Why I Stopped Deadlifting — Key Takeaways
Swap heavy deadlifts for loaded 45° back extensions — but only if you match the effort, using 6–15 reps near failure with progressive overload past 60+ kilos.
Key takeaways
Replacing deadlifts with back extensions requires replacing the load, not just the movement
Replacing deadlifts with back extensions requires replacing the load, not just the movement
- Bodyweight-only substitutions fail to maintain size/strength
- Expect to add 60+ kilos of load via plates or dumbbells over time
45° back extensions cause less upper back and trap fatigue than deadlifts
45° back extensions cause less upper back and trap fatigue than deadlifts
- Deadlifts left traps sore for 2+ days, hurting subsequent pull/push workouts
- Back extensions hammer lower body without the same systemic fatigue
Train back extensions in the 6–15 rep range, 1–2 reps from failure
Train back extensions in the 6–15 rep range, 1–2 reps from failure
- Push until final reps slow down and extension is barely achievable
- Progress weight heavier over time while working near failure
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In this video
- 1mWhy replace deadlifts with 45° back extensions
- 1mReduced interference with upper body training
- 2mAvoid the common mistake: train back extensions heavy
- 2mTechnique and intensity protocols for back extensions
“If you're going to replace deadlifts, you have to replace the effort as well.”
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