Thread 76550467

have been doing them for 5y+ but recently i keep getting a recurring injury getting them.

i just want to look good and be strong.

what alternatives are there for powershitter lifts

>>76550467 (OP)
Zercher squat, belt squat. deadlifts are pointless anyway, just do back extensions

doing them*

>>76550472

have been doing zerchers for a while, my gym doesnt have belt squat

doesnt deadlift build overall body strength. picking things up from the floor. its my most taxing lift also

>>76550467 (OP)
There is no real alternative to the deadlift. How do you keep getting injured? I suspect its your form, but at this point who knows. The only time I got injured doing them was when I was new. Spamming hamstring curls and lower back extensions/reverse hyper extensions helped me heal and never get injured again. In terms of barbell squats, just choose whatever machine works best for you. I personally like hack squats, belt squats, and Bulgarian splits squats.

>>76550478
Yes, it does do that, but I think people get way too obsessive about 'compound lifts' particularly squat and deadlift. As a normal person, you can entirely replace them with a few other things and notice no difference. Do you often need to deadlift things that weigh more than a bar in real life? in my view, there is little point in doing them. Everyone says "just do it with good form bro" but that is exactly the issue. Normal people are also told to go to failure and do progressive overload, they get competitive, which inevitably will lead to a break down in form. just think about which muscles they hit and do them individually, there are thousands of ways to do this

>>76550479
>>76550495

I think I have a natural side tilt (one side of my body is turned towards the front more), so when I deadlift or squat, I might be locking out with my body/spine turned a bit. Past few times I hear slight grinding/crack when I lock out, then pain and tightness

This causes soreness/tightness when I lift or stand too long, and I have to crack my back to loosen it. No actual diagnosis of what happened though, it's just that I'm fearful of deadlifting and squatting now

>>76550467 (OP)
nothing really replace dead, but you can skip it.

as for squats, just do seated leg press machine. with your foot placement you can do all ur leg presses (squat, hack squat) with just 1 machine and get good growth.

>>76550472
zerchers are so good. i dont have a squat rack at home so all i do for quads is zerchers, also get a nice stretch on traps

>>76550467 (OP)
It's a lot
but for every set of squats you're looking to replace you one of leg press and leg extension for every set of deadlift glute kickback or something similar, leg curls
Calf raises as well. Also probably adductor and abductor machine. It's a lot of work you have to replicate but it's doable.

>>76551465
Oh right and back extension almost forgot. You're gonna be in there at least an hour maybe 2.

>>76551467
>>76551445

Thankfully I've started to incorporate Zercher's, and I'm thinking of Bulgarians as well.

But are there any lifts that can replicate the sheer strength gainz from these powershitter lifts? Or is it something that I may have to just give up on? Genuine question

>>76551893
No, the power is generated from leverages + muscles. It would take so much more muscle to produce the same power with worse leverages. While you're getting more stress on joints to move the same load limiting your ability to even effectively work them the same amount.

I replaced traditional deadlifts with trap bar + Romanians. I found for me no matter how much I tried looking into form tips and used a personal trainer to correct me that I'd eventually injure myself when pushing deads. Ever since switching I find it way less compromising pushing trap bar lifts, and I make up for the lower focus on the hinge in trapbar by supplementing with Romanians.

>>76550495
man you're mind broken by isolation exercises. you don't train compounds so you can do a specific task. that's isolation exercises.
you do compounds for good general fitness. just simple efficient fully body workout you don't need to think about.

>>76551912

Yeah that's my eventual thought process as well. Would hate to stop deadlifting but it might just not be sustainable in the long run.

How have trap bar lifts been for you? Has it alleviated your injury concerns?

>>76551912
yea to be fair I only do RDLs, technically not deadlifts.
but still need to watch out for popping it too hard at the top, can still hurt your lower back.

>>76551929
Yep, no injuries since. Even when pushing low reps high weight, I find just the fact that the weight is evenly distributed as you stand in the center of the bar vs. the bar sitting slightly in front of you makes a big difference. I think if you're not competing there's nothing wrong with changing things up for what works for you, even if thats instead just doing higher rep work on traditional deadlifts instead and staying away from 1RM rather than what I did.