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05-15-2007, 11:41 PM
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#1 (permalink)
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Coming Up The Ranks
Join Date: May 2007
Location: Texas
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Training Exp: 1-2 Years
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Deadlift soreness...
I just had a quick question and I think this is where I should ask it...
If my lower to mid back is sore from doing deadlift, is that bad? Is my form incorrect?
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05-16-2007, 01:06 AM
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#2 (permalink)
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Muscle and Strength Boss!
Join Date: Feb 2006
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I am assuming your doing stiff legged deads...
Your lower back should not be sore. When I first started doing deads my lower back was always sore, when I was doing them and the following day. So I dropped the weight back 25kg and left the weight low for a few weeks to get my lower back stronger and form down packed.
Now they only hurt where they're supposed to  |
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05-16-2007, 09:58 AM
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#3 (permalink)
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Coming Up The Ranks
Join Date: May 2007
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I dont know what they're called, but its when I hold the bar in front of me, bring it down below my knees in the front the bring it back up to standing straight up... i will lower the weight for a while and perfect my form and strengthen my back...
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05-16-2007, 10:09 AM
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#4 (permalink)
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Moderator and Advisor
Join Date: Jul 2006
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Quote:
Originally Posted by Wilson
I dont know what they're called, but its when I hold the bar in front of me, bring it down below my knees in the front the bring it back up to standing straight up... i will lower the weight for a while and perfect my form and strengthen my back...
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Straight leg deadlifts they are called, make sure that you dont look down when you do this exercise as that causes you to "round" the back...
Stand with a shoulder width or narrower stance (or use a shallow platform if flexability allows) with feet flat beneath bar. Bend knees and bend over with lower back straight. Grasp barbell with a shoulder width overhand or mixed grip, shoulder width or slightly wider. Lift weight to standing position.
With knees straight, lower bar toward the top of the feet by bending hips. After hips can no longer flex, bend waist as bar approaches top of feet. Lift bar by extending waist and hip until standing upright. Pull shoulders back slightly if rounded. Repeat.
Begin with very light weight and add additional weight gradually to allow lower back adequate adaptation. Throughout lift keep arms and knees straight. Keep bar over top of feet, close to the legs. Do not pause or bounce at bottom of lift. Do not lower weight beyond a mild stretch throughout hamstrings and low back. When finished with set. Full range of motion will vary from person to person.
Last edited by Doug; 05-16-2007 at 10:24 AM.
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05-16-2007, 10:37 AM
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#5 (permalink)
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Muscle and Strength Boss!
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I have found for doing deads my hamstrings have become flexible...now I can touch my toes no worries. I have never been able to even get close in my life. Just hope I don't end up in Jail! lol
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05-16-2007, 11:44 AM
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#6 (permalink)
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Mod
Join Date: Jul 2006
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lol
Yes, the guys would love you there... 
Seriously, though, I have also become a lot more flexible through SLDL's. I can now put my palms flat on the floor.
__________________
A person is only as big as the dream they dare to live.
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05-17-2007, 11:12 AM
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#7 (permalink)
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Muscle and Strength Boss!
Join Date: Feb 2006
Location: M&S Warehouse!
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Quote:
Originally Posted by Saurus
lol
Seriously, though, I have also become a lot more flexible through SLDL's. I can now put my palms flat on the floor.
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Damn..Im not near that yet! |
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05-17-2007, 02:08 PM
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#8 (permalink)
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Coming Up The Ranks
Join Date: Sep 2006
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I hadn't tried to touch the floor in awhile but holy crap I can almost get my hand flat against it. Next I will try to get my wrists lol....
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05-17-2007, 02:13 PM
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#9 (permalink)
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Coming Up The Ranks
Join Date: Oct 2006
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My lower back got sore first time i did both deadlifts and Stiff legged deads, then after couple of sessions it stopped coming. So if you're doing them for the first time i think it's okay as long it isn't some kind of pain.
__________________
Old Weight: 50 kg
Current Weight: 75 kg
Next goal weight 80 kg 
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07-02-2009, 09:04 PM
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#10 (permalink)
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Just joined M&S
Join Date: Jun 2009
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Is it normal if you get alot of lower back soreness while and after doin the deadlifts?
Thanks
Mike
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