Dead Lifts: Sore or Injury

[startsmallgetbig]

Hey all I just jumped on the deadlift bandwagon and tried them the first time tonight. I have been doing SLDL in my leg workouts for over a year and my back is always sore but nothing too bad. Tonight I did deadlifts first 135x10 (wasn't sure how much I could lift) 185x10; 205x8 225x7; 245x4. By the time I got to 245 I was keeping good form still(I think) but I couldn't even lift it again. But this is where my question comes in. For the rest of my workout my back hurt so bad I could hardly do anymore exercises. No 2 hours after the gym it has gotten better. I am just wondering if this is because I have never done real Dead Lifts before or if I was doing something wrong? Any info is greatly appreciated

Start Small Get Big

 

[bignate73]

my lower back is usually trashed. not that its a good thing, but thats just what happens.

tiger balm really helps me.

 

[sweed]

Just try and keep your back as straight as possible, stick your ass out , cuz it helps alot to keep my back straight when im deadlifting... Deadlifting is an awesome exercise and im hooked... you'll get great results, keep it up!!

Sweed

 

[Synpax]

With me, the lower back is so sore after 5x5 that I really just want to lay down, so it's normal. Within 10 minutes though the soreness is gone almost like I never did any at all.

Just make sure your form is right. Maybe ask a certified trainer (ideally the head trainer) at your gym to watch you do a few.

 

[startsmallgetbig]

Thanks guys.. and Synpax thats exactly how I felt. The whole time I was at the gym I just wanted to find somewhere to lay flat on my back. Good info and greatly appreciated!! Can't wait till I get 3 plates on there!!

 

[pitbullstl]

Thanks guys.. and Synpax thats exactly how I felt. The whole time I was at the gym I just wanted to find somewhere to lay flat on my back. Good info and greatly appreciated!! Can't wait till I get 3 plates on there!!

As you ease yourself into deads......make sure to stretch your lower back as much as possible......it's almost as important as the weight you lift....

Supermans are my fav after a heavy dead day.

 

[supreme]

Well soreness is normal, pain is not!

see how you feel in 24 hrs.

Synpax is right, form is crucial to preventing deadlift injuries - read some the previous posts on form! - make sure if you ask for help its from a strength coach, therapist or somone who knows how to do the lift - NOTE: The ACE certification exam does not even mention deadlifts. So stay away from those losers!!

A good rule of thumb - Does the coach/trainer deadlift? Do his clients deadlift. Every person I work with will do some form of squat and deadlift regardles of age, some may have reduced ROM due to injury, but that always improves!

Make sure you activate your TVA during the lift and DO NOT use or rely on a belt, at your level of training they are absolutley worthless and will lead to an injury!

A great exercsie to relieve spinal compression after deads & squats is the reverse hyperextension, if you don't have one - use a high table or physioball. Also try just relaxing & hanging from a pull-up bar.

Good luck & welcome to the big boys club - No sissy machines allowed.

S

 

[bignate73]

sit indian style on the floor and round your body over your legs. awesome stretch for your lower back. i do this one repeatedly through the day.

 

[startsmallgetbig]

thanks guys Its been a little over 24 hours now and the pain is gone but the soreness definately set in. I just tried that bent over indian style strect and it felt real good so i'll make sure to do that the days following my back workouts. This board is great and im glad I found it ::Thumbs up::

 

[bignate73]

that stretch rocks. i use it constantly!