Help with deadlift form!

[RaiderJ]

I'm not new to lifting, but new to doing deadlifts (trying to mix them in with squats). I'm not doing much weight (~135-200lbs), but I'm getting some lower back pain afterwards. Could someone go over their technique so that I can make sure I'm doing them properly? I'm using a straight barbell.

 

[jiggahertz]

Is it lower back pain or muscle soreness? If you haven't done deadlifts, good mornings, or something that stresses the lower back much it may just be DOMS.

If not, make sure your aren't rounding your back.

http://www.exrx.net/WeightExer...aximus/BBDeadlift.html

 

[SociallyChallenged]

Originally posted by: RaiderJ
I'm not new to lifting, but new to doing deadlifts (trying to mix them in with squats). I'm not doing much weight (~135-200lbs), but I'm getting some lower back pain afterwards. Could someone go over their technique so that I can make sure I'm doing them properly? I'm using a straight barbell.

Get a camera and make a video of you doing a few reps. We need to see your form if we have any chance of helping.

 

[sash1]

rippetoe on proper deadlift form: http://www.youtube.com/watch?v=hqxim0YXr90

 

[Jahee]

I'd say its normal, i had it when i started deadlifting, and i still always have a slight pain in my lower back after i've done them, especially if i've just increased the weight. Normally i only feel it now when i bend my back or sit awkwardly the evening after, and its usually gone the next day.

Its probably just the muscle attachment sites get a little inflammed, unless it gets serious or limiting i wouldn't worry about it, you've seen the links with help with your form, so if it still happens with correct form i wouldn't stress.

 

[RaiderJ]

Thanks for the links & info. From looking at the video, I need to bring the bar closer to my legs and maybe check my back a bit. I'm not as sore this week as I was last week, even though I did more weight. Maybe my lower back muscles will adjust, since I've not used them much recently.

 

[SociallyChallenged]

Originally posted by: RaiderJ
Thanks for the links & info. From looking at the video, I need to bring the bar closer to my legs and maybe check my back a bit. I'm not as sore this week as I was last week, even though I did more weight. Maybe my lower back muscles will adjust, since I've not used them much recently.

Well the question is it muscle SORENESS or back PAIN? If it's soreness, then you're fine, but you really shouldn't be experiencing any pain whatsoever. If you are, definitely refer to that video for form. You can also strengthen your back on other days with hyperextensions (weighted or not), good mornings, etc. Good luck though, hope your back feels better.

 

[RaiderJ]

Originally posted by: SociallyChallenged

Originally posted by: RaiderJ
Thanks for the links & info. From looking at the video, I need to bring the bar closer to my legs and maybe check my back a bit. I'm not as sore this week as I was last week, even though I did more weight. Maybe my lower back muscles will adjust, since I've not used them much recently.

Well the question is it muscle SORENESS or back PAIN? If it's soreness, then you're fine, but you really shouldn't be experiencing any pain whatsoever. If you are, definitely refer to that video for form. You can also strengthen your back on other days with hyperextensions (weighted or not), good mornings, etc. Good luck though, hope your back feels better.

I think it might be a bit of both. There was definitely muscle soreness, but a couple times I got a bit of a twinge in my back. Maybe just the connective tissue being stressed?

I did the lifts this morning, so maybe tomorrow I'll be able to tell one way or the other.

 

[Koing]

Originally posted by: RaiderJ

Originally posted by: SociallyChallenged

Originally posted by: RaiderJ
Thanks for the links & info. From looking at the video, I need to bring the bar closer to my legs and maybe check my back a bit. I'm not as sore this week as I was last week, even though I did more weight. Maybe my lower back muscles will adjust, since I've not used them much recently.

Well the question is it muscle SORENESS or back PAIN? If it's soreness, then you're fine, but you really shouldn't be experiencing any pain whatsoever. If you are, definitely refer to that video for form. You can also strengthen your back on other days with hyperextensions (weighted or not), good mornings, etc. Good luck though, hope your back feels better.

I think it might be a bit of both. There was definitely muscle soreness, but a couple times I got a bit of a twinge in my back. Maybe just the connective tissue being stressed?

I did the lifts this morning, so maybe tomorrow I'll be able to tell one way or the other.

The twinge is not a good thing in most cases unless you know it isn't going to cause pain later on.

Use EVEN less weight.

It is MUCH better to be safe then sorry. Keep the back straight WITH the natural curve of the lower back. Stick your ass out and LIFT WITH YOUR LEGS. The back just stays straight to hold tension.

Koing