Deadlift replacement in gymnastics

[Hiten]

I was wondering if there is a bodyweight equivalent for the deadlift the way handstand pushups are for the shoulder press. At first I thought it might be the front lever because the body position seems to be very similar to the top of a deadlift, except it's horizontal in the front lever and vertical for deadlifts, or have I got that wrong? If so, is there a bodyweight replacement for the deadlift? I'm just curious that's all.

[Neal Winkler]

Not as a movement, no. But GB training will improve your deadlift anyway, unless you already have a very advanced deadlift.

[Richard Duelley]

Just keep doing the whole body workouts and your deadlift will get better. I have worked up to a 2x+ BW deadlift (Thats my 2 rep max by the way 8) ) without even deadlifting! Just make sure to brush up your technique for a week or 2 before you go for a PR.

Specifically I believe backlever, planche, natural leg curls, standing back and front tucks, reverse leg lifts with weight, and ring work are the main contributing factors to my deadlift increases. Basically everything The deadlift is a whole body lift so if you strengthen your whole body then your deadlift will go up. :wink:

[Blairbob]

There really isn't one exercise that will replace it. A backward tumbling series, possibly.

Basically through grip and pull work such as rings and rope work, core work especially the straight back core exercises and levers besides SLS, especially weighted SLS could lead to increases in DL.

[Chris Hansen]

There really isn't one exercise that will replace it.

But can the deadlift replace other exercises?

I don't have a set-up that allows me to do some of the exercises in BtGB like natural leg curls and reverse leg lifts so I thought I'd do deadlifts instead.

[Neal Winkler]

There really isn't one exercise that will replace it.

But can the deadlift replace other exercises?

I don't have a set-up that allows me to do some of the exercises in BtGB like natural leg curls and reverse leg lifts so I thought I'd do deadlifts instead.

Getting a strong deadlift or romanian dead lift won't give you ability to do a NLC.

[Chris Hansen]

Getting a strong deadlift or romanian dead lift won't give you ability to do a NLC.

Probably, but I don't have access to that exercise anyway.

What would be a more accessable substitute for NLC?

[Neal Winkler]

Try sticking your feet underneath the bar so you can do NLC.

Put some 25's on the bar, and some extra weight if you need to. Then, place some plates on either side of the plates on the bar so that it doesn't roll around.

Viola!

[Chris Hansen]

Maybe I'll give that a try.

[Joshua Naterman]

Park your car in a flat spot, get a yoga mat and fold it up a few times for comfort and put your knees on the mat with your heels under the car doors (closed, of course) on one of the sides of the car! It'll be perfect! I have done things like that in the past and it's been great!

You can also make a pretty darn sturdy set-up for pretty cheap at home with some 2x4's and maybe a sheet of plywood. Way better than what I currently have, mine was a good concept but using 2x4's is smarter and sturdier than PVC.

[Blairbob]

I don't have a set-up that allows me to do some of the exercises in BtGB like natural leg curls and reverse leg lifts so I thought I'd do deadlifts instead.

You can do horizontal RLL off a bench. You may have to bend your knees but it's better than nothing. They also can be done with the use of a swiss ball.

NLC can be done with a door pullup bar possibly or by putting your feet under a couch. Maybe.

If you can't do NLC, I would either do hip thrusts (like a glute bridge) or glute bridge extensions where you start in a glute bridge and extend your legs out and back. On a swiss ball they are too easy but you can use a frisbee and it's ok. The more friction, the more difficult.

[Philipp Hornung]

Please enlighten me: What the **** ( ;-) ) is a NLC?

[Neal Winkler]

Natural Leg Curl.

[Chris Hansen]

Just curious, what is the selling point of Natural Leg Curls?

What do they offer in terms of athletic performance and why use them instead of deadlifts or something?

[Neal Winkler]

They are incredibly hard and will make your hamstrings stronger than through deadlifts alone. Also, if you want to add more volume for the hams, you may need to give the rest of your body a break so it wouldn't be a good idea to increase volume of deadlifts.

[Razz]

They also strengthen the hams and lower back while there is a straight line from knee to shoulder (straight body) which is more specific to gymnastics than the deadlift.. That's one of my theories at least