New at strength training. Deadlifts!

"back aches weird" is hard to get a handle on. It could be anything from mild DOMS in your erectors to something being compressed.

Any discussion like this is probably best prefaced with a video showing you performing the lift. In the absence of that, generally speaking it's important to brace correctly in the core/obliques/etc and also maximally engage your lats and take the slack out of the bar before you pull. You should be using your legs to push the ground away and your glutes should be firing to hinge the hips properly. It seems a simple move, but the more you do it, the more nuance you'll find.

Also, it's important to start out light with a load that you can handle with good form and increase slowly.

tingutz wrote: »

Sounds like great advice. I'll think about your tips next time I try this again. Thank you!

No problem!

It's best to think of these lifts as skills. If you take the mindset that there's always something more to learn, do better or finesse you'll end up getting more out of it in the end.

One thing you didn't mention was what programme you're running. Generally you'll want to do a programme that puts the deadlift first on the day you're asked to perform it, keeps the amount of reps per set you're asked to do as beginner on the lower side (DL form can get really ugly as you fatigue in a high rep set) and gives you an adequate number of days to recover between DL attempts (and other low back fatiguing activities/lifts).

ETA: check out a guy called "Chris Duffin" - he has breathing/bracing videos online that deal with squatting and deadlifting. The short version:

1) You'll want to learn how to try to compress the distance between your diaphragm and pelvic floor on an exhale and then abdominal breath to inflate the low back, obliques and deep core on the next inhale. Then you'll be tight and braced.

2) Couple this with proper lat engagement and you'll be solid and be able to transmit force efficiently between the bar in your hands and the floor. On the lat engagement you could try to squeeze oranges in your armpits - sounds weird, but a lot of people find it helps align the shoulder and engage the lat.

http://youtu.be/jEy_czb3RKA

I love Alan Thrall's video. One of my form problems is straightening my knees and then my hips, instead of both together. My back definitely hurts when I don't do it right. This may be your issue.

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