Worst part of deadlifting is...
Replies
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My lower spine always hurts after. Why is that?
I'm nowhere near a deadlift expert, but I AM kind of expert in low back pain 😄. From what I've read and seen, you may be feeling it there if your core (esp transverse abs) is not engaged enough. This and making sure my shoulder blades are retracted and depressed have been my sticking points, as I have pretty weak TA's and small back muscles (like traps, serratus anterior). I still find it difficult to engage my TA's like I think I should, but I've gotten better. I'm not saying this your issue, but maybe one of the experts would be willing to critique your form if posted a video?4 -
Speakeasy76 wrote: »My lower spine always hurts after. Why is that?
I'm nowhere near a deadlift expert, but I AM kind of expert in low back pain 😄. From what I've read and seen, you may be feeling it there if your core (esp transverse abs) is not engaged enough. This and making sure my shoulder blades are retracted and depressed have been my sticking points, as I have pretty weak TA's and small back muscles (like traps, serratus anterior). I still find it difficult to engage my TA's like I think I should, but I've gotten better. I'm not saying this your issue, but maybe one of the experts would be willing to critique your form if posted a video?
Interesting. Thanks.0 -
My lower spine always hurts after. Why is that?
Depends what you means by hurts.
A heavier sore is fairly normal is some sense.
If your load management and programming is well written for you as a individual then I wouldnt be concerned.
If you are winging it and/or adding sets, reps, intensity, frequency, variations, etc... with no reason other you feel you should increase "x, y, z" you might be dosing too much stimulus that more than likely is causing recovery issues not to mention not being useful for your goals. Another possibility is using a cookie cutter program that isn't appropriate for you.
1 -
My lower spine always hurts after. Why is that?
Depends what you means by hurts.
A heavier sore is fairly normal is some sense.
If your load management and programming is well written for you as a individual then I wouldnt be concerned.
If you are winging it and/or adding sets, reps, intensity, frequency, variations, etc... with no reason other you feel you should increase "x, y, z" you might be dosing too much stimulus that more than likely is causing recovery issues not to mention not being useful for your goals. Another possibility is using a cookie cutter program that isn't appropriate for you.
I think I’m lifting too heavy too soon. I’m at 300 lb hip thrust and figured deadlift should be easy, but it’s not. I’m a *kitten* deadlifter0 -
My lower spine always hurts after. Why is that?
Depends what you means by hurts.
A heavier sore is fairly normal is some sense.
If your load management and programming is well written for you as a individual then I wouldnt be concerned.
If you are winging it and/or adding sets, reps, intensity, frequency, variations, etc... with no reason other you feel you should increase "x, y, z" you might be dosing too much stimulus that more than likely is causing recovery issues not to mention not being useful for your goals. Another possibility is using a cookie cutter program that isn't appropriate for you.
I think I’m lifting too heavy too soon. I’m at 300 lb hip thrust and figured deadlift should be easy, but it’s not. I’m a *kitten* deadlifter
The intensity from one lift doesn't transfer to another the further we go from specificity in relation.
One thing to consider is hip thrusts have a very small ROM and incorporate less muscle motors compared to a deadlift. Factor in the skill or lack of performing deadlifts and it isn't surprising you find them difficult.
Also using a form of auto regulation with E1rm should be useful in dosing your intensity regardless of rep scheme or lift selection.
So the question I ask is how are yoy determining your dose of stimulus for your deadlift?0 -
My lower spine always hurts after. Why is that?
Depends what you means by hurts.
A heavier sore is fairly normal is some sense.
If your load management and programming is well written for you as a individual then I wouldnt be concerned.
If you are winging it and/or adding sets, reps, intensity, frequency, variations, etc... with no reason other you feel you should increase "x, y, z" you might be dosing too much stimulus that more than likely is causing recovery issues not to mention not being useful for your goals. Another possibility is using a cookie cutter program that isn't appropriate for you.
