Currently my deadlift sucks. I'm having serious troubles with keeping my form. Even with stretching it doesn't seem to get much better. I've ordered Magnificent mobilty, So I'm hoping that will help me with my form because I wanna hit 440lbs(200kg) as soon as possible.
Anyway, today when doing squats I felt some light pain/discomfort in my lower lower back (somewhere near my tail bone). And I've had some trouble with this in the past. I suddenly came for the first time when I was doing SLDL's, I'm guessing when my form was of a bit or my back just couldn't handle the weight because I made some really nice gains fast. But now this discomfort is coming back every week (since a couple of weeks), either with deads or with squats (but not both in the same week though, which is strange imo).
I'm scared I'm gonna fuck things up more then they probably are already.
Anyone with some advice on how to handle this? supoorting exercises, stretches, mobility training, anything...
Can you post vids of your DLs? Also can you describe this discomfort better and does it radiate anywhere? Be careful, the deadlift was my best lift until I herniated a disk by going to heavy too often.
In terms of bringing up your DL I've seen great results with low rep 3-5 goodmornings and RDLs after a ME squat. In terms of deadlifting I would avoid going too heavy too often. I've used conventional DLs to warm up up to a single at 75%, usually not on a ME day though.
Just some thoughts to get you started, Ned
Yeah I've made some vids with my cellphone, I don't know where to upload them though. It didn't work on youtube.
What do you mean with 'radiate'? if it spreads?
I'm gonna need some help with describing the discomfort more. I don't even know how to describe it in dutch so translating is gonna be pretty though. I guess you're gonna have to ask questions.
I normally do SLDL's or RDL's with low reps and GM's with higher reps (new to GM's) to bring up my hamstring strength but since those require a straigth back and the discomfort originates from SLDL's I'm not sure I should keep on doing them for the next couple weeks or longer. Escpecially the SLDL's/RDL's, the GM's are not that dangerous imo because of the lower weight.
Go to www.photobucket.com and get a free account. I used that site to upload my videos and it seemed to work fine.
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And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Yeah I've made some vids with my cellphone, I don't know where to upload them though. It didn't work on youtube.
What do you mean with 'radiate'? if it spreads?
I'm gonna need some help with describing the discomfort more. I don't even know how to describe it in dutch so translating is gonna be pretty though. I guess you're gonna have to ask questions.
I normally do SLDL's or RDL's with low reps and GM's with higher reps (new to GM's) to bring up my hamstring strength but since those require a straigth back and the discomfort originates from SLDL's I'm not sure I should keep on doing them for the next couple weeks or longer. Escpecially the SLDL's/RDL's, the GM's are not that dangerous imo because of the lower weight.
By radiate I mean do you feel the pain anywhere else, i.e down the leg? If you are actively feeling pain you would do well to drop everything but some unilateral work for a few weeks, or atleast take it very easy on the big lifts.
For GM's I prefer arched back and allowing my knees to bend. Are you rounding your low back on the SLDL, I'm a little confused on your wording.
No never, the pain just stays at the same place and always comes back to that exact spot. Well, I wouldn't really call it pain, it's more of a discomfort but I know something is wrong. Normally only regular deads makes me feel this discomfort except for today with squats (and when it just started) but like I said, I didn't feel anything when doing deads this week.
I do my Gm's the same way. I like them, don't cause any discomfort whatsoever.
No, I'm keeping my back arched when doing SLDL's. At least I hope/think so.
I'm gonna upload those vids tommorrow, think I'm going to bed now
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I do not workout. I TRAIN.
I do not eat. I FEED.
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In terms of bringing up your deadlift, Box squats, platform deads, rack pulls and rounded back work will bring it up.
If you want to take the load off of your back for the time being, GHRs, front squats, DB squats, Belt squats, chins/pullups will all help in one way or another with your deadlift.
I wave the weights during one workout but I don't wave the weights trough the weeks. And deloading, well that doesn't happen too much. Don't know why though...
