Dead lift

**millersir7** · 02-10-2006, 11:08 AM

I did deads last night for the first time. My lower back muscles are killing me today. Is this the target area or was my technique way off. I thought i was doing it right. Thanks for any input.

**Papi93** · 02-10-2006, 11:23 AM

Originally Posted by millersir7

I did deads last night for the first time. My lower back muscles are killing me today. Is this the target area or was my technique way off. I thought i was doing it right. Thanks for any input.

Your lower back should not be killing you. The lower back is supposed to be a stabilizer with hip extensors and knee extensors being the prime movers.

Did your hips rise faster than your shoulders on the way up? If yes, then you are turning this into a stiff-legged deadlift.

Did your lower back round or flex during either the concentric or eccentric phases of the lift? If yes, your back will be very sore the next day.

**millersir7** · 02-10-2006, 11:38 AM

I know my hips didn't raise faster than my shoulders but i'm not certain if my back was rounded. Do you suggest going really light until i get the motion completely down? and where am i supposed to feel the burn the next day?

**Papi93** · 02-10-2006, 12:04 PM

Originally Posted by millersir7

I know my hips didn't raise faster than my shoulders but i'm not certain if my back was rounded. Do you suggest going really light until i get the motion completely down? and where am i supposed to feel the burn the next day?

I would do the deadlift next to a large mirror. Turn your head to side and watch to see if your lower back rounds. This will be the key.

**axemurderer187** · 02-10-2006, 12:48 PM

I just got back from the gym and just did the same thing. My lower back is tweaked a bit now...

I always have trouble with my lower back from an injury I received getting cross checked in the lower back playing ice hockey.

Guess I should just take it slow... I even get pain when doing seating rows...f'in sucks

**Papi93** · 02-10-2006, 12:51 PM

Deadlifts are a great exercise, only if you maintain neutral spinal alignment.

**millersir7** · 02-10-2006, 02:26 PM

when you say "neutral spinal alignment" do you just mean keep your back as straight as possible?

**Papi93** · 02-10-2006, 03:44 PM

Originally Posted by millersir7

when you say "neutral spinal alignment" do you just mean keep your back as straight as possible?

You don't want your trunk to flex (like a cat stretch).

**BigJames** · 02-10-2006, 03:49 PM

Originally Posted by Papi93

Deadlifts are a great exercise, only if you maintain neutral spinal alignment.

A neutral spine alignment is where your back stays straight - maybe a tiny bit arched. You DO NOT want to round your spine during deads or squats...EVER.

**novastepp** · 02-10-2006, 04:16 PM

i tend to lean back the smallest bit at the top of my deads because i like to emphasize my traps. its basically natural movement when i flex my traps hard. is this bad news if im not leaning big time, but just a very small lean to really hit my traps?

**spound** · 02-10-2006, 05:22 PM

Originally Posted by novastepp

i tend to lean back the smallest bit at the top of my deads because i like to emphasize my traps. its basically natural movement when i flex my traps hard. is this bad news if im not leaning big time, but just a very small lean to really hit my traps?

No that is fine, as that part of the motion is at the very top of the lift when a lot less stress is on your back. They are talking about in the beginning and middle of the lift...you REALLY want to keep your back flexed straight then.

**WHOADY4SHOADY** · 02-10-2006, 05:32 PM

You better chill, until you get the form down, cause that is one part of your body, you dont want to take a chance with. Be safe with your lowerback.

**chest6** · 02-10-2006, 06:31 PM

u dont wanna fvck with deads with high weight if your form isn't perfect.

**david beads** · 02-10-2006, 11:10 PM

i have just started back up with deads and barbell rows this week, my back is really sore in the middle of my back, on both sides of the spine. Feels like sore muscle. is this where i should feel stiff?

**Papi93** · 02-13-2006, 08:54 AM

Originally Posted by david beads

i have just started back up with deads and barbell rows this week, my back is really sore in the middle of my back, on both sides of the spine. Feels like sore muscle. is this where i should feel stiff?

You experienced soreness in the right area. Lower back soreness, due to improper form, is what you would want to avoid with deadlifts and barbell rows.

**chest6** · 02-13-2006, 11:56 AM

Originally Posted by Papi93

You experienced soreness in the right area. Lower back soreness, due to improper form, is what you would want to avoid with deadlifts and barbell rows.

where do you get soreness from deads?

**dsa8864667** · 02-13-2006, 12:49 PM

Take it easy when statrting out with dead lifts. I tried to much weight and ended up straining my right hip over a month ago and still hurts even hurts when i bench.

**Papi93** · 02-13-2006, 12:53 PM

Originally Posted by chest6

where do you get soreness from deads?

Usually, my shins. The bar really scrapes the hell out of them.

**chest6** · 02-13-2006, 02:01 PM

Sometimes I'll rack my knee on the way up or down. My lower back gets sore sometimes and I never round off..

**Papi93** · 02-13-2006, 02:12 PM

Originally Posted by chest6

Sometimes I'll rack my knee on the way up or down. My lower back gets sore sometimes and I never round off..

I'll have it hit the knee too. It is not a fun lift but a very valuable one. Your lower back is a stabilizer, during the lift, so it can get a sore. If you form is in check, I wouldn't worry.

Some people will get sore in the upper traps because they are another one of those stabilizer muscles working.

***Doc.Sust*** · 02-13-2006, 03:01 PM

10 wk program start at 50% and you work up to 95 % take a wk off and max. wks 1-3 3sets of 3 reps.wks 3-6 3sets of 4 reps(during the first 6 wks pull off a 1- 2inch box) wk 7-8 3sets of 3reps, wk 9 2sets of 2 reps wk 10 one ste of 2 reps. take a wk of and max.

auxillary lifts, performed from wk 1 to wk8. after wk 8 stop all auxillary. auxillary lifts
SLDL
close stance high bar box squats with a pause, or just pause squats if you don't have boxes and shrugs, thats it

for the sldl and the shrugs wk1-wk 3,2-3sets of 8reps using 60-65% of the weight used that day to deadlift.

wk 4-wk 8 2-3sets of reps using 70-75% of the weight used that dday.

follow the samw reps per wk with the high bar squats, percentages may vary here depending on your squat,adjust accordingly as needed, never make it thatit kicks the shit out of you, always leave more in the tank for the next workout.

since this routine i have done many workouts using bands, chains jumpstretch platform, partials good mornings, and NOTHING has worked better than this program for me.

program was also used by a drug free liftime master lifter, he has pulled 700+++ multiple times as a open and master lifter at 198lbs. he alters his auxillaries butbasicaly its the same
hope i got it all in here, i did it off the top of my head , any questions ask.

this program is geared for performance not vanity or looks, this will functionaly make you stronger, not pretty.