Exercise substitutions for hamstrings, low back?

[Chris Hansen]

Hello,

I'm not really equipped to do most of the hamstring and low back exercises described in the BtGB book. I was going to substitute different deadlift and bridge variations but are there any specific recommendations?

Thanks.

[JL]

Good mornings are another option, but you need weight.

[Chris Hansen]

Good mornings are another option, but you need weight.

Good mornings are a good idea, thanks.

I have free weights and floor space but I don't have a bench or table that will work, a place to anchor my feet, or a training partner.

[Neal Winkler]

Good mornings, RDL's, and various glute bridges will work.

Go to this guys youtube page and to find ideas and see what you can do with your set-up. You'll also find some stuff you can do for your hamstrings.

http://www.youtube.com/user/bretcontreras1

[JL]

Good mornings are another option, but you need weight.

Good mornings are a good idea, thanks.

I have free weights and floor space but I don't have a bench or table that will work, a place to anchor my feet, or a training partner.

Just be careful about the form issues, and I wouldn't use much weight when starting. I don't even know if it is a good idea to use any more than your 5-6 rep max weight. Olympic lifters have used it as an assistance exercise, and that is the way I view it. Not as something to get brutal with. Better to start too light (20-30 rep max) than injure yourself early. I haven't had any problems using them, but some people have.

What has worked for me:

Start light- Heck start with the bar to get comfortable, or less.

Use smooth rhythm - Slow smooth on the eccentric. Slow transition, and gently pick up the speed on the concentric.

Don't round the back - Keep it as flat as you can. Stick your butt out to start the eccentric phase. With this technique, I feel the stress primarily in the hamstrings.

Use a mirror - This helps to check your form.