So I just started WSSB this week and I just did the leg day (first time doing serious leg lifting.
I weigh 155 and i was going for 5RM with 195lbs. I did it but after my erector spinae really killed, and I’m wondering if that indicates that I was doing it wrong, or if thats just the weakest link of all the muscles involved?
[quote]Mephetic436 wrote:
So I just started WSSB this week and I just did the leg day (first time doing serious leg lifting.
I weigh 155 and i was going for 5RM with 195lbs. I did it but after my erector spinae really killed, and I’m wondering if that indicates that I was doing it wrong, or if thats just the weakest link of all the muscles involved?[/quote]
I’m wondering the same thing. I’m scared to go heavy with deadlifts because I am afraid of hurting my back. When I do deadlifts sometimes I feel sharp pains right at the bottom of my back and I don’t know if that’s normal, or because I’m doing them wrong.
Yea, I wouldnt say my pain was sharp, but it did hurt. I forgot to mention that I have a history of sacro-iliac joint problems so I try to be real cautious about anytthing involving my lower back
You really shouldn’t experience real “pain” doing deadlifts.
I would highly recommend using a very light weight and really focusing on proper form. Bump the weight up 10 lbs or so every week until you get to the point where you’re really working hard to move the weight while keeping your form in check.
I’ll assume you’re both new to this since you posted in the “Beginners” section. Trust me - you do not want to cause an injury that can nag you for the rest of your life because you’re moving too much weight with improper technique. Train smart!
-Nick
try doing romanian deadlift instead of stiff legged
[quote]Mephetic436 wrote:
Yea, I wouldnt say my pain was sharp, but it did hurt. I forgot to mention that I have a history of sacro-iliac joint problems so I try to be real cautious about anytthing involving my lower back[/quote]
Mine’s kinda sharp, and it hurts to move my back at all for a couple seconds after each set.
Have you considered that you are using to much weight for your strength level? Just because you read people here talking about dead lifting 400 pounds plus does not mean that you should try to use to much weight. Bump it down to 135, just 1 plate on each side.
Use that until you know your form is good. Hell, that is what I just decided to do. Even on heavy days. I figure, 135 is very easy for me to lift, but at least I know I am doing it with near perfect form. From here I will add a small amount at a time. Its your back take care of it. Leave you ego at the door.
My advice is this.
Give it a few days. if your back starts feeling better then its just muscle soreness. That would be the same as if you just started lifting and did an amazingly heavy and intense curl workout. It would hurt your biceps.
If it doesn’t go away in a few (+/-) days then when you go to do another set of deads, find someone that knows a little bit about it and have them watch, or post a vid here. I’m guessing that if you post a video of your dead form EC will have some “A FREAKIN MAZING” advice for you if you ask.
And stretch well afterwards.
Oh yah, and a lack of flexibility will cause pain doing dead lifts. I use to get it all the time until I figured it was a flexibility issue. Total body stretching and concentrating specifically on the hamstrings glutes and hips is in order for you sir.
Try that with dropping the weight. Remember, there is nothing sexy about a guy who used to much weight dead lifting, could not keep proper form, and now has a bad back because of it.
Does anyone know of a vid/pic/article with a good explanation on how to do deadlifts properly so you don’t hurt yourself?
I read the article on deadlift form thats around here somewhere, and I practiced w/ just the bar first in the mirror, so to the best of my knowledge I was doing it w/ decently good form. to the best of my knowledge
The program, West Side for Skinny Bastards, calls for doing a 5RM, i probably could have done more weight than I did, maintaining the same (good?) form.
So its either stick to the program or be very very safe. Id rather stick to the program unless erector spinae pain is a specific syptom of poor deadlift form.
So is it?
Yes, it is a symptom of poor form, or poor flexibility. Like I said, I was getting the same thing when I wasn’t flexible enough…
And if you are experiencing pain then how do you figure it is your 5 rm??? Where is the logic behind that? When they say one Rm they arn’t talking about how much weight you can lift UNSAFELY.
Order EliteFTS’s Squat and Deadlift Exercise Index DVD. Its well worth it.
www.flexcart.com/members/elitefts/default.asp?m=PD&cid=338&pid=981
They have one for Bench too.
www.flexcart.com/members/elitefts/default.asp?m=PD&cid=338&pid=1013
Its a good investment. I have mine and I have watched them several times. they have a lot of accessory exercises to help you out also. They go over form, setup, everything. Its the most comprehensive thing I’ve seen.
michaelangelos- you should check this out if you havent already
Start doing good mornings as well(practice movement first). These can be done in place of deadlifts and are generally safer if the load is correct. It will work on your hamstring strength and build up those spinal erectors.
[quote]gainera2582 wrote:
Start doing good mornings as well(practice movement first). These can be done in place of deadlifts and are generally safer if the load is correct. It will work on your hamstring strength and build up those spinal erectors. [/quote]
Really? I saw that you’re a “Physical Educator” So you work with kids? Every time I tried to teach kids the right way like that they screwed it up and rounded their backs like they were getting bent over a barrel.
I found it useful to stand behind them and if they tried to bring their butt up before they brought the weight up I would just dig my knee into their back. if they brought the weight up correctly I let them continue. If they did it right they moved their hips forward around my knee.
[quote]Mephetic436 wrote:
michaelangelos- you should check this out if you havent already
http://www.T-Nation.com/readArticle.do?id=1582703[/quote]
Check out parts 2 and 3 of that article as well. Also search for the deadlift diagnosis article.
[quote]tveddy wrote:
My advice is this.
Give it a few days. if your back starts feeling better then its just muscle soreness. That would be the same as if you just started lifting and did an amazingly heavy and intense curl workout. It would hurt your biceps.
If it doesn’t go away in a few (+/-) days then when you go to do another set of deads, find someone that knows a little bit about it and have them watch, or post a vid here. I’m guessing that if you post a video of your dead form EC will have some “A FREAKIN MAZING” advice for you if you ask.
And stretch well afterwards.[/quote]
What this guy said.
Another thing to look for that I’ve been guilty of the past is you want hip extension NOT back extension in a conventional deadlift. Eric Cressey in one of his newer deadlift articles has several videos showing the different types. One way I’ve found to really focus on hip extension is tightening my glutes as I start the intial pull.
I read all the articles then I tried just getting into the position and I felt a sharp pain right at the bottom of my back.