Dead Lifts

lindaamarie
lindaamarie Posts: 114
in Fitness and Exercise
Yesterday I did a video that had a bunch of dead lifts in them and it made my back start hurting like crazy. Does that mean I was doing them wrong or was it strengthening muscles in my back, because it still hurts today??

Replies

  • UponThisRock
    UponThisRock Posts: 4,519 Member
    If it was "hurting like crazy" during the lift, I'd say it's likely an injury. You were probably rounding your back.
  • lindaamarie
    lindaamarie Posts: 114
    blehh I hope it's not but my family has back problems so that could be it. I was trying to keep it straight cause I saw they were but I didn't have a mirror to look at to see so I might've rounded it
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    If it was "hurting like crazy" during the lift, I'd say it's likely an injury. You were probably rounding your back.

    ^^This


    Post the video?
    =D
  • yoovie
    yoovie Posts: 17,121 Member
    yeah it should really be your legs that are sore, more than your back. My back doesnt get sore deadlifting :-/ what video was this?
  • jnh17
    jnh17 Posts: 838 Member
    Your back can completely get sore when deadlifting. It works more than just legs -- that's why they're a great lift.

    Watch some youtube videos on good form (I know you watched someone doing them, but actually walking through it step by step), figure out if you did it right -- which, no offense, you probably didn't. You have to keep your back flat and most people want to bend straight over and lift. You have to bend over and grab the bar and then basically push your butt down to get your back flat.
  • Zero2hero2013
    Zero2hero2013 Posts: 458
    i think it depends on what is your strongest part, for me its my back and legs that ache, usually one or the other. and its not dibilitating just muscle aches, the day after i feel a little tight then the 2nd day after all gone and good to go.

    how heavy did you lift? if its hurts tomorrow see a doctor, if not, next time try it a little lighter and perfect the form, then when you get more experienced you can start going heavier and adjust.

    this exercise will make your back in the long run, well worth doing, also squats i have found help me too.

    good luck and hope ya feel better soon
  • UponThisRock
    UponThisRock Posts: 4,519 Member
    blehh I hope it's not but my family has back problems so that could be it. I was trying to keep it straight cause I saw they were but I didn't have a mirror to look at to see so I might've rounded it

    You should be keeping your head down during deadlifts. A good way to avoid rounding the back is to keep the weight close to your body, right up against your legs. When it weight travels away from your body, your back will usually round.

    Compare bending over and touching your toes vs. bending over and touching your ankles and you'll see what I'm talking about.
  • yoovie
    yoovie Posts: 17,121 Member
    Your back can completely get sore when deadlifting. It works more than just legs -- that's why they're a great lift.

    Watch some youtube videos on good form (I know you watched someone doing them, but actually walking through it step by step), figure out if you did it right -- which, no offense, you probably didn't. You have to keep your back flat and most people want to bend straight over and lift. You have to bend over and grab the bar and then basically push your butt down to get your back flat.

    ^ good advice
  • kdiamond
    kdiamond Posts: 3,329 Member
    Occasionally my back will be sore the day after deads, but not during the lifts.

    I watch myself in a mirror to avoid rounding the back. Also, make sure you are using your legs to "burst" up, not your back.
  • lindaamarie
    lindaamarie Posts: 114
    i think it depends on what is your strongest part, for me its my back and legs that ache, usually one or the other. and its not dibilitating just muscle aches, the day after i feel a little tight then the 2nd day after all gone and good to go.

    how heavy did you lift? if its hurts tomorrow see a doctor, if not, next time try it a little lighter and perfect the form, then when you get more experienced you can start going heavier and adjust.

    this exercise will make your back in the long run, well worth doing, also squats i have found help me too.

    good luck and hope ya feel better soon

    this one was just using dumb bells haha...I only used 3 pounds but it was basically constant for 20 minutes
  • lindaamarie
    lindaamarie Posts: 114
    yeah it should really be your legs that are sore, more than your back. My back doesnt get sore deadlifting :-/ what video was this?

    It was Bob Harper's: Inside Out Method
  • lindaamarie
    lindaamarie Posts: 114
    Occasionally my back will be sore the day after deads, but not during the lifts.

    I watch myself in a mirror to avoid rounding the back. Also, make sure you are using your legs to "burst" up, not your back.

