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Replacements for sumo and romanian deadlift due to lumbar spin injury.

I get a bunch of back pain if i go for heavy weights, and my body doesn't handle the movement very well due to the injury.

danieljacku
danieljacku g Daniel Jacku
4 Post(s)
4 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2016
Posted

I am thinking of replacing the Romanian Deadlift with good mornings, but what can I replace Sumos with, and are the good mornings a good replacement? (I feel a good pump with low weights, unlike when if I attempt to deadlift where I just feel pain when finished) And my form is not freaking terrible, it is not the best, but it is ok, I have just been told by professionals not to do them, and after trying I know why. Injury caused by car accident 17 Y/O 200 lbs 175 cm, on push pull legs program

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: danieljacku

I am thinking of replacing the Romanian Deadlift with good mornings, but what can I replace Sumos with, and are the good mornings a good replacement? (I feel a good pump with low weights, unlike when if I attempt to deadlift where I just feel pain when finished) And my form is not freaking terrible, it is not the best, but it is ok, I have just been told by professionals not to do them, and after trying I know why. Injury caused by car accident 17 Y/O 200 lbs 175 cm, on push pull legs program

Daniel,

 

If you have a lumbar injury, Good Mornings are the worst exercise to do. This puts all the stress on the lumbar region at 10x whatever the weight is on the bar. Romanian Deadlifts are better and safer but most people do them wrong as they are a hamstring exercise not a back exercise. Honestly I wouldn't try doing or replacing any lower back-centric movements at this time.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: danieljacku

I am thinking of replacing the Romanian Deadlift with good mornings, but what can I replace Sumos with, and are the good mornings a good replacement? (I feel a good pump with low weights, unlike when if I attempt to deadlift where I just feel pain when finished) And my form is not freaking terrible, it is not the best, but it is ok, I have just been told by professionals not to do them, and after trying I know why. Injury caused by car accident 17 Y/O 200 lbs 175 cm, on push pull legs program

I think John is right..you want to do some hamstring movements that aren't going to place too much pressure on your lower back.

 

Maybe try some Glute-Ham Raises or Swiss Ball Hamstring Curls as alternatives?

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