Try THESE Calisthenics Deadlift Alternatives
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- Опубликовано: 30 июн 2024
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Hey everybody! Been a while since I published a video. I figured I'd start things off answering a question I've had many times for the years, "what calisthenics exercise is a substitute for deadlifts?" Well, my answer isn't so straight forward. I don't believe there's a true 1:1 substitution for deadlifts in the world of calisthenics, but there are a couple bodyweight exercises I share in this video that are good alternatives. If you do these calisthenics exercises regularly, you'll strengthen the same muscle groups as deadlift: hamstrings, glutes, lower back, upper trapezius, forearms and your entire core in general. I hope you enjoy the video!
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CHAPTERS:
00:00 Intro
00:38 Good Mornings
02:50 Inverted Hangs
04:26 Summary & See ya!
i would add bodyweight one-legged hipthrusts. can help with additional glute/hamstring load and will add in the hip hinge movement similar to the way its done in the deadlift.
Upper back on a bench and one heel on another bench or stool or chair with the other non working leg pointed up.
And sure if you have some kind of weight you could put it on your lap.
This is pretty challenging and it's best to start with two legs then one leg negatives then one leg ones.
Great video and straight to the point, these look a really good substitute. Thanks Ryan!
i am new to good mornings. they are great. grateful for this video. thanks
I love this channel it was the final point which made me do one arm push ups! Sending you ❤ from my heart!
Way to go on the OAP! 💪
Nice video, Ryan!
Oh man, it's been a while or been a while since I saw the notification. Anyway, thanks for all the hard work. Do you have any videos on the top ic colds and flu
THANKS BROTHER.
Food for thought......the motion of the legs relative to the body during a deadlift mimicks the motion of the legs during sprinting..... Also as my deadlift numbers have gone up so has my sprinting speed (not my stamina just speed)....so the reverse must also be true. You can use sprints to workout the same muscles as the deadlift.
To me, the deadlift has always been a hamstring exercise primarily. I get some gluts and lower back activation, but a lot more of that from squats.
To get the benefits for my hamstrings without the fatigue from deadlifts, I do these gym rings hamstring curls: ruclips.net/video/gnQeG5LXUbI/видео.htmlsi=euZLSM-NnCLfet-i
They give you a full range of motion, hamstring and lower back contraction. If you do a lot of squats anyways and you don't want to add heavy deadlifting to grow your hamstrings, try these. Ring hamstring curls are easy to set up, you'll fell your hamstrings instantly, can easily do them to failure and manage to do more reps compared to Nordic curls (which aren't easy to do everywhere).
Nice! I’ll give those a try. Thanks 😊
Jump rope, hill sprints and back flips/ back hand springs. Especially the back flip.
This was great. Thank you Ryan.
What about bodyweight single leg rdl? Are they good for substituting regular weighted rdl?
Yes, definitely. I’ve heard people call them “drinking birds” too for a fun name :) Balance can be a limiting factor for some folks, plus they hit the hams harder, so I’d say use the single leg deadlifts as a progression after building up the good mornings.
@@MinusTheGym Thats great. Thnks
I would say the best bodyweight equivalent is one legged skater squats. They probably work the quads a bit more than a deadlift, but big effort on hamstrings and glutes. Often use them when traveling. Loved that you also added in an exercise to compensate for the upper body portion too; often do a hang and then some band upright rows as an alternative.
Great video! I've always done deadlifts primarily to work my lower back. What are your thoughts about the superman exercise -- lying on your belly and lifting your legs, chest, and arms slightly off of the floor? Or hyperextensions? And is there a way to do hyperextensions at home? I've only done those when I used to go to a gym. 💖💖💖
Superman's are okay.
Hyperextensions easy if someone holds your feet on a good bench or sofa arm or back.
Many resort to holding bench or table and moving legs instead.
Some have fastened legs to a bench with lashing straps, a belt or rope that they can reach to set up and release but it's awkward.
Getting full range of motion won't usually be on the table.
Variety is good but different hip hinges as discussed might be better.
Look at the video again and other comments...
I've seen some powerlifters attach a strength band on the top of squat rack or crossfit rig.
Then they place the bank underneath their armpits across the chest. Then bend forward like a good morning😊
Interesting. So they’re using it for a cable crunch alternative, I guess 🤔 It’s not really the same as a GM because they’re not working against the resistance as they extend at the hips and raise the torso.
What do you think of adding resistance bands?
Absolutely 👍 I’m always a fan of using bands. They’re so versatile.
Hah! I've done BW GMs and didn't know if they did anything. Thanks for this! They're much more convenient than leglifts or crunches if the grounds not great
As for the second. Do pull-ups and dips not engage the same muscles?
Nice! Try tightening up the core and minimizing the bend of the knees with your GMs. Also, try to go slow and get the torso close to parallel to the floor. You should feel it in the hamstrings the next day if you do them right.
And no, pull ups and dips won’t hit the lower back and hams like GMs do. Pull ups hit higher back muscles (lats, rhomboids, rear delts) and dips are more of an anterior exercise.
Oh I definitely felt them! I did a ten set circuit with Pushups, rows and squats with GMs at the end...
And oh no sorry there's been some confusion. I meant with the second exercise you showcased. Are the Lats, Traps and forearms not loaded similarly in a pull up or a dip respectively as in the upper body hang you displayed?
Your dog is just beautiful.
Thanks! ☺️ His name is Dash and he’s 10 months old currently. We got his DNA tested and he’s a mix of primarily Pit Bull, Husky and Great Pyrenees. Quite the mutt! lol
The hip hinge motion is very important for an adult film star like Jonny Sins.