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Deads ain't my favorite

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Old 01-30-2007, 08:46 AM   #1
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Default Deads ain't my favorite

I know hands down that doing deadlifts are a great benefit...but I can'r seem to get the mechanics down for deadlifts...my lower back hurts like a MoFo.

I have been doing Romanian deads with somewhat less strain to my back. I have been using other alternatives (if ya wanna call it that) to substitute for deads. I use a weight belt but my lower back just kills me...a clear indication that I am doing it wrong. Watched the other dawgs at the gym and tried to follow the strict moevement...but I am not getting the results I need because of lower back pain.

Its a bitch...and I am becoming somewhat frustrated with this...because I know I am missing out on the goods.

Been out the loop for a minute...I'm back in the house now...I like this forum very much. I like the No BS approach around here.

TC
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Old 01-30-2007, 09:45 AM   #2
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My first suggestion is to drop the wieght down. Yeah I know its a bitch, no body wants to go backward. But when you drop the wieght down, you will be able to work on your form, and before you know it you will be moving a lot more wieght then you are now.

I would also suggest doing some wieghted hypers, or pull throughs on days when your not doing deads. They will help with the lower back problems, and get that core strength going also. Again keep the wieghts low till your comfortable, move up slowly. Lower back isnt something you wanna mess around with.

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Old 01-30-2007, 09:49 AM   #3
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^^ good advice , pullthroughs seem to work really well. Also the weighted hypers and weight situps seem to help to.

I don't know if you have a hex bar,, but some people say that using that helps with lower back pain, and they can acually lift more weight.

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Old 01-30-2007, 10:36 AM   #4
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Quote:
Originally Posted by TCGT
Watched the other dawgs at the gym and tried to follow the strict moevement...but I am not getting the results I need because of lower back pain.
I'd be surprised if they were all doing it perfectly. Fact is most everybody does it wrong. Maybe just a few hardcore knowledgable guys at your gym doing it right but be careful about your assumptions!

I agree that what it comes down to is lightening it up and building on it slowly. At this point, not having had a lot of success that is the best thing to do. Even if it's feather weight. What you'll find is that once you get down the correct movement pattern you'll see a tremendous burst of progress and then a slow down where you can begin to identify and work of your weaknesses.

Depending on your build you may not ever see the success at conventional deadlifts that other guys at the gym see. So don't go by them. Concentrate on living up to your potential.

The deadlift is the most complicated biomechanically of the "slow" lifts. People tend to simplify it and make wrong assumptions because of this. When you see people doing it wrong by accident/on purpose they are simply eliminating the weaker or smaller muscle groups as much as possible and relying on one or two stronger ones. For some this can result in really big lifts but it will come at a price, i.e. the potential for injury and the wear and tear of the ligaments, tendons, and skeletal parts involved.

If your are trying to adhere to strict form but feel the strain in the back then the automatic assumption is that the back is weak. Well likely the back is somewhat weak but it doesn't mean it is the "weak link". It just means that the back is taking over and bearing the brunt of the lift because of other muscle groups involved (hams, glute, maybe quads, etc) that are even weaker.

Some people that have tremendously strong backs will keep on lifting happily this way because they back is doing the job and they just don't care. If they actually felt the strain in the back they may react differently!

I'd venture to say your are weak in the back but more weak in the hams and glutes. I can't be sure without seeing you deadlfit though. The back for the average guy is usually the stonger part in this equation barring previous injury. But at this point I think it is too early to worry about weaknesses and concentrate moving it up with very light weight like Hardgain and TALO said.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 01-30-2007, 11:33 AM   #5
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Just going to throw my two cents in as I can relate to your problem. I was never a huge fan of heavy deadlifts because eventually I would end up hurting my lower back somehow, even though I tried to focus on my form.

I found that the problem wasn't really in my lift, but more in my "returning" the weight back to the ground. When I would work my way up to the heavier sets, the weight would tend to pull me down out of form and this is what would cause the problems.

If you are going heavy you may want to try "controlled dropping" of the weight. Basically instead of lowering the weight slowly and resisting it back to the ground you drop the weight from waist high but follow it down with a loose grip. This makes it so your body isn't resisting the weight on the way down which can pull you out of form. Also, by controlling the weight during the drop it stays where you want it and your ready for the next rep.

This really helped me with my heavy deads and made the exercise alot more enjoyable.
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Old 01-30-2007, 12:09 PM   #6
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^^^^Definitely! Matter of fact I have a bad lower back and if deadlifts cause pain in that area it is during the descent that it happens. I would think the bar was lowering too fast and I would try to catch it and it would pull me out of position just like Sleazy said. I do the same thing. A controlled drop. That is something that was a problem for me and I completely forgot about it cuz as soon as I started doing what Sleazy is saying the problem went away.

If you're doing lighter weights with higher reps or whatever then you can do a slower descent but when you doing max sets I wouldn't worry about it.

Another thing I forgot to mention is tight hams, glutes, psoas/iliopsoas and back. That could lead to the back strain during deadlfts also so try to stretch these areas everytime you do lower body.

You also need a strong front section to stabilize the back so heavy ab work is necessary. I'd suggest dropping the weight belt on building up your deads in order to strengthen your core rather than artificially supporting it.

Last edited by EricT; 01-30-2007 at 01:05 PM..
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Old 01-30-2007, 03:10 PM   #7
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^^Controlled drop and heavy abs X2
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Old 02-01-2007, 06:37 AM   #8
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The suggestions are all excellent....I must say.
I will work to strengthen my core with the heavy abs work and the hypers.

I seem to notice the the problem during the desend of the movement..I will look into trying the controlled drop movement to see if this helps.

I appreciate the ideas.
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