Dead lift help.

workout_junkee

I started NROLFW and did my dead lifts this morning. I felt like it was straining on my back and my back is a little sore this evening. I used two 20 lb dumbbells. Any idea if this is a potential form issue, too much weight or a combo of both?

DavPul

You just started. Soreness is part of the deal. You'll have to learn to differentiate between soreness, pain, and injury. Soreness is fine but pain you'll have to pay more attention to. Injury i don't need to explain

sleepytexan

go to stronglifts.com and watch the deadlifts video for proper form. kinda hard to do deadlifts properly with dumbbells. Once you're ready to move to the Olympic bar, prop it up with 3 plates on each side so you're not bending too far down.

You can do it. I'm 5'4 135 lbs and 45 years old on Monday, and I deadlift 150 lbs, hoping to make it to 200 lbs in 2013.

ironanimal

Your lower back should feel sore afterward, as that is one of the main drivers for the lift. If you could lift it, it wasn't too much weight but we can't say if it was a form issue without seeing you do it.

taso42

Above all else make sure you do not round your lower back. Concentrate on keeping your back arched.

If you post video of your lifting, you can get more specific feedback. It's quite possible your form was perfect.

LBNOakland

I concur with watching videos. Even better, have a trainer at the gym watch you. I just deadlifted 120 lbs, my personal best! Before I got to that point, my trainer watched me because I was sore. He had me keep the dumbbells beside my legs, not in front of me. I was getting opulled forward and using my back, instead of my legs. He also had me pick a focal point in front of me so I would not just look down. This helped me keep my chest up. He said if I used the bar, to keep it so close to my legs, it should touch them as I lifted. He has seen lifters tape their legs before deadlifts. Good Luck!!

workout_junkee

Thanks everyone. I watched a video and I think I did it right. I don't think I arched my back but I will do a better job focusing on not next time:).

ironanimal

Thanks everyone. I watched a video and I think I did it right. I don't think I arched my back but I will do a better job focusing on not next time:).

Pull your shoulder blades back and down toward the center of your back - remember that cue and it's nigh impossible to arch your back.

Loftearmen

Also, if you sit all day you may have problems activating your glutes and hamstrings and are making up for it with your lower back musculature. To remedy this, focus on thrusting your hips forward during the movement rather than focusing on pulling up on the bar. Don't use dumbbells to deadlift, use a bar or a trap bar.

Loftearmen

I concur with watching videos. Even better, have a trainer at the gym watch you. I just deadlifted 120 lbs, my personal best! Before I got to that point, my trainer watched me because I was sore. He had me keep the dumbbells beside my legs, not in front of me. I was getting opulled forward and using my back, instead of my legs. He also had me pick a focal point in front of me so I would not just look down. This helped me keep my chest up. He said if I used the bar, to keep it so close to my legs, it should touch them as I lifted. He has seen lifters tape their legs before deadlifts. Good Luck!!

Taping your legs or wearing knee socks is required in competition so you don't get your skin and blood scraped off on the bar. Note the Avatar

MinMin97

Good for you for doing deadlifts!!
I checked my form 3 different ways, because injury to low back from deadlifts is NO FUN!
I watched Youtube videos, asked a trainer to observe me, and asked another person who's good with weightlifting.
Then, I started light. I wanted to see how my body responded.
I moved up the weight in subsequent sessions as I gained confidence and strength regarding my form and ability.
I love deadlifts, they do great things for the look and strength of your gluts and hams.
Have fun!!
BTW I am 44 y/o and 5'7":)