Back Hurts - Deadlift Form Question

[BJones]

I'm in Fat-Loss 1 and in Workout B, it requires both Deadlifts and Romanian Deadlifts. After my second B workout, my lower back (almost upper butt) became is sore and "twitchy" - certain movements make me feel like it's about to go out. Oddly enough, during the workout, I felt great and put in my notes that I needed to increase the weight for the next workout.

I am going to take a few extra days off from lifting and am trying to stretch my back out (regular back stuff and foam roller). I know I need to really watch my form on the deadlift when I start back.

I've reread the book. I've searched the forums. I've chased down the links that Lisa always provides (Thanks Lisa, they are great) and watched the videos I've found. In chasing her links, I found the following video (not one she recommended) which seemed to break it down in a way I understand (with text and video). My question is...Is this the right way to do deadlifts?? I don't want to understand the wrong way to do it.

YouTube - It's YOUR FAULT If You Dead Lift without Proper Form

Since I'm working out at home, I don't have anyone to watch me and critique my form. Thanks all, without this forum I probably would have already thrown in the towel - instead I'm making the best progress I have in years.

[Lisa~]

There's nothing wrong with the text, but the guy isn't doing what that text says. And that music's awful! Certainly don't copy what you see. Use the links I gave you.

You can also video your own deadlifts and post them for critique.

[WalkingDysfunction]

My guess could be that you're hyperextending your back during the top portion of your lifts. I used to have a habit of doing that before leading to tightness in my lower back the following day. If this is the case, make sure you are only achieving full extension at your hips and squeezing your glutes...while keeping a mental note to keep your torso in neutral.

It also could be that you're rounding your back and not noticing it leading to you extending your back as your reach the top. I'm sure you know that you should maintain an isometric contraction for your torso, so that means no change in lumbar curvature during your lifts. A video of your lift would definitely help....make sure it's for all of your sets (DL's &RDL's) to rule out fatigue induced changes in form.

[cycomiko]

Have you done the workout before?

[WalkingDysfunction]

If you're asking me....yes, I've done the workout before. It's not easy endurance wise with the decreasing rest periods and high reps, so form can break down after a while.

[cycomiko]

not you

[BJones]

Originally Posted by cycomiko

Have you done the workout before?

If you're talking about the B workout for Fat-Loss 1 - only once prior. If you're talking about deadlifts - until I started the NROL, it had been years. And I started with very light weights initially (I'm only deadlifting 115 right now) - in fact, I've wondered if the bar is too low because I've got such little weight on it (25s & 10s - I'm going to switch out to 35s).

I think I had too much weight forward (on the balls of my feet) and was arching (hyperextending?) my lower back in my attempt to keep my back straight (I have poor posture and normally slouch).

[BJones]

Originally Posted by WalkingDysfunction

I'm sure you know that you should maintain an isometric contraction for your torso, so that means no change in lumbar curvature during your lifts.

Uh...you're giving me way too much credit for knowing what I'm doing. If you mean tightening my abs to kind of brace my midsection - yes that's what I'm trying to do. If you mean something else, then no.

[BJones]

Originally Posted by Lisa~

Use the links I gave you.

You can also video your own deadlifts and post them for critique.

Some of them I can't get to because of a need for password. The youtube ones I've chased down. And, as I'm searching through the forums here, I'm finding more.

I'll try posting a video when I start again.

[WalkingDysfunction]

Originally Posted by BJones

Uh...you're giving me way too much credit for knowing what I'm doing. If you mean tightening my abs to kind of brace my midsection - yes that's what I'm trying to do. If you mean something else, then no.

Yea...you're bracing your midsection which also means that your back should remain in that same position for the entire movement, only your lower half moves. It takes a while before you will fully realize when you're bracing your core....people tend to brace in the beginning and then forget to keep it throughout the whole movement.

[cycomiko]

Originally Posted by BJones

If you're talking about the B workout for Fat-Loss 1 - only once prior. If you're talking about deadlifts - until I started the NROL, it had been years. And I started with very light weights initially (I'm only deadlifting 115 right now) - in fact, I've wondered if the bar is too low because I've got such little weight on it (25s & 10s - I'm going to switch out to 35s).

I think I had too much weight forward (on the balls of my feet) and was arching (hyperextending?) my lower back in my attempt to keep my back straight (I have poor posture and normally slouch).

or you could have just tired out the main supportative muscle group used to maintain the spines position during the lifts.

[DirtyMartini]

You might get some benefit from these as well:
http://www.crossfit.com/journal/libr...ofDeadlift.pdf (I find his written explanations of deadlift form extremely helpful)

video - YouTube - Deadlift Instruction

[BJones]

Originally Posted by DirtyMartini

You might get some benefit from these as well:
http://www.crossfit.com/journal/libr...ofDeadlift.pdf (I find his written explanations of deadlift form extremely helpful)

video - YouTube - Deadlift Instruction

Thanks. I had already downloaded that pdf, but I had never seen the video. It all helps.

I'm just starting back today...I took 2 weeks off...so I guess I'm starting Fat Loss-1 all over again.