Question about deadlifts

[tontod]

Yesterday I did a set (10-12 reps) of deadlifts @ 50 lbs. After doing this for a couple of months or so when I started at 30 lbs, 50 lbs was fairly easy. I did 12 fairly easily. I then tried 60 lbs, naturally it was somewhat harder to the point where I could feel the strain in my back. Should I just try to do more reps @ 50 lbs to the point where I can do a set of reps @ 60 lbs. easily? I think 55 lbs. would be perfect, but there wasnt a 55 lb. bar.

 

[mchammer187]

your form must be messed up somehow or are you doing it for some sort of rehab instead of strength training.

The average female should be about to do 80 lbs without training.

http://www.exrx.net/Testing/WeightLifting/DeadliftStandards.html

unless you are talking about 30 lbs on each side + bar and moved to 60lbs on each side + bar which is equal to 165

do you have some sort of back injury?

 

[Deeko]

I assume by the statement "there wasn't a 55lb bar" you are using those mini pre-weighted bars they have at most gyms?

Personally, I'd avoid those if its possible - you are starting at a MUCH lower position than a natural deadlift. If your gym has the big, but light, rubberized weights you can put on an olympic bar, I'd go with that - my gym has full-size plates in 5, 10, 25, and 45, that's really ideal.

I digress.

A few things...first off, your back can get tired from deadlifts, but it shouldn't feel "strained". In a proper deadlift, you aren't pulling with your back - your back is remaining upright, and the back muscles are maintaining that position - you are using your legs and glutes to actually stand upright.

Secondly, I'd actually recommend lower reps. If you can knock out 50x12...how much can you do for a set of 8?

 

[Deeko]

your form must be messed up somehow or are you doing it for some sort of rehab instead of strength training.

The average female should be about to do 80 lbs without training.

http://www.exrx.net/Testing/WeightLifting/DeadliftStandards.html

unless you are talking about 30 lbs on each side + bar and moved to 60lbs on each side + bar which is equal to 165

do you have some sort of back injury?

That chart is max effort, not a set of 12.

 

[mchammer187]

That chart is max effort, not a set of 12.

true but 60x12 is a ~1RM of 80 (according to the 1RM calculators) which should be achievable with zero training at all for most people and 95% of males (assuming they don't have any injuries)

the fact that the OP has only worked up to 60 lbs over 2 months even if it is for 12 rep suggests something is seriously wrong here

 

[Deeko]

Progressive training. It does not sound like the OP is increasing the load very frequently - and is concerned that its difficult. That's a part of training. Its supposed to feel heavier, because it is. If you're doing the exercise right, yea, it will be harder, but no, you should not go back down.

 

[brikis98]

Please don't take this as insulting, but I have to agree that if you are in any way struggling to deadlift 50 or 60lbs, you are doing something very very wrong (assuming you don't have some kind of injury or something). The role of your back muscles in the deadlift is to keep your back locked in extension - they should NOT be lifting the weight. All the actual movement is generated by your quads (when the bar is below the knees) and your glutes/hamstrings (when the bar is above the knees). Keeping your back locked is a lot of work and your back should definitely be working hard, but it should not feel like a "strain".

The deadlift is a fantastic exercise, but you need to be sure you're doing it correctly before you hurt yourself. Get yourself a copy of Starting Strength for the best descriptions I've seen of how to do all the major barbell lifts, including the deadlift, squat, press, etc. The Stronglifts deadlift tutorial and the Crossfit exercise videos (search the page for "deadlift") are two good free resources.

 

[tontod]

See post below.

 

[tontod]

your form must be messed up somehow or are you doing it for some sort of rehab instead of strength training.

The average female should be about to do 80 lbs without training.

http://www.exrx.net/Testing/WeightLifting/DeadliftStandards.html

unless you are talking about 30 lbs on each side + bar and moved to 60lbs on each side + bar which is equal to 165

do you have some sort of back injury?

Yes, stupid me, you're right, it was 60 lbs. on each side + bar which is equal to 165.

 

[brikis98]

Edit ----> had a long reply in here but then noticed your new reply above, so it no longer applies.

 

[brikis98]

Yes, stupid me, you're right, it was 60 lbs. on each side + bar which is equal to 165.

Ok, that's a big difference. In that case, there are two things to look into:

1. As I said before, use the resources I posted above to check your technique or post a video here for critique. If you are feeling a "strain" in your lower back, it may be a sign that you are rounding it. The key to deadlift safety is locking your back in extension for the duration of the lift, something that is tough to do even with proper technique, let alone if you have form issues.

2. Why the heck are you doing sets of 12? Are you aware of what training effects the different rep ranges have? What does your routine look like? There are few good reasons to do high rep deadlifts with any sort of weight that challenges you, as the spinal erectors tend to fatigue quickly (especially in beginners) and that will quickly lead to your back rounding.

 

[tontod]

Ok, that's a big difference. In that case, there are two things to look into:

1. As I said before, use the resources I posted above to check your technique or post a video here for critique. If you are feeling a "strain" in your lower back, it may be a sign that you are rounding it. The key to deadlift safety is locking your back in extension for the duration of the lift, something that is tough to do even with proper technique, let alone if you have form issues.

2. Why the heck are you doing sets of 12? Are you aware of what training effects the different rep ranges have? What does your routine look like? There are few good reasons to do high rep deadlifts with any sort of weight that challenges you, as the spinal erectors tend to fatigue quickly (especially in beginners) and that will quickly lead to your back rounding.

I'm doing it with a personal trainer. In addition to deadlifts, been working on core, legs, pushups, pullups, situps, etc. Basically been doing entire body workouts. I'm starting to see some definition in the abs, but still got some fat in the abs, I guess I'll have to look at my diet/nutrition a bit harder and increase the cardio a bit.

 

[brikis98]

I'm doing it with a personal trainer.

In that case, you should mention your back strain to him/her. Also, a heads up: the qualifications to become a "personal trainer" at most gyms are pretty minor and most likely do not include knowing anything about the deadlift. I have seen way too many cases of trainers teaching straight leg, rounded back deadlifts with the bar drifting inches away from the legs as well as half/quarter squats on a smith machine and other dangerous & useless crap. Of course, it's possible you actually got a competent trainer, but I find very high rep sets of deadlift for a beginner a pretty questionable choice (unless it was part of a circuit/Crossfit style metcon workout, in which case the weight should have been very light).