Thread: Hip extension exercise to not fatigue lower back

I'm trying to consider what hip extension exercise is best which will not overly fatigue my lower back.

On Monday, I do deadlifts with other back thickness exercises. Lately I have noticed my lower back feels fatigued and my weight has not progressed (yet its progressing on other lifts).

Thursday is leg day. Perhaps the culprit is I'm doing good mornings on thursday.

Thursday routine is:

- low rep wide, low bar BS
- medium rep, narrow high bar BS
- natural GHR (no, I'm not strong enough to do proper positive reps yet)
- good mornings.

RDL's are my favourite hip extension exercise (for glutes/hams) but obviously these will be as severe on the lower back as good mornings.

What other suggestions? Our gym doesn't have the true GHR machine. One legged deadlifts? One legged hyperextenions? Any other.

So you've reached a sticking point on DL's? Where are you losing the lift? If your week of the floor you should try deficit pulls. Stand on one or two plates and DL. The point is to get stronger standing from a deficit so you blast through your sticking point. If your having trouble locking out the weight then give rack pulls a shot, starting the bar just below the knees. Also try speed pulls, you only load up about 50% of your max and practice ripping the bar off the ground.

yeah issue is off the floor, although this doesn't make sense as my squats are decent compared to the DL.

I seem to have lost the lift. It's gone backwards in the last 2 weeks.

My training partner says my hips are rising too quickly, so I may video tape my form

Tranquilo: I'll try the deficit deadlift though next week. I think there is something wrong with my technique. I do 140x5 DL, but can do 120-5kg RDL's (and that's not fresh) on a significant deficit

I feel much more at home doing RDL's.

Weirdly I was doing a bit more for DL's when I was doing them after squats (145x5).

I'll take a video next week to invite more analysis.

Originally Posted by Sim882

Weirdly I was doing a bit more for DL's when I was doing them after squats (145x5).

Yeah that is weird, I DL & squat on different days. I don't think I could give each drill 100% doing them on the same day.

The only thing I can think off is I'm slow to accelerate on the DL, but quicker on the squat b/c of the stetch reflex cycle and for whatever reason after doing squats I'm more explosive

If I was to do speed pull (I was reading TMUSCLE.com | Deadlift Diagnosis)

What day would you advise to do speed pulls on? It would be too much to do speedpulls and deficits on the same day? How taxing are speedpulls on your body?

Because of recovery issues, i have chopped down my proposed splits, its now

(1) Monday
Back thickness, pillars
(2) Tuesday
Upper Body Push (high volume)
(3) Weds, Friday, Sunday Rest
(4) Thursday
AM: Leg
PM: Back width (which is just 6 sets of pull ups, although 3 are extended sets)
(5) Sat
Upper Body Push (low volume)

I'd say you should be fine to do the speed pulls on the same day as deficit's. Personally I do my DL warm up sets as speed set's.