Deadlift equivalent for twitchy backs

Was gradually introducing more deadlifts into my strength routine, starting with high reps and low weights whilst I worked on my form.

I think form is good though, core is engaged and feeling it, glutes firing, feet gripping, low back neither flexed nor extended.

Low back still very twitchy though and definitely on the cusp of spasm, has stiffened up a lot since this morning’s workout. I think in general my back has become quite sensitised to flexing motion due to a history of spasm and a herniated disc.

I’m half inclined just to rest up and return to deadlifts once it has loosened up, as I would like to think once the muscles grew used to the motion they would become less guarded.

Alternatively, just do hip thrusts, hamstring curls and rows? Three times as many exercises every other morning though…

I prefer RDLs – just to work weak cyclist hamstrings really, but the lower weight is maybe a good thing for a twitchy back? You can also control range of movement, but it’s still a DL hinge motion at the back, it’s likely going to have similar issues.

IDK – On the one hand I’d say if form is correct then you should proceed with a very slow weight progression given back history. But on the other there is no way you should be finishing a session with a back on the edge of spasm.

Is this a barbell lift or a variation?

Dumbells, but using a raised step so I’m not lowering too much.

I need an excuse to visit physio anyway for a massage, might ask her to review my form again. Maybe all I need to do is reduce the range of motion to begin with.

I’ve found doing deadlifts with a kettlebell I’m each hand is much better for my bulged lower discs in my back. You haven’t got the bar in front of you so can hold a better posture.

I also found with my issue that the tightness / pain felt in my lower back was made worse by tight glutes. This was discovered by a sports masseuse who suggested I regularly do the ‘pigeon’ stretch. It’s been an utter game changer for me.

What about using a trap bar?

I found barbell fits highly beneficial in strengthening my core, it’s something I need to revisit.

Lunges are good, they stretch out the thigh and hip flexor muscles as well as utilizing those muscles at an extended range of motion. I tend to do some sets of light lunges as my first exercise on leg day as I feel the inbuilt stretching and full range of motion really helps warming up and allows me to perform subsequent movements better.

I also find squatting with a safety squat bar helps strengthen the back, it puts you in a slightly different position that works the back muscles a bit more in stabilising the core. You do need to drop weight from your usual squat though while those stabilising muscles adapt, I really felt the first few weeks using a ssb on my mid back.

1. Definitely talk to a physio

2. Lower weight and more reps until it feels better.

3. RDL are good, lower weight and pause for a count of 3 at the bottom. Focus on feeling it in your hamstrings, don’t worry about how low you get.

4. Trap bar for dead lifts is a good shout. Again though, lower weight higher reps

5. Proper form with lower weight can be harder than poor form with more weight, and better for you.

Trap Bar deadlifts. You don’t get the same hinging of the lower back and it’s more akin to a squat…but with tight form and proper bracing it will still strengthen the entire trunk. They’re a fantastic exercise for general strength. Strong legs mean a strong back and posterior chain generally.

The barbell version is a fantastic exercise and with my dumb guy farmer strength I’m pretty good at them in comparison to the other big compounds. But they are actually quite technical and the potential for injury is massive if something is wrong.

You could do slow, light, higher rep ones though – focusing on good form once your back feels up to it. Visualise cracking a walnut between your bum cheeks and shoulder blades and brace that core.

Ok thanks folks, physio + stretching initially.

I want to work in more lunge variations but still working through issues with my left knee, akin to but not diagnosed as ITB, makes it sore when left leg is trailing. Hoping to work towards Bulgarian split squats eventually.

It’s actually RDLs I’m doing, and I’m only lifting approx 22kg total so I didn’t imagine weight would be the issue!

My Right Hand QL muscle regularly goes into spasm and deadlifts seems to trigger it, so in the end I just had to give them up and just squat now.

Total PITA, but that’s just how my body appears to be, seen many physios and sports therapists and I just seem to have a neuro-muscular issue I have to live with..

Normally it only triggers on heavy weights and calms down after a week or two, but the last time was a 30kg OH squat warm up set, and it took 5 months to calm down. Now building back up again after 5 months of desensitisation exercises waiting for it to settle down!

Have you considered getting a proper sports massage?

I would also recommend videoing yourself side on whilst lifting. Often times our bodies are not doing quite what we imagine they’re doing, especially with long sets of deadlifts – it would be very easy to slip into some poor form toward the end of the set without even realising.

What about using a trap bar?

This. I also have a history of back injury, herniated disc etc. I bought myself a trapbar, one with a stand, so I can get into a position easier. It’s brilliant.

https://mirafit.co.uk/mirafit-olympic-trap-bar-with-stand.html?gad_source=1&gclid=CjwKCAjwxY-3BhAuEiwAu7Y6s8QY5lj-jLjU7TJMUzcp6O5wkBpnyIREr7EdG9FOXyh8KBrJWJyOTBoCjpUQAvD_BwE

I’d have someone with expertise review your technique firstly. It could be something easily rectified.

An alternative could also be the Sumo deadlift (aka ‘cheating’ in some circles 🙂 ).

https://barbend.com/sumo-deadlift/