    ^^^I think that's what I didn't do because there was definitely no bursting haha
  • Elizabeth_C34
    Elizabeth_C34 Posts: 6,376 Member
    Watch this: http://www.youtube.com/watch?v=MX8jgCFXYTU

    It's really important to focus on using your glutes, hamstrings, and hips in the deadlift. You want your back to be straight and your head forward to avoid back injury. The bar should touch your thighs all the way up.

    EDIT: I did not see the dumbbell comment earlier. Try using the barbell next time and don't do it for 20 mins straight.
  • dane11235813
    dane11235813 Posts: 682 Member
    i think it depends on what is your strongest part, for me its my back and legs that ache, usually one or the other. and its not dibilitating just muscle aches, the day after i feel a little tight then the 2nd day after all gone and good to go.

    how heavy did you lift? if its hurts tomorrow see a doctor, if not, next time try it a little lighter and perfect the form, then when you get more experienced you can start going heavier and adjust.

    this exercise will make your back in the long run, well worth doing, also squats i have found help me too.

    good luck and hope ya feel better soon

    this one was just using dumb bells haha...I only used 3 pounds but it was basically constant for 20 minutes

    you were doing 3 lb deadlifts for 20 minutes straight? i hope i read this wrong.
  • lindaamarie
    lindaamarie Posts: 114
    i think it depends on what is your strongest part, for me its my back and legs that ache, usually one or the other. and its not dibilitating just muscle aches, the day after i feel a little tight then the 2nd day after all gone and good to go.

    how heavy did you lift? if its hurts tomorrow see a doctor, if not, next time try it a little lighter and perfect the form, then when you get more experienced you can start going heavier and adjust.

    this exercise will make your back in the long run, well worth doing, also squats i have found help me too.

    good luck and hope ya feel better soon

    this one was just using dumb bells haha...I only used 3 pounds but it was basically constant for 20 minutes

    you were doing 3 lb deadlifts for 20 minutes straight? i hope i read this wrong.

    haha no that was right
    I'm dog sitting this week so I'm staying at someone else's house instead of mine and those were the only weights she had
  • lindaamarie
    lindaamarie Posts: 114
    Watch this: http://www.youtube.com/watch?v=MX8jgCFXYTU

    It's really important to focus on using your glutes, hamstrings, and hips in the deadlift. You want your back to be straight and your head forward to avoid back injury. The bar should touch your thighs all the way up.

    EDIT: I did not see the dumbbell comment earlier. Try using the barbell next time and don't do it for 20 mins straight.

    I'll try to do the barbell next time, I just get intimidated at the gym with that because that's the "guy side" and it's earned that name because so far I haven't seen a girl on that side yet ;/
  • Elizabeth_C34
    Elizabeth_C34 Posts: 6,376 Member
    Watch this: http://www.youtube.com/watch?v=MX8jgCFXYTU

    It's really important to focus on using your glutes, hamstrings, and hips in the deadlift. You want your back to be straight and your head forward to avoid back injury. The bar should touch your thighs all the way up.

    EDIT: I did not see the dumbbell comment earlier. Try using the barbell next time and don't do it for 20 mins straight.

    I'll try to do the barbell next time, I just get intimidated at the gym with that because that's the "guy side" and it's earned that name because so far I haven't seen a girl on that side yet ;/

    You shouldn't be intimidated. You have the same right to be there that they do. Just learn how to do the lifts correctly, and you're gravy.

    I'm still overweight, and I spend lots of time in the man section of the gym.

    Proper deadlifts do wonders for your booty and legs and lower back.

    EDIT: I meant to say in the first post, "the bar should touch your legs all the way up"

    P.S. Deadlifts are by far my favorite of the compound lifts. I always feel like a badass when I do them :)
  • lindaamarie
    lindaamarie Posts: 114
    Watch this: http://www.youtube.com/watch?v=MX8jgCFXYTU

    It's really important to focus on using your glutes, hamstrings, and hips in the deadlift. You want your back to be straight and your head forward to avoid back injury. The bar should touch your thighs all the way up.

    EDIT: I did not see the dumbbell comment earlier. Try using the barbell next time and don't do it for 20 mins straight.

    I'll try to do the barbell next time, I just get intimidated at the gym with that because that's the "guy side" and it's earned that name because so far I haven't seen a girl on that side yet ;/

    You shouldn't be intimidated. You have the same right to be there that they do. Just learn how to do the lifts correctly, and you're gravy.

    I'm still overweight, and I spend lots of time in the man section of the gym.

    Proper deadlifts do wonders for your booty and legs and lower back.

