Deadlift form...

Foley · Sat, February 24th, 2007, 08:36 AM

Is it ok to feel a little bit of pain in your lower back the day after doing Heavy Deadlifts?

chris0374 · Sat, February 24th, 2007, 09:19 AM

Deadlift is lower back exercise so I guess you'll feel it in your back. I do too. But if it's pain, then I don't think it's okay. If it's soreness, it should be fine.

bradh · Sat, February 24th, 2007, 09:31 AM

If its pain i would suggest you start some glute activation excercises. Its possible your glutes are not firing when your deadlifting and the lowerback is moving most of the load, recipe for an injury.

Check out this article:

http://www.t-nation.com/readTopic.do?id=495189

I follow these methods myself and have seen great improvements in my lowerback health and deadlift form.

Foley · Sat, February 24th, 2007, 09:38 AM

I think its soreness > pain, but I could be wrong. Thanks for the article canada

Foley · Sat, February 24th, 2007, 09:57 AM

Quote:

Originally Posted by canada

If its pain i would suggest you start some glute activation excercises. Its possible your glutes are not firing when your deadlifting and the lowerback is moving most of the load, recipe for an injury.

Check out this article:

http://www.t-nation.com/readTopic.do?id=495189

I follow these methods myself and have seen great improvements in my lowerback health and deadlift form.

Would you suggest doing all of those exercises?

chicanerous · Sat, February 24th, 2007, 02:57 PM

With deads and squats in general:

If you feel some tightness from a pump in the lower back while performing or after the exercise, this usually isn't a problem (though uncomfortable). I find that this is either a sign that my form is close to breaking on a few reps or, more often, that my lower back just needs a few days off because I've accumulated fatigue. Developing a pump seems, to me, to be abnormal and a good warning sign.

However, if you feel any type of pain at any time, this is a problem. If you're performing a workout, you should stop the exercise immediately. It's always better to be safer than sorry. If you think something is wrong, something probably is wrong. The last thing you ever want is to end up injured. It's better to abbreviate one workout than to have to miss many.

The ideal situation is to feel very little in the lower back as the legs and glutes should be taking on most of the load. Glute activation work and a close look at your form is a very good idea if you consistently don't "feel it" in these muscles.

bradh · Sun, February 25th, 2007, 09:33 AM

Quote:

Originally Posted by Foley

Would you suggest doing all of those exercises?

I usually run through 5-8 per workout.

Birdogs, bridges, over/under, hip corrections, lateral and forward leg swings etc

Foley · Sun, February 25th, 2007, 09:45 AM

Quote:

Originally Posted by chicanerous

With deads and squats in general:

If you feel some tightness from a pump in the lower back while performing or after the exercise, this usually isn't a problem (though uncomfortable). I find that this is either a sign that my form is close to breaking on a few reps or, more often, that my lower back just needs a few days off because I've accumulated fatigue. Developing a pump seems, to me, to be abnormal and a good warning sign.

However, if you feel any type of pain at any time, this is a problem. If you're performing a workout, you should stop the exercise immediately. It's always better to be safer than sorry. If you think something is wrong, something probably is wrong. The last thing you ever want is to end up injured. It's better to abbreviate one workout than to have to miss many.

The ideal situation is to feel very little in the lower back as the legs and glutes should be taking on most of the load. Glute activation work and a close look at your form is a very good idea if you consistently don't "feel it" in these muscles.

Cheers dude

Foley · Sun, February 25th, 2007, 09:46 AM

Quote:

Originally Posted by canada

I usually run through 5-8 per workout.

Birdogs, bridges, over/under, hip corrections, lateral and forward leg swings etc

Cheers C. I gave these ago yesterday, and they seemed to work a bit; after only doing about 10 mins of them

bradh · Sun, February 25th, 2007, 09:50 AM

Quote:

Originally Posted by Foley

Cheers C. I gave these ago yesterday, and they seemed to work a bit; after only doing about 10 mins of them

That's all i do 10-12min tops. Mobility/activation work really pays off but i found it took a few weeks to really get the results and now if i get slack with it i feel it. I actually like the drills, great warmup and makes you feel very loose and agile.

I'm going to do a few upper and lower body circuits in about an hour. 10-15min