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Doesn't this make it inevitably partially a squat? I'm only interested in the back workout. Normally I like to isolate muscle groups in workouts because I know exactly how much of the workout is being done by a specific muscle group. Also I know one muscle group isn't the "weakest link" and causing the other(s) to not work out as much as they could / enough.

For instance I'm thinking to use a sitting cable lat machine as a deadlift machine in my one complex gym as it has limited machines. But that would involve keeping my legs straight and essentially doing a row motion where I don't pull in with the arms or push out with the legs.

Doesn't this make it inevitably partially a squat? I'm only interested in the back workout. Normally I like to isolate muscle groups in workouts because I know exactly how much of the workout is being done by a specific muscle group. Also I know one muscle group isn't the "weakest link" and causing the other(s) to not work out as much as they could / enough. For instance I'm thinking to use a sitting cable lat machine as a deadlift machine in my one complex gym as it has limited machines. But that would involve keeping my legs straight and essentially doing a row motion where I don't pull in with the arms or push out with the legs.

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[–] • 6 pts

Because you'll blow out your knees.

[–] • 1 pt

Ok so ultimately it's about keeping the back straight and not having your legs locked for knee reasons. You often have to squat down further to keep your back straight while picking up the bar. So you could have near straight leg dead lifts and be fine so long as all the heights of the bars etc were perfect.

[–] • 2 pts

The closest thing to a straight leg deadlift is Romanian deadlift which still doesn't target back unless you're doing it wrong.

[–] • 5 pts

Your workout methodology Is flawed. You are better off working your body as a system. Big lifts targeting multiple muscle groups based on function. This is more efficient from a growth perspective and injury prevention

[–] • 3 pts

If you only wanna work out your back then don’t do deadlifts. There are many other ways to work out your back.

[–] • 2 pts

Straight leg dead lifts work the glutes and hamstrings, as well as back.

[–] • 2 pts

I actually blew my back out squatting last night like a fucking IDIOT. I was like let’s go for a new high. I wasn’t gonna get it. So instead of bailing I pushed through it and my form went out. 10,000 squats with good form, no problem. One bad squat with bad form. My fucking back is killin me. I’m not gonna be workin out for a week atleast I guess technically I did get the weight. I don’t count it though. I’m so mad at myself

[–] • 2 pts

Yeah locking out your joint with a progressive overload amount of weight and peak muscle contraction, what could go wrong?

A proper deadlift moves the bar vertically at 90• from a position on the floor and is returned. Ideally a perfect 90• for maximum efficiency and protection. The body moves accordingly to do this.

Deadlift is likely not the right tool for the resukt you are seeking. Checkout back bridging or lunges maybe?

[–] • 1 pt

There is a reason they tell you to lift with your legs. There is a multiplier of force on your back when you lift loads in front of your body.

[–] • 1 pt

Deadlifts are great because it works out many muscle groups, including the neck and forearms.

[–] • 1 pt

If you're trying to lift heavy, going too far down with your back is bad for the lumbar spine (lower spine). Just learn how to do a deadlift properly.

You can get a back workout with a hangover bench thing. I don't know what it's called, but your upper body is hanging over the edge with your face to the floor is you're in erect posture. Your body will be at about a 45 degree angle to the floor when you're up.

[–] • 1 pt

Most people have far more use for a proper deadlift than the type of exercise you are talking about.

The safer way to do the lift you're talking about is by using a hyperextension roman chair. I've seen people do this exercise with a bar behind their neck and two plates (225lbs). You can also do a straight leg dead lift. I've never seen anyone do this with big weights though. I have seen people do it with 40lbs dumbbells while standing on an elevated platform (8-12 inches). This was more about flexibility than raw power.

I don't know what you are trying to accomplish with your workouts, but I normally would advise against isolation exercises for anything except vanity muscles (bicep, shoulder, calf, etc). I've found that the rowing machine and one arm kettle bell swings translate very well to making my back strong at stuff I care about (working on cars, moving heavy shit, yard work, etc). If you are a power lifter then that hyperextension exercise is worth while.

[–] • 1 pt

Do bent over barbell or dumbbell rows if you want to do back. Or pull ups not chinups

Deadlifts are a full body (although fundamentally a leg exercise) workout.

What in the fuck is a sitting cable lat machine and how would/could you ever use it for deadlifts?

[–] • 1 pt

Basically this machine -

https://static.strengthlevel.com/images/illustrations/seated-cable-row-1000x1000.jpg

But you use it instead to do a kind of deadlift. I guess technically it's called a seated row machine.

I tried it and it seemed to work great. Slight bend on the knees and no pressure there. Since you're sitting that takes most of the pressure off your knees anyways.

However for me even at 120 lbs my right elbow felt like it was going to snap out. Eventually my hands felt the same. And 120 was still way too low for what my back could handle.

Seems like a great workout that moves a lot of weight a far distance. However my arms don't seem to be able to handle the weight my back can.

So I'll just stick to a lower back machine at the further to get to gym.

[–] • 1 pt (edited )

Seems like you know what to do now.

Target some of the smaller blue areas in your image to get some strength there which will help with what you're trying to achieve.

Farmers carries or suitcase carries with help with grip and forearm strength.

Obviously curls (get the girls) will help with bicep and elbow movement. Triceps will need to be done too as they work in conjunction with the elbow joint if you're finding impaired movement or weakness there.

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