Pain from deadlifts!?!

[tmeoe]

I haven't included deadlifts in my workout in a few months because everytime i do them i mess up my lower back somehow. I've doing the form right as far as i know, using a mixed grip and arching my back. Not sure what could be causing the pain, its not like a sore pain from hitting the muscle group, more like i'm pinching something.

I'd like to use them again as i believe it is a great all around exercise, just hoping i could get some advice!

[BDTR]

Make sure when you intially lift the bar off the ground, you're using your legs as the driving force behind the lift. Imagine pushing your heals all the way through the floor when you lift, keep the back out of it until the bar is well off the ground, then incorperate the back when its needed. When people get injured deadlifting, its almost ALWAYS in the initial pull, with people trying to lift the bar soley with their lower back. Make sure to keep your head up, your back flat shooting straight up at an upward angle. Also when you left, keep the bar as close to your legs as possible, this will help keep your back from getting involved too early as well as keep you using the movement effectivly. Good luck and be safe, nothing has done to my body size wize that deadlifts have, i swear they packed on inches on everyone of my muscles.

[bornbad71]

I agree with bdtr.........keep the bar as close as possible..........back when I use to do DL everyweek......I would have marks on my shins from the bar rubbing them raw......yea I don't do DL like I need to anymore ...........they do seem to add mass everywhere.

[BDTR]

I have scars on my shins from deadlifting. Anything over 500 lbs makes my shins bleed from the bar ripping flesh off my legs. Bruised thighs too... i love it. People look at me like im insane with almost 14 plates on the bar and walking away with blood all over my legs, and me stumbling around covered in chalk barely able to stand.

[saboudian]

I most certainly would not start with the bar as close to my shins as possible, that would be horrible. If you start with the bar so close, look at the position of your hips, then look at how much they move through the movement, it'll quite a bit, this is alot of wasted movement and it takes away from your leverage.

IF, the problem is your form and not something else, I would do 6-8 sets or so of speed DL singles or so every back workout until you feel the groove and it feels right, and I wouldn't move up in weight at all if you're feeling any pain. After this there are many routes to go depending if the pain goes away or not, but its a starting point.

[bornbad71]

I have scars on my shins from deadlifting. Anything over 500 lbs makes my shins bleed from the bar ripping flesh off my legs. Bruised thighs too... i love it. People look at me like im insane with almost 14 plates on the bar and walking away with blood all over my legs, and me stumbling around covered in chalk barely able to stand.

U know for some reason I can picture u that way..............aren't u insane

[scottninpo]

one thing to add to bdtr's post is make sure with the initial pull to be tight, don't try to get a "jump start" by jerking the weight off the floor, it should be like a squeeze, and get your ass into it!

[groverman1]

It is too easy to mess your back up on deadlifts. Good technique is superior to tons of weight.

[wiky]

I found this mpg, is it the properly form? Anyway is not a bit fast?

From: http://sportspecific.com/deadlift.mpg
Size: 768 KB (786.432 bytes)

[saboudian]

If you were concerned, I would check out Ronnie's video.

[LostUp]

BDTRs advice is EXACTLY how it should be done IMO

[mass junkie]

I love sld's......but are nearly impossible to do while on dbol ...

[slobberknocker]

Make sure when you intially lift the bar off the ground, you're using your legs as the driving force behind the lift. Imagine pushing your heals all the way through the floor when you lift, keep the back out of it until the bar is well off the ground, then incorperate the back when its needed. When people get injured deadlifting, its almost ALWAYS in the initial pull, with people trying to lift the bar soley with their lower back. Make sure to keep your head up, your back flat shooting straight up at an upward angle. Also when you left, keep the bar as close to your legs as possible, this will help keep your back from getting involved too early as well as keep you using the movement effectivly. Good luck and be safe, nothing has done to my body size wize that deadlifts have, i swear they packed on inches on everyone of my muscles.

I agree about the legs. Sink your ass a couple inches before you pull, it'll put more hamstrings into it.

I used to think the shin scrapes was good, until someone told me otherwise. If you look at the bar path, pulling straight against your shins isn't a straight line from the floor to lockout. It shouldn't touch your legs until it gets to your thighs.