    EDIT: I meant to say in the first post, "the bar should touch your legs all the way up"

    I'll definitely watch that video and try to not be intimidated at the man section just because you said it works out your booty haha
    I used to do these when I had sports boot camp and they didn't hurt this bad so I must be doing it wrong, of course that was 6 years ago and I was in a lot better shape
  • Elizabeth_C34
    Elizabeth_C34 Posts: 6,376 Member
    Watch this: http://www.youtube.com/watch?v=MX8jgCFXYTU

    It's really important to focus on using your glutes, hamstrings, and hips in the deadlift. You want your back to be straight and your head forward to avoid back injury. The bar should touch your thighs all the way up.

    EDIT: I did not see the dumbbell comment earlier. Try using the barbell next time and don't do it for 20 mins straight.

    I'll try to do the barbell next time, I just get intimidated at the gym with that because that's the "guy side" and it's earned that name because so far I haven't seen a girl on that side yet ;/

    You shouldn't be intimidated. You have the same right to be there that they do. Just learn how to do the lifts correctly, and you're gravy.

    I'm still overweight, and I spend lots of time in the man section of the gym.

    Proper deadlifts do wonders for your booty and legs and lower back.

    EDIT: I meant to say in the first post, "the bar should touch your legs all the way up"

    I'll definitely watch that video and try to not be intimidated at the man section just because you said it works out your booty haha
    I used to do these when I had sports boot camp and they didn't hurt this bad so I must be doing it wrong, of course that was 6 years ago and I was in a lot better shape

    Definitely don't be afraid of the "man" section of the gym. It's really fun over there, and boy do you feel like a badass when you're done! I love it.

    Most of the guys are really helpful at my gym also. Never had a problem. :)
  • dane11235813
    dane11235813 Posts: 682 Member
    Watch this: http://www.youtube.com/watch?v=MX8jgCFXYTU

    It's really important to focus on using your glutes, hamstrings, and hips in the deadlift. You want your back to be straight and your head forward to avoid back injury. The bar should touch your thighs all the way up.

    EDIT: I did not see the dumbbell comment earlier. Try using the barbell next time and don't do it for 20 mins straight.

    I'll try to do the barbell next time, I just get intimidated at the gym with that because that's the "guy side" and it's earned that name because so far I haven't seen a girl on that side yet ;/

    trust me any decent guy in the gym would much rather have a girl working out in the 'guy side' of the gym who is doing a proper form deadlift than some douche who is doing bicep curls for half an hour in the squat rack.

    if you're stuck at home and only have 3 lb dumbbells you're better off grabbing a couple jugs of milk from the fridge. at least they'll weigh around 8 lbs. :D
  • Elizabeth_C34
    Elizabeth_C34 Posts: 6,376 Member
    Watch this: http://www.youtube.com/watch?v=MX8jgCFXYTU

    It's really important to focus on using your glutes, hamstrings, and hips in the deadlift. You want your back to be straight and your head forward to avoid back injury. The bar should touch your thighs all the way up.

    EDIT: I did not see the dumbbell comment earlier. Try using the barbell next time and don't do it for 20 mins straight.

    I'll try to do the barbell next time, I just get intimidated at the gym with that because that's the "guy side" and it's earned that name because so far I haven't seen a girl on that side yet ;/

    trust me any decent guy in the gym would much rather have a girl working out in the 'guy side' of the gym who is doing a proper form deadlift than some douche who is doing bicep curls for half an hour in the squat rack.

    if you're stuck at home and only have 3 lb dumbbells you're better off grabbing a couple jugs of milk from the fridge. at least they'll weigh around 8 lbs. :D

    ^ What he said :)
  • lindaamarie
    lindaamarie Posts: 114
    Watch this: http://www.youtube.com/watch?v=MX8jgCFXYTU

    It's really important to focus on using your glutes, hamstrings, and hips in the deadlift. You want your back to be straight and your head forward to avoid back injury. The bar should touch your thighs all the way up.

    EDIT: I did not see the dumbbell comment earlier. Try using the barbell next time and don't do it for 20 mins straight.

