Last week while doing deadlifts i seemed to pull something in my lower back right above my asscrack while deadlifting. It was on my third set, first set was 10x at 315, second set was 6x at 365 and then on the third set i switched grip and was doing 275 when like on the 4x i felt the worst pain in my back ever.
Should i keep doing deadlifts?take a week off? or stop doing them completley? its been about a week and still can feel the pain in the same area however no were near as bad as when it first happend.
This kind of thing happens every once in awhile with new lifters at our gym. Obviously no one can diagnose you over the internet, but w/r/t how to go about deadlifting:
-Injury risk goes way up if you pull for high reps. Cap your sets at 5 or 6.
-Don’t bounce them. Let the weight deaden on the platform before each pull. This is why they’re called ‘deadlifts.’
-Pressurize your core before every single pull. No matter what is on the bar.
-Perfect head position for every rep, no matter what’s on the bar.
-If you start having trouble holding your arch your set is over. If you’re too tired to pull properly, you’re done pulling for the day.
Obviously, pulling for high reps can be hugely anabolic, but the injury risk is real, so you have to make that call. I’d play it safe and follow the advice above. In addition to safety, your limit strength will go up pulling this way.
It’s not necessarily true that deadlifting hurt your back. What you THINK was proper deadlifting hurt your back, but who knows what that is? You can only judge yourself. Here’s an example of perfect deadlift form. Make sure you’re doing it as much like this as possible.
[quote]Yossarian wrote:
It’s not necessarily true that deadlifting hurt your back. What you THINK was proper deadlifting hurt your back, but who knows what that is? You can only judge yourself. Here’s an example of perfect deadlift form. Make sure you’re doing it as much like this as possible.
(and no, I’m not serious on that being good form)
[/quote]
[quote]Ramo wrote:
-Injury risk goes way up if you pull for high reps. Cap your sets at 5 or 6.
to safety, your limit strength will go up pulling this way.[/quote]
Hi Ramo,
The rest of your post was serious, so I guess you were not joking here. Can you provide a reason for injury possibility going up with rep count?
[quote]Yossarian wrote:
It’s not necessarily true that deadlifting hurt your back. What you THINK was proper deadlifting hurt your back, but who knows what that is? You can only judge yourself. Here’s an example of perfect deadlift form. Make sure you’re doing it as much like this as possible.
(and no, I’m not serious on that being good form)
[/quote]
Damn, dude, eveyone knows that this is the way you’re supposed to deadlift:
[quote]patricio2626 wrote:
Ramo wrote:
-Injury risk goes way up if you pull for high reps. Cap your sets at 5 or 6.
to safety, your limit strength will go up pulling this way.
Hi Ramo,
The rest of your post was serious, so I guess you were not joking here. Can you provide a reason for injury possibility going up with rep count?[/quote]
Form rapidly deteriorates, less core stability etc
I always like doing a set of 315x15 at the end of my deadlift workout. Sure forms changes a little bit, but I think the benefit is definitely worth the added risk.
[quote]Sick Rick wrote:
patricio2626 wrote:
Ramo wrote:
-Injury risk goes way up if you pull for high reps. Cap your sets at 5 or 6.
to safety, your limit strength will go up pulling this way.
Hi Ramo,
The rest of your post was serious, so I guess you were not joking here. Can you provide a reason for injury possibility going up with rep count?
Form rapidly deteriorates, less core stability etc
Your form broke down most likely. Especially with the deadlift and squat, be careful of doing too much high rep sets if you going into a heavier set. The lower back can fatigue much easier this way, so you have to modify and do lower reps for warmup if going heavy, and/or use longer rest periods to allow your body to perform the next set properly.
