In over 1 1/2 of training, I still had yet to deadlift. So yesterday, I read Mastering the Deadlift I + II, and despite the catcalls that it is a complicated and dangerous movement, I decided that at least to me, the movement looked quite simple. I headed to the gym, and loaded up to 95lbs just to get the movement down.
I couldn’t feel my back doing the work, so I added some weight. I was watching myself in the mirror, and appeared to display none of the common faults I had seen, my back was flat in both throughout the movement, and my butt was out through the begging and final parts of the movement. I was no scraping shins, I was not hyperextending, I was not underextending.
I wondered what coudl be so hard, so I loaded up some 45’s, and ended up doing two reps of 270, and was kind’ve dissapointed in the numbers, regardless today my hamstrings are QUITE sore today, and the inner areas of my back near the spine are slightly sore.
In retrospect nearly maxing on my first try and deadlifts was foolish at best, but are these areas which should be sore after deadlifting? Or was I doing somethign wrong?
your 1.5 years of training have already given you strength to do 270 first time so dont be dissapointed, i’m sure it will be good for you. Sore lower back is ok provided it’s muscle sore, not creaky and painful.
Since I made this post, the pain in my inner back has actually dissapated, but my lats gluts and hammys are still shot, and i must say pulling for my first time was amazing, and am going to include a DL/Squat day per week from now on.
First off, good for you looking into deadlifting properly. From what you’re telling me it sounds like you know what you’re talking about. One thing has stuck out, there shouldn’t be any real pain in your lower back. The first part of the movement in more through your legs then anything. Keep your back straight and chest up and out.
My lower back gets really sore when I deadlift, But I also am doing squats,deadlift, sldl,powercleans on the same day Should I just deadlift on one of my lower body days and squat on the other or what? my form is really good and I lift in like sets of 3-8 reps. My lower back might be weaker then my legs…should I be worried?
[quote]zephead4747 wrote:
My lower back gets really sore when I deadlift, But I also am doing squats,deadlift, sldl,powercleans on the same day Should I just deadlift on one of my lower body days and squat on the other or what? my form is really good and I lift in like sets of 3-8 reps. My lower back might be weaker then my legs…should I be worried?[/quote]
i’ve read advice saying to train your lower back with heavier lifts directly (or squat) only once a week for the purpose of getting a good recovery. The lower back is both powerful and sensitive.
BTW, also, don’t retract the scapula while on the floor, do it at the middle/top. More emphasis on upper back this way, it’s a better exercise, and you really can do more weight if you learn to perform it that way.
Also (I know I triple posted, I just didn’t want to have to wait to edit my post):
If you finish on the deadlift and you seem to be leaning forward uncontrollably, hit the lower back with good mornings and cable pullthroughs…if you seem to be leaning back, hit the abs with standing stuff, and with the plank.
Happy DLing.
PS I find myself using variations on it more than the original DL. Rack pulls, pulls, high pulls, snatch grip DLs, etc.
[quote]Crusher Jr. wrote:
One thing has stuck out, there shouldn’t be any real pain in your lower back. [/quote]
It’s a posterior chain movement. If he’s never done it before, no matter how nice his form is looking, the muscles in his lower back are going to be worked in a novel form just bracing.
Novel movements cause DOMS. So it’s not surprising to me at all that there’d be lower back pain.
What I differentiate between is muscle pain (don’t care) and joint pain - which is a sign that something is wrong.
Use your own judgment, I always got a ton of soreness there, and of a different sort (from regular DOMS). I mean, the lower back is practically the most important stabilizer muscle, so muscle soreness there is bound to be pretty profound…just to say “hey, we’re pretty exhausted down here zephead4747. Don’t deadlift two days in a row 'til we get this under control.”
This is my second week on deadlifts and i did 5x5 of 275 lbs but, i have a problem of lowering the weight. It’s my elbows really, they always unlock when i lower the weight but, it just feels so natural for them to do so. Any suggestions? The knees breaking to soon maybe?
They unlock? The elbows aren’t a factor at all for me, during any part of the DL. I keep em straight the whole time of course…I focus mainly on grip and posture the whole time, so the elbows never really factor in.
[quote]TPAIN63 wrote:
This is my second week on deadlifts and i did 5x5 of 275 lbs but, i have a problem of lowering the weight. It’s my elbows really, they always unlock when i lower the weight but, it just feels so natural for them to do so. Any suggestions? The knees breaking to soon maybe?[/quote]
Don’t stress. It’s important on the lift to protect your elbow joint, but going down it’s no big deal. As long as you keep a neutral spine, it doesn’t matter how you lower the weight.
Think of this. 1) Do you feel safe? 2) Do you feel comfortable?
If the answer to both is yes, then I think it’s no problem.
Comfort is relative. But once you adjust to the exertion, I think it’s important to gauge your comfort zone and push it…whether that be with rest periods, sets/reps, or weight.
Comfort is relative. But once you adjust to the exertion, I think it’s important to gauge your comfort zone and push it…whether that be with rest periods, sets/reps, or weight.