ok here’s my dilemma–i work a lot of 12 hour days so needless to say i dont have a lot of time to workout (join and go to a gym)…however i do have access to a small gym at work…the only free weights they have are dumbbells that only go up to 60 lbs–everything else is on a universal…
need a little advice as to how to hit my lower back comparably to a deadlift even though i do use the dumbbells to get what i can…i used to just forgo them altogether but i feel i need to do them…any suggestions are appreciated…
Stiff leg deadlift, single leg SLDL, weighted hypers (if they have them), DB Snatch, etc. You will also get some good back stabilization with weighted lunges, stepups, DB squats, etc.
You could try picking up some bands from elitefts. They are small enough to take to work and can add significant resistance to your dumbbell deadlifts, not to mention the variety of pre-hab and other exercises they would open up to you.
If you have room to get an olympic bar and plates into the work gym, then you are set.
If you can get a sand bag into the gym, you could lift it. Space may be the problem…
If you could go out to the parking lot and lift out there you may be set. My brother put a bar/weights out back behind the building he works in. It is rusty but works.
The only exercise I didn’t see listed was good mornings. You can do these with weight on the back or zercher style. Hold a couple dumbells or a sandbag close to your chest and bend away.
I agree with the others though, you’re going to run out of weight fast. Raw squating is great for the lower back as well.
Single-leg RDL’s with your back foot on a bench. Pair that with single leg squats with your back foot on a bench and you can probably give your legs a damn good workout with just those two movements.