I went through a similar phase where I just didn't feel right doing any weight of a deadlift. One of the programs I was on had platform deads in it, and after that I seemed to shape up. Not sure if the platform made me more flexible or not, but it might be worth a shot.
So what do I have to do with this? I know how to bring up my deadlift but I'd like to stay injury free.
Deload every 4th week, mobility, unilateral work (one movement every lower body day), Cycle your Deadlifts, and keep track of the total volume that is stressfull to the low back(heavy squats, GMs, DLs and so forth). The last point was my biggest mistake that I made before I hurt my back.
I wave the weights during one workout but I don't wave the weights trough the weeks. And deloading, well that doesn't happen too much. Don't know why though...
You mean some sort of wave loading like in NROL?
Thats not what alcoholiday is talking about. Hes saying that you cant pull above 90% for more then a few weeks without running into problems.
Roundback work has given me tons of benifits, but, its big taboo around here it seems.
What you describe is exactly the way I felt for a couple of weeks before straining my back really badly while doing squats. I strained it on a warmup set, and have since determined that it was a weakness issue.
What's helped me keep this from happening again is to do a lot of high rep work before ever workout to "warm up" my lower back. Stuff like GMs with just the bar, laying on the ground and elevating arms and legs by contracting the lower back. Anything that gets a little tension on that region and helps to strengthen it.
Whenever my back is aggravated I will do things like this regularly over the course of the day for a few weeks and it clears up.
I think it happened to me because of years of doing ab work while neglecting the lower back and not lifting heavy. I think my erectors were just weaker than they needed to be to support my legs.
Roundback work has given me tons of benifits, but, its big taboo around here it seems.
?
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And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Yeah, I'll definatly do unilteral work. Any thoughts on which exercises would be best? If you want you can even suggest how my entire LB workout should look like
What do you mean by keeping track of the volume? Just make sure I don't do too much?
Also, I've ordered Magnificent mobility, so that would take care of the mobility work right?
@evancj: I'm not really sure if it's a muscle or something else. Doesn't really feel like a muscle but if it were something to do with my spine I guess I would have a lot more troubles and pain with it.
when i said about cycling... i meant what frank said. You can't pull heavy every week unless you're assisted, and even then, it's kinda tricky. Squatting and pulling the same week will wear you down eventually.
If i were you, i would take a few weeks off of pulling in any way until your back starts to feel better. You're going to get into trouble if you start pushing it when your back is sore (in a bad way). Throw in a lot of lower body mobility work.
What i used to do when i had a deadlift day, and i see a lot of people do this, is pull once ever other week, or once every third week. When i don't pull, you simply do assistance work that day.
And, make sure you're deloading every 4th week. This means no benching, squatting or pulling of any kind. These things will keep your body feeling fresh, and will prevent injuries.
Rounded lowerback too. No maxing out or going that heavy with it though. After re-reading this thread I dont suggest it to you because of back problems. But doing some lifts like this has given me a strong low back.
My back already feels better, mostly it only lasts for that evening or maybe the day after. But I'll do a deload this week to be sure.
Should I deload for Upbber body ass well? Because I've noticed that my upper body can handle more volume then my lower body does and thus it tkaes longer for me to need a deload for upper bdoy.
I guess I should do more core work, especially lower back I suppose? I sit around all day (but seriously all day long except for training), so that ain't helping either. Maybe I should get a chair without back support, that should help some.
Maybe I should post a new thread about the rounded back training, it makes sense if you use very little weight.
Maybe I should post a new thread about the rounded back training, it makes sense if you use very little weight.
Well.. Start low. Your going to get nothing out of it if your doing roundback sldls with 135lbs.
Its not for everyone and im scared to even recomend it on here,
But when most people max out a deadlift, they are rounding their back. They will says "its only my upperback rounding" but if you look closer the low back is often round as well. May as well train it the way you are going to use it. The risk for injury is huge. But at the same time it could benifit your lifts huge.
need some serious help ... fast?
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