I think I’m lifting too heavy too soon. I’m at 300 lb hip thrust and figured deadlift should be easy, but it’s not. I’m a *kitten* deadlifter
The intensity from one lift doesn't transfer to another the further we go from specificity in relation.
One thing to consider is hip thrusts have a very small ROM and incorporate less muscle motors compared to a deadlift. Factor in the skill or lack of performing deadlifts and it isn't surprising you find them difficult.
Also using a form of auto regulation with E1rm should be useful in dosing your intensity regardless of rep scheme or lift selection.
So the question I ask is how are yoy determining your dose of stimulus for your deadlift?
Not trying to be a smart Alec, but I have no idea what you just said lol
I’m trying to deadlift around 110-120 lbs. I weigh 129. I’m doing stiff leg. My PT got me doing them. I’ve actually had to stop past 2 weeks to reduce stubborn lumbar pain.
I’ve never liked deadlifts. The only variation I like are single leg RDLs. I’m 50 and have no desire to compete, etc. Maybe I should not go so hard and get the form first.
My trainer is great, but I don’t want to have to be a busy mom with nagging back pain.
0 -
My lower spine always hurts after. Why is that?
Depends what you means by hurts.
A heavier sore is fairly normal is some sense.
If your load management and programming is well written for you as a individual then I wouldnt be concerned.
If you are winging it and/or adding sets, reps, intensity, frequency, variations, etc... with no reason other you feel you should increase "x, y, z" you might be dosing too much stimulus that more than likely is causing recovery issues not to mention not being useful for your goals. Another possibility is using a cookie cutter program that isn't appropriate for you.
I think I’m lifting too heavy too soon. I’m at 300 lb hip thrust and figured deadlift should be easy, but it’s not. I’m a *kitten* deadlifter
The intensity from one lift doesn't transfer to another the further we go from specificity in relation.
One thing to consider is hip thrusts have a very small ROM and incorporate less muscle motors compared to a deadlift. Factor in the skill or lack of performing deadlifts and it isn't surprising you find them difficult.
Also using a form of auto regulation with E1rm should be useful in dosing your intensity regardless of rep scheme or lift selection.
So the question I ask is how are yoy determining your dose of stimulus for your deadlift?
Not trying to be a smart Alec, but I have no idea what you just said lol
I’m trying to deadlift around 110-120 lbs. I weigh 129. I’m doing stiff leg. My PT got me doing them. I’ve actually had to stop past 2 weeks to reduce stubborn lumbar pain.
I’ve never liked deadlifts. The only variation I like are single leg RDLs. I’m 50 and have no desire to compete, etc. Maybe I should not go so hard and get the form first.
My trainer is great, but I don’t want to have to be a busy mom with nagging back pain.
I saw on your other thread you're using exercise as a way to get through lockdown. I hear ya. So am I.
Have you started with this weight of deadlift or worked up to it? My PT started me just on the bar. My bodyweight is 77kg. I moved quickly up to 50kg mostly because that was the only weights I could initially get, but went back lower when more plates arrived. Did a PB of 70kg today (3 reps) but I have been working towards it since July. So my approach has been conservative but it has paid off. I have no back pain.
I'm a rookie, so can't advise as such, but it seems to me if you have dived straight in to a deadlift near your body weight you may have done yourself no favours. My PT has also advised me to use a belt for heavier weights, simply to save strain on my back. I know belts are frowned on by some, but he made sure my form was correct and safe before taking the weight higher and I don't use a belt unless I'm over 80% of current max. This is for conventional and sumo lifts. For RDL type lifts I won't currently go higher than 45kg. I did 50kg when that was all the plates I had, but thoracic niggles prevented me from getting enough depth to work the hamstrings so I stopped.1 -
My lower spine always hurts after. Why is that?
Depends what you means by hurts.
A heavier sore is fairly normal is some sense.
If your load management and programming is well written for you as a individual then I wouldnt be concerned.