    I'll try to do the barbell next time, I just get intimidated at the gym with that because that's the "guy side" and it's earned that name because so far I haven't seen a girl on that side yet ;/

    trust me any decent guy in the gym would much rather have a girl working out in the 'guy side' of the gym who is doing a proper form deadlift than some douche who is doing bicep curls for half an hour in the squat rack.

    if you're stuck at home and only have 3 lb dumbbells you're better off grabbing a couple jugs of milk from the fridge. at least they'll weigh around 8 lbs. :D

    haha okayyy I'm going to trust you on that one since you're a guy, but if I get mean looks I'm blaming you haha
    I may have to try using milk jugs tonight
  • Spanaval
    Spanaval Posts: 1,200 Member
    i think it depends on what is your strongest part, for me its my back and legs that ache, usually one or the other. and its not dibilitating just muscle aches, the day after i feel a little tight then the 2nd day after all gone and good to go.

    how heavy did you lift? if its hurts tomorrow see a doctor, if not, next time try it a little lighter and perfect the form, then when you get more experienced you can start going heavier and adjust.

    this exercise will make your back in the long run, well worth doing, also squats i have found help me too.

    good luck and hope ya feel better soon

    this one was just using dumb bells haha...I only used 3 pounds but it was basically constant for 20 minutes

    you were doing 3 lb deadlifts for 20 minutes straight? i hope i read this wrong.

    Probably not. I do a lot of Bob Harper's workouts and there are A LOT of squats and deadlifts. I think that the "cardio" I did was at least 50% squats, and tons of deadlifts. My hamstrings and glutes were very, very sore the day after.
  • js370
    js370 Posts: 140
    http://stronglifts.com/how-to-deadlift-with-proper-technique/
    This is a good tutorial on how to do deadlifts properly.
    The only guy section at the gym is the mens locker room. All other places are for everyone. Don't let the idea of a guys section scare you away.
  • lindaamarie
    lindaamarie Posts: 114
    [/quote]

    Probably not. I do a lot of Bob Harper's workouts and there are A LOT of squats and deadlifts. I think that the "cardio" I did was at least 50% squats, and tons of deadlifts. My hamstrings and glutes were very, very sore the day after.
    [/quote]

    Oh wow!!
    Now I know not to do any of his videos for a while
  • Spanaval
    Spanaval Posts: 1,200 Member

    Probably not. I do a lot of Bob Harper's workouts and there are A LOT of squats and deadlifts. I think that the "cardio" I did was at least 50% squats, and tons of deadlifts. My hamstrings and glutes were very, very sore the day after.

    Oh wow!!
    Now I know not to do any of his videos for a while

    I really like his workouts because they really push me (I will admit to upping weights until they do push me sufficiently), and there is very little by way of high impact stuff (which I cannot do).
  • lindaamarie
    lindaamarie Posts: 114

    Probably not. I do a lot of Bob Harper's workouts and there are A LOT of squats and deadlifts. I think that the "cardio" I did was at least 50% squats, and tons of deadlifts. My hamstrings and glutes were very, very sore the day after.

    Oh wow!!
    Now I know not to do any of his videos for a while

    I really like his workouts because they really push me (I will admit to upping weights until they do push me sufficiently), and there is very little by way of high impact stuff (which I cannot do).

    See I'm more high impact than I am weights, but I heard lifting weights keeps burning fat after you finish so I want to try and see how I do with it, but he has me feeling a little discouraged haha
  • Spanaval
    Spanaval Posts: 1,200 Member

    Probably not. I do a lot of Bob Harper's workouts and there are A LOT of squats and deadlifts. I think that the "cardio" I did was at least 50% squats, and tons of deadlifts. My hamstrings and glutes were very, very sore the day after.

    Oh wow!!
    Now I know not to do any of his videos for a while

    I really like his workouts because they really push me (I will admit to upping weights until they do push me sufficiently), and there is very little by way of high impact stuff (which I cannot do).

    See I'm more high impact than I am weights, but I heard lifting weights keeps burning fat after you finish so I want to try and see how I do with it, but he has me feeling a little discouraged haha

    Keep in mind that the kind of weights that keep burning fat after you finish is the kind you cannot do more than a few reps of. Stuff like the one in Bob's DVDs are more for endurance than building strength. If you're into high impact, HIIT also has similar "afterburner" effects.
  • JNick77
    JNick77 Posts: 3,783 Member
    blehh I hope it's not but my family has back problems so that could be it. I was trying to keep it straight cause I saw they were but I didn't have a mirror to look at to see so I might've rounded it

    You should be keeping your head down during deadlifts. A good way to avoid rounding the back is to keep the weight close to your body, right up against your legs. When it weight travels away from your body, your back will usually round.

    Compare bending over and touching your toes vs. bending over and touching your ankles and you'll see what I'm talking about.

    Almost... Lifters like Dave Tate and the EliteEFS crew teach people to throw their heads back during the lift. I would look them up on YouTube with their Deadlifting videos.

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