dead lift always injures me - UK-Muscle Body Building Community

LEWIS · 27-10-2006, 10:03 AM

i have never really put a deadlift into my routine until 2 months ago, the first time i did i injured my back! left it out and did it again yesterday my back has been in agony all night when i sit down and i also have had pains in my stomach area also (feels like i need a toilet but i dont)

the reason i have never included it is because i always felt this would happen, it was not heavy weigh either 60kg was fine i then uped to 90kg and it felt like i straigned it slightly even though the weight was fine.

i have been training for 9 years so dont belive it was my technique (legs over sholder width appart, slightly bent knees, alway's keeping head raised)

is this a needed excersize in developing my lowe back or could i substitute it with anything, or just go lighter again for a while, this excersize seams to be far weeker than my bench pressing so i know it needs to be strengthened sugnificantly (along with my squating)

cheers
lewis

**big** · 27-10-2006, 10:07 AM

I bet it's form. You are probably rounding your back and/or not squatting down enough (it sounds like this as a "slight" bend in the knees is not right at all).

Either get someone to check your form, or video yourself doing the lift and send it to me or post it up here.

LEWIS · 27-10-2006, 10:23 AM

i ment a slight squat - but this could be down to not squating far enough down, will look further into technique

and thanks mate

crazycal1 · 27-10-2006, 12:05 PM

hey dude i dunno if you saw this thread i posted.

http://www.uk-muscle.co.uk/form-tech...dlift-try.html

partials are the way to go-
the trick is to find a comfortable range of movement.

it has made THE difference for me.
you could do straight bar partials from knee height,but with a trap bar you use your legs much more.

invisiblekid · 27-10-2006, 12:37 PM

I injured my back deadlifting 4 months ago - its still not sorted. It's a pain around my pelivs, inside my groin and above my right glute. Similar to sciatica.

I'm almost certain my form slipped - I'm convinced my back rounded slightly and bang, pop, pain. Your head should be up, shoulders back, back straight. If you can't maintain 100% form, drop the weight or drop the exercise.

There are plenty of other exercises for your lower back. Good Mornings, reverse situp etc...Do these to build up your stength then maybe attempt deads again. Another option, which my Chiropractor told me about, is Pilates. This will build up a core strength which is mandatory for lifting heavy.

Until then, to ease your back try laying on the floor and raising your knees in turn to your chest. Hold each up until you feel your hamstring tighten for 20 secs, then change. Then do both, with your back only slightly off the floor. This will stretch out the injury. Another is to get on all fours, and arch your back like a cat. Hold this for 15-20 secs. Do each of these exercises for 3 sets 4 times per day.

Avoid any bending. Bending over to touch your toes will feel like it stretches out the injury, but it will only slow down your recovery.

crazycal1 · 27-10-2006, 01:38 PM

you could try some triggerpoint therapy.

LEWIS · 31-10-2006, 12:28 PM

will try that lads cheers

27-10-2006, 10:03 AM	#1 (permalink)
LEWIS Getting HUGE! Join Date: Oct 2005 Location: south wales Posts: 1,125	dead lift always injures me i have never really put a deadlift into my routine until 2 months ago, the first time i did i injured my back! left it out and did it again yesterday my back has been in agony all night when i sit down and i also have had pains in my stomach area also (feels like i need a toilet but i dont) the reason i have never included it is because i always felt this would happen, it was not heavy weigh either 60kg was fine i then uped to 90kg and it felt like i straigned it slightly even though the weight was fine. i have been training for 9 years so dont belive it was my technique (legs over sholder width appart, slightly bent knees, alway's keeping head raised) is this a needed excersize in developing my lowe back or could i substitute it with anything, or just go lighter again for a while, this excersize seams to be far weeker than my bench pressing so i know it needs to be strengthened sugnificantly (along with my squating) cheers lewis

27-10-2006, 10:07 AM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,264	I bet it's form. You are probably rounding your back and/or not squatting down enough (it sounds like this as a "slight" bend in the knees is not right at all). Either get someone to check your form, or video yourself doing the lift and send it to me or post it up here. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-10-2006, 12:05 PM	#4 (permalink)
crazycal1 Old Git Join Date: Sep 2005 Location: Nowhere Posts: 245	hey dude i dunno if you saw this thread i posted. http://www.uk-muscle.co.uk/form-tech...dlift-try.html partials are the way to go- the trick is to find a comfortable range of movement. it has made THE difference for me. you could do straight bar partials from knee height,but with a trap bar you use your legs much more. __________________ D.T.A. Cal 3:16 To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Einsteins mind was the key to all things...to understand more than to know. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-10-2006, 12:37 PM	#5 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	I injured my back deadlifting 4 months ago - its still not sorted. It's a pain around my pelivs, inside my groin and above my right glute. Similar to sciatica. I'm almost certain my form slipped - I'm convinced my back rounded slightly and bang, pop, pain. Your head should be up, shoulders back, back straight. If you can't maintain 100% form, drop the weight or drop the exercise. There are plenty of other exercises for your lower back. Good Mornings, reverse situp etc...Do these to build up your stength then maybe attempt deads again. Another option, which my Chiropractor told me about, is Pilates. This will build up a core strength which is mandatory for lifting heavy. Until then, to ease your back try laying on the floor and raising your knees in turn to your chest. Hold each up until you feel your hamstring tighten for 20 secs, then change. Then do both, with your back only slightly off the floor. This will stretch out the injury. Another is to get on all fours, and arch your back like a cat. Hold this for 15-20 secs. Do each of these exercises for 3 sets 4 times per day. Avoid any bending. Bending over to touch your toes will feel like it stretches out the injury, but it will only slow down your recovery. __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

27-10-2006, 01:38 PM	#6 (permalink)
crazycal1 Old Git Join Date: Sep 2005 Location: Nowhere Posts: 245	you could try some triggerpoint therapy. __________________ D.T.A. Cal 3:16 To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Einsteins mind was the key to all things...to understand more than to know. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-10-2006, 10:23 AM	#3 (permalink)
LEWIS Getting HUGE! Join Date: Oct 2005 Location: south wales Posts: 1,125	i ment a slight squat - but this could be down to not squating far enough down, will look further into technique and thanks mate

31-10-2006, 12:28 PM	#7 (permalink)
LEWIS Getting HUGE! Join Date: Oct 2005 Location: south wales Posts: 1,125	will try that lads cheers