If you are winging it and/or adding sets, reps, intensity, frequency, variations, etc... with no reason other you feel you should increase "x, y, z" you might be dosing too much stimulus that more than likely is causing recovery issues not to mention not being useful for your goals. Another possibility is using a cookie cutter program that isn't appropriate for you.
I think I’m lifting too heavy too soon. I’m at 300 lb hip thrust and figured deadlift should be easy, but it’s not. I’m a *kitten* deadlifter
The intensity from one lift doesn't transfer to another the further we go from specificity in relation.
One thing to consider is hip thrusts have a very small ROM and incorporate less muscle motors compared to a deadlift. Factor in the skill or lack of performing deadlifts and it isn't surprising you find them difficult.
Also using a form of auto regulation with E1rm should be useful in dosing your intensity regardless of rep scheme or lift selection.
So the question I ask is how are yoy determining your dose of stimulus for your deadlift?
Not trying to be a smart Alec, but I have no idea what you just said lol
I’m trying to deadlift around 110-120 lbs. I weigh 129. I’m doing stiff leg. My PT got me doing them. I’ve actually had to stop past 2 weeks to reduce stubborn lumbar pain.
I’ve never liked deadlifts. The only variation I like are single leg RDLs. I’m 50 and have no desire to compete, etc. Maybe I should not go so hard and get the form first.
My trainer is great, but I don’t want to have to be a busy mom with nagging back pain.
The "form" is not causing pain. That is a myth. It almost always a combination of the dosing of the intensity(weight) by volume(rep × sets). Put the right weight on the bar and use useful cues that work for you and good things happen. "Form" is expected to break down as we are either closer to our 1rm or fatigue is high.
SLDL will hit your lower back more the standard deadlifts. So if your lower back is experiencing "pain" then you could be performing too much intensity and/or volume. In all respect your trainer should of dosed your stimulus better within your programming as a whole.
If you have no aspirations of competing, yes you do not need to perform any deadlift though I think under the right programming you might have a better experience with them and can certainly be very useful if programmed correctly.0 -
SnifterPug wrote: »My lower spine always hurts after. Why is that?
Depends what you means by hurts.
A heavier sore is fairly normal is some sense.
If your load management and programming is well written for you as a individual then I wouldnt be concerned.
If you are winging it and/or adding sets, reps, intensity, frequency, variations, etc... with no reason other you feel you should increase "x, y, z" you might be dosing too much stimulus that more than likely is causing recovery issues not to mention not being useful for your goals. Another possibility is using a cookie cutter program that isn't appropriate for you.
I think I’m lifting too heavy too soon. I’m at 300 lb hip thrust and figured deadlift should be easy, but it’s not. I’m a *kitten* deadlifter
The intensity from one lift doesn't transfer to another the further we go from specificity in relation.
One thing to consider is hip thrusts have a very small ROM and incorporate less muscle motors compared to a deadlift. Factor in the skill or lack of performing deadlifts and it isn't surprising you find them difficult.
Also using a form of auto regulation with E1rm should be useful in dosing your intensity regardless of rep scheme or lift selection.
So the question I ask is how are yoy determining your dose of stimulus for your deadlift?
Not trying to be a smart Alec, but I have no idea what you just said lol
I’m trying to deadlift around 110-120 lbs. I weigh 129. I’m doing stiff leg. My PT got me doing them. I’ve actually had to stop past 2 weeks to reduce stubborn lumbar pain.
I’ve never liked deadlifts. The only variation I like are single leg RDLs. I’m 50 and have no desire to compete, etc. Maybe I should not go so hard and get the form first.
My trainer is great, but I don’t want to have to be a busy mom with nagging back pain.
I saw on your other thread you're using exercise as a way to get through lockdown. I hear ya. So am I.
Have you started with this weight of deadlift or worked up to it? My PT started me just on the bar. My bodyweight is 77kg. I moved quickly up to 50kg mostly because that was the only weights I could initially get, but went back lower when more plates arrived. Did a PB of 70kg today (3 reps) but I have been working towards it since July. So my approach has been conservative but it has paid off. I have no back pain.
