion of the spine on their hypers and some keep a neutral spinal alignment. What method did you use or did you implement both?
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hmmmmm...good question....and to tell u the truth I'm unsure....I just really concentrated on using my lower back, using little momentum...99% of those doing hypers use massive amounts of momentum and look ike the're going to fly off the thing...also, when lowering my torso with the weight, I would come back up to bring my torso only slightly above parallel so as not to hyperextend my back.
AR VET
I would go with rack pulls, to get used to using a heavier load. Go in the power rack and adjust the bars to just above knee level. Perform partial deads. This will really overload your lower back muscles, as a stabilizer, much better than hyperextensions. I have another exercise, after you plateau on that one. Good luck, bro!
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well when I had access to a roman chair stand i used to do hypers as well as deadlifts. I got up to doing 4x10 with a 100lb dumbbell (in proper controlled form)...that was about 2 yrs ago. If u can do them, do them, great assistance lift AND they'll make ur erectors strong and pop out like u got a cpl of boa constrictors under ur skin
Last edited by sputnik; 12-24-2005 at 06:41 PM.
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Sputnik, that's what I was referring to when I made that statement.
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hey my excuse is I'e got my daughter runnng circles around me right now LOL ....that and I was just purely talking about doing hypers if one can
AR VET
No problem. I don't have any kids myself. Thank god. I don't know how you do it. I just like to debate, that's all. Thanks for not getting moody (ahem, Flexor).
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She's two, and she's cute as anything, I have a boy on its way in March too hehe. Moody? What for?
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Some members have a hard time when you question their training theories. Personally, if someone can prove me wrong, I'm grateful. That means I learned something that will make me stronger in the long-run.
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haha, thanks for the hint. I don't get moody, its just hard to tell sometimes what tone someone is using on the net, especially with Papi since he is so frankThanks for not getting moody (ahem, Flexor
Rack pulls may be a good exercise to overload the erectors, but the repeated partial range of motion wreaks havoc with my lumbar. I've done these before except not in a rack, and when you get up from that position, the lower back isn't very happy. Even though you can put the weight down to release tension, there is no chance to stretch out the erectors by fully extending the femur to anatomical position. The muscles and connective tissue has to constantly take the load and little has been shifted onto the discs. As a result when you stand up you feel the release of tension from all the tissues and there is a tightness there.
I feel that it is probably safer performing hyperextensions whilst maintaining neutral spine alignment, as opposed to performing rack pulls. At least with hyperextensions you get a full ROM and a slight release of tension in the down position (depending if you perform them horizontally). Personally though, I feel deadlifts and barbell bent over rowing fatigues the erectors plenty. To do hyperextensions after this would be asking for trouble, considering the stabilising muscles would be less capable of maintaing neutral spinal alignment.
Last edited by Flexor; 12-25-2005 at 04:19 AM.
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Look how dedicated (and pathetic) I am, posting on Christmas Morning
I see I missed out on the debate by going to bed at 1:00 last night...you lucky people are at least five hours behind. Ah well I've added my opinion late
Last edited by Flexor; 12-25-2005 at 03:54 AM.
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I also feel that sumo style deads stimulate the hip flexors pretty well, also.
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Man I always found sumo's tough as hell! But yeah Papi, wide grip partials in particlar i used to do. Excellent lift.
AR VET
I used to love sumo deads, back when I was in college. I have long femurs so it really helps me get down into the starting position.
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