Deadlifts..

binster · July 23rd, 2009, 10:14 AM

I have just recently begun incorporating deadlifts into my workouts. For those of you that perform deadlifts do you find that your lower back aches the next day? Especially after heavy reps?

If not then can someone point me to pictures of proper form, grip, etc? Thank you..

**Insex** · July 23rd, 2009, 10:29 AM

It's normal for most people; so it's nothing to worry about.

Once you perform Deadlifts for an extended period of time on a consistant basis, your body will be better conditioned to perform them. You probably feel really sore from performing Deadlifts right now because you haven't done them much in the past. Just like with everything else, the first time you try a new exercise, it's going to be challenging and it's going to hurt. However, after you perform that same movement over and over again, your body gets stronger and you'll get used to it--by then you won't be aching as much as you are right now.

Although, it goes without saying that good form--especially for Deadlifts--is important also. Are you squatting down and lifting the weight with your legs instead of your back?

Here's a good video on YouTube regarding Deadlifts:

YouTube - Dead Lift Technique Instructions with...

DEALER · July 23rd, 2009, 10:56 AM

I love the deadlift. Lower back still gets tight after heavy DL's. If it's a sharp pain than you definately messed something up in there, but if it's a tightness, and/or a burning sensation, then congratulations! Welcome to heavy deadlifting.

It's very important that you rest you lower back in the days following heavy DL's. When I was new to deadlifting, I was overdoing it. I would do the heavy DL's, then a couple days later, I'd be in the cage squatting like an animal. Do not do as I did. I totally made a mess of my back, and the "soreness" you are feeling, took three months of physio to go away. LOL.

This is no joke. I wouldn't listen to anyone who said to take it easy and I payed the price. Lower back problems are common, and are very frustrating when trying to make progress in the weight room. It has taken me a year to get back to my old self on the deadlift and I still am no where's near the weight I was at on the squat.

**wil** · July 23rd, 2009, 05:01 PM

Yeah, what they said.

About a year ago I started doing deadlifts seriously and at first, I was stiff and sore all the time. After heavy workouts I was walking like a senior citizen for a couple days. Now I don't have any trouble even when I hit new PR's.

Deadlifts are now my favorite exercise.

binster · July 24th, 2009, 01:21 PM

Thanks for all of the info guys. I feel better today. I think it's best to start slowly and go one week between deadlifts to allow my muscles to heal.

Someone I work with who is a big weightlifter told me my hamstrings have tightened up. That's why my lower back is aching.

Should I alternate deadlifts with stiff-legged deadlifts to hit the hamstrings as well? Eg. 1 week dead lift, next week stiff-legged deadlift... is that ok?

Bin

**Insex** · July 24th, 2009, 02:57 PM

Quote:

Originally Posted by binster

Thanks for all of the info guys. I feel better today. I think it's best to start slowly and go one week between deadlifts to allow my muscles to heal.

Someone I work with who is a big weightlifter told me my hamstrings have tightened up. That's why my lower back is aching.

Should I alternate deadlifts with stiff-legged deadlifts to hit the hamstrings as well? Eg. 1 week dead lift, next week stiff-legged deadlift... is that ok?

Bin

If your hamstrings are tightening up, you need to stretch--not necessarily lift more.

Get yourself in the habit of stretching your entire body after each of your workouts. You will benefit from daily stretches by increasing flexibility and promoting muscle recovery.

Yes, you can alternate Deadlifts with Stiff-Leg Deadlifts if you'd like; but most of all, you need to stretch your entire body after working out. Your lower back will thank you.

**orientalkid** · July 26th, 2009, 10:17 AM

i tend to feel it in the spinal erector all the way up to the upper portion of my lower back (or lower portion of the upper back). It should feel like someone inserting 2 steel rod into ur spinal erector making it tight and forcing u to keep ur back straight.

**orientalkid** · July 26th, 2009, 10:19 AM

u can also try doing ATG body weight squat and wide lunges to open up ur hip joint b4 attempting deadlift.

**helpmespock** · July 26th, 2009, 10:45 AM

be sure to fully stretch out before deads as well. stretch the lower back, the hamies and the adductors. I often do some light leg curls and adductors before deads.

**torofuerte** · July 26th, 2009, 10:58 AM

Quote:

Originally Posted by binster

Thanks for all of the info guys. I feel better today. I think it's best to start slowly and go one week between deadlifts to allow my muscles to heal.

Someone I work with who is a big weightlifter told me my hamstrings have tightened up. That's why my lower back is aching.

Should I alternate deadlifts with stiff-legged deadlifts to hit the hamstrings as well? Eg. 1 week dead lift, next week stiff-legged deadlift... is that ok?

Bin

Stiff-legged deadlifts is one of the most idiotic, stupidest exercises ever. You can't load the bar heavy enough to hit the hamstrings in a decent manner without risking a herniation. Think about it, what part of the body do you use to lift the weight up and down in a stiff-legged dead lift?

a. The lower back?
b. The hamstrings?

Answer: a.

Unless you have years of lifting experience and are looking to moderately hit the lower back, don't dead lift stiff legged.

Also, your lower back hurts and is stiff because dead lifts hit them. It is not necessarily true that it is because of your hamstrings are tight. Also, it is assuming that you are doing dead lifts with proper form and that you are giving your lower back at least 48 hours of rest between dead/squats sessions. If that's not the case, then it is improper training that is causing lower back discomfort.

Also, a lot of people think their hams are tight (.i.e. "I can't touch my toes"), but in reality it is either the glutes, hip external rotators, or lower back (or any combination of these) that are tight.

Before attempting to stretch your hamstrings, stretch your calves and glutes and lower back, then, stretch the hamstrings, making sure that it's a light stretch after a dead lift/squat workout, and a stronger (but safer) stretch on days that you do not dead lift or squat.

binster · July 26th, 2009, 11:41 PM

Thanks torofuerte. I did a lot of stretching today and my lower back feels fine. I guess this is how it is with Deadlifts. I never stretched after my workouts but now I will on my Squat/Deadlift days..

bk

**theatrain** · July 27th, 2009, 12:45 PM

Toro, I love doing sldl for hams.

I don't load the bar tooo heavy, just enough to give me a real goood stretch.
Its not so much a pump I get out of doing them like the pump your chest gets from benching..

I get an awesome stretch... that's all. I just do a couple light sets at the end of my ham routine and I'm set

**helpmespock** · July 27th, 2009, 01:35 PM

yeah i think the stiff legs are fine too. Of course "stiff legs" are a misnomer, as you should do them with a slight bend at the knees, so as not to stress the low back too much. I have also found continuous tension, by never restingthe barbell on the ground works them best. I think they are key to good ham development. That is bourne out by the fact most pro and amature bodybuilders do them at least some of the time.