I'm a rookie, so can't advise as such, but it seems to me if you have dived straight in to a deadlift near your body weight you may have done yourself no favours. My PT has also advised me to use a belt for heavier weights, simply to save strain on my back. I know belts are frowned on by some, but he made sure my form was correct and safe before taking the weight higher and I don't use a belt unless I'm over 80% of current max. This is for conventional and sumo lifts. For RDL type lifts I won't currently go higher than 45kg. I did 50kg when that was all the plates I had, but thoracic niggles prevented me from getting enough depth to work the hamstrings so I stopped.
You’ve inspired me! Thank you!! I will try again at a lower weight!1 -
My lower spine always hurts after. Why is that?
Depends what you means by hurts.
A heavier sore is fairly normal is some sense.
If your load management and programming is well written for you as a individual then I wouldnt be concerned.
If you are winging it and/or adding sets, reps, intensity, frequency, variations, etc... with no reason other you feel you should increase "x, y, z" you might be dosing too much stimulus that more than likely is causing recovery issues not to mention not being useful for your goals. Another possibility is using a cookie cutter program that isn't appropriate for you.
I think I’m lifting too heavy too soon. I’m at 300 lb hip thrust and figured deadlift should be easy, but it’s not. I’m a *kitten* deadlifter
The intensity from one lift doesn't transfer to another the further we go from specificity in relation.
One thing to consider is hip thrusts have a very small ROM and incorporate less muscle motors compared to a deadlift. Factor in the skill or lack of performing deadlifts and it isn't surprising you find them difficult.
Also using a form of auto regulation with E1rm should be useful in dosing your intensity regardless of rep scheme or lift selection.
So the question I ask is how are yoy determining your dose of stimulus for your deadlift?
Not trying to be a smart Alec, but I have no idea what you just said lol
I’m trying to deadlift around 110-120 lbs. I weigh 129. I’m doing stiff leg. My PT got me doing them. I’ve actually had to stop past 2 weeks to reduce stubborn lumbar pain.
I’ve never liked deadlifts. The only variation I like are single leg RDLs. I’m 50 and have no desire to compete, etc. Maybe I should not go so hard and get the form first.
My trainer is great, but I don’t want to have to be a busy mom with nagging back pain.
The "form" is not causing pain. That is a myth. It almost always a combination of the dosing of the intensity(weight) by volume(rep × sets). Put the right weight on the bar and use useful cues that work for you and good things happen. "Form" is expected to break down as we are either closer to our 1rm or fatigue is high.
SLDL will hit your lower back more the standard deadlifts. So if your lower back is experiencing "pain" then you could be performing too much intensity and/or volume. In all respect your trainer should of dosed your stimulus better within your programming as a whole.
If you have no aspirations of competing, yes you do not need to perform any deadlift though I think under the right programming you might have a better experience with them and can certainly be very useful if programmed correctly.
Thanks so much. I’m going to start over again next week and pay attention to the intensity.0 -
Thanks so much. I’m going to start over again next week and pay attention to the intensity.
You may also consider using a trap bar as opposed to a straight bar. It take a bit more pressure off the lower back. The range of motion is slightly different, but the lift is essentially the same. That coupled with lowering the intensity and volume should help.0 -
Thanks so much. I’m going to start over again next week and pay attention to the intensity.
You may also consider using a trap bar as opposed to a straight bar. It take a bit more pressure off the lower back. The range of motion is slightly different, but the lift is essentially the same. That coupled with lowering the intensity and volume should help.
Thanks again for this help. I have a trap bar also. I will try it.0 -
cupcakesandproteinshakes wrote: »
This.stephie_nyc wrote: »Peeing yourself while pulling sumo.
I have also done a small poo while deadlifting. Far TMI.
bahahaha I am surprised I have never done that lol0
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