Deadlift, press, row! Deadlift alternatives that are isolation exercises (e.g. To extrapolate on your warning, there is no standard trap bar weight. I would argue that since you squat and deadlift in order to hit heavy versions of a squat and hip hinge movement. They work the same muscles but in a much more explosive way. From a muscle building perspective, if you're already doing squats, you could probably argue that a conventional deadlift or RDL provide a better contrasting stimulus to really hit the posterior chain. 15lbs isn't really considerably less if you're talking 550 lol but maybe you just have good proportions for conventional deads. They improve and develop your posture, legs, scapular adductors, core, abdominals, rectus abdominis etc. This way someone with shoulder injuries or technical problems could maybe come close to the quad activation of the squat, leavin little difference. This positions the weight in line with the feet. Then you’ll perform the squat like you usually would while keeping proper form throughout the movement (You’ll be in trouble if you don’t!). Use a lightweight at first; this is a challenging exercise. While clean/snatch pulls and deadlifts are VERY different (you must read, to fully understand the drastic differences between them!) Close. Squats should be a progressive movement to protect the knees and back, so slowly add small increments of weight per session on your heavy days.
While some of these have a clear “winner”, it goes without saying that in most cases, merit can be given to both exercises. In the set up and pull, the lifter has greater tension in the hamstrings and in much more parallel to the floor over the bar, making the erectors, lats, and middle back more more active in the movement. Stand with the handle between your legs and your back to the pulley machine.
Keep in mind; these instructions are for performing your standard barbell versions of both the squat and deadlift. I switched to a trap bar and have not looked back. Goldberg, A. L.; Etlinger, J. D.; Goldspink, D. F.; Jablecki, C. (1975). Don’t let that hold you back; do any of these deadlift alternatives instead.
Some people do this exercise by swinging the weight above their heads. The squat is performed by starting in a standing position with a barbell resting on the traps. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. Pressing with a neutral grip often times allows things to feel better and puts the shoulder in a safer position.
Why is this? If back pain means you can’t do regular deadlifts, this could be a good alternative.