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deadlifting

P

princessofdarkness

New member
hi guys, got a problem. having a hell of a time with my deadlift. i hurt my back resulting in a rib that won't stay in the socket so i'm scared to lift heavy. i've got a real good bench and squat (200lb. 400lb.) and that's without shirt or suit @135lbs. any suggestions to bring up my deadlift???:)
 
One of the best ways to increase your deadlift is to stop deadlifting. By that I mean that it is easy for you to burn out and actually regress in training by deadlifting too much.

The single best exercise I have found for the deadlift is Chain Suspended Good Mornings. You are starting from a static position with no eccentric....just like in a deadlift. You can vary foot positions and bars. The best combination I have found is to use the Safety Squat Bar with a close stance (conv. deadlift stance). There is alot of arguement as to how high to suspend the bar. I'm 6'3" and we suspend our at 36"...very effective exercise.
 
Hannibal said:
One of the best ways to increase your deadlift is to stop deadlifting. By that I mean that it is easy for you to burn out and actually regress in training by deadlifting too much.

The single best exercise I have found for the deadlift is Chain Suspended Good Mornings. You are starting from a static position with no eccentric....just like in a deadlift. You can vary foot positions and bars. The best combination I have found is to use the Safety Squat Bar with a close stance (conv. deadlift stance). There is alot of arguement as to how high to suspend the bar. I'm 6'3" and we suspend our at 36"...very effective exercise.
Click to expand...
i don't understand suspending the bar, i do good mornings all the time but in the squat rack....sorry for my ignorance, i'm just a small town girl not used to these fancy exercises...:)
 
princessofdarkness said:
hi guys, got a problem. having a hell of a time with my deadlift. i hurt my back resulting in a rib that won't stay in the socket so i'm scared to lift heavy. i've got a real good bench and squat (200lb. 400lb.) and that's without shirt or suit @135lbs. any suggestions to bring up my deadlift???:)
Click to expand...


I didn't know ribs had a 'socket' ???

BTW. of course Hannibal is right about increasing your deadlift. I don't have chains though so I set my safety bar in my rack at the right height off the floor and lift from there.. You can do them with a wide stance, close stance, arched back, rounded back, or any combination there of.
 
Re: Re: deadlifting

CrimsonKing said:



I didn't know ribs had a 'socket' ???

BTW. of course Hannibal is right about increasing your deadlift. I don't have chains though so I set my safety bar in my rack at the right height off the floor and lift from there.. You can do them with a wide stance, close stance, arched back, rounded back, or any combination there of.
Click to expand...
your ribs fit into your sternum in small sockets, my one rib pops out pulling the muscle and tendons out of alignment, kinda feels like i'm having a heart attack!!!! not very nice at all.
 
Princess, try taking it easy and letting that rib heal, I pop one in the front and took it easy for 2-3 weeks and it was back to good, also had a few training partners do the same but worse where it bruised up big time just stick to your side work or anything that won't bother it. Remember aspirin and the like are your friends. :)
 
DBCooper said:
Princess, try taking it easy and letting that rib heal, I pop one in the front and took it easy for 2-3 weeks and it was back to good, also had a few training partners do the same but worse where it bruised up big time just stick to your side work or anything that won't bother it. Remember aspirin and the like are your friends. :)
Click to expand...
it just doesn't wanna heal.....this happened 2 months ago, and when i diet down it happens all the time....even ask them if they would remove it if you can imagine!!! too high up though. thanx for your help though, you are the only other person i've ever heard of it happening too.:)
 
princessofdarkness said:
hi guys, got a problem. having a hell of a time with my deadlift. i hurt my back resulting in a rib that won't stay in the socket so i'm scared to lift heavy. i've got a real good bench and squat (200lb. 400lb.) and that's without shirt or suit @135lbs. any suggestions to bring up my deadlift???:)
Click to expand...

POD...those are some sweet numbers you are throwing up! Keep up the good work!

I'm sorry that you are having so much trouble with your deadlift. I wish there was something I could tell you to do. The only thing I would recommend...is some stores have those ace bandage type things (or else they look more like a really thick back support), and if you take that and wrap it firmly around your thorax...that would probably be a huge help in keeping that rib in place. Do you know what kind of thing I'm talking about? I dont' know if I explained it too well or not.
 
POD have you tried partial Valsalvas to strengthen the intercostal muscles between the ribs? That may help keep things tightened in place...if you don't dislocate something in the process.
 
An erector shirt may lend some support to the ribcage as well. I had this happen to me once when I was deadlifting but I actually injured my rib (felt like it popped out of place) changing the weight on the bar. I guess I was at a funny angle when I lifted the end of the bar to add a plate. Anyway, it bothered me for a week or two (continued to train) and I haven't had a problem since. A little time off may be the only answer.
 
Re: Re: deadlifting

Night Fly said:


POD...those are some sweet numbers you are throwing up! Keep up the good work!

I'm sorry that you are having so much trouble with your deadlift. I wish there was something I could tell you to do. The only thing I would recommend...is some stores have those ace bandage type things (or else they look more like a really thick back support), and if you take that and wrap it firmly around your thorax...that would probably be a huge help in keeping that rib in place. Do you know what kind of thing I'm talking about? I dont' know if I explained it too well or not.
Click to expand...
i'm getting a shirt and suit this week, hopefully that will carry a 300pound dead:)
 
Re: Re: deadlifting

Night Fly said:


POD...those are some sweet numbers you are throwing up! Keep up the good work!

I'm sorry that you are having so much trouble with your deadlift. I wish there was something I could tell you to do. The only thing I would recommend...is some stores have those ace bandage type things (or else they look more like a really thick back support), and if you take that and wrap it firmly around your thorax...that would probably be a huge help in keeping that rib in place. Do you know what kind of thing I'm talking about? I dont' know if I explained it too well or not.
Click to expand...
thanx for the help, this isn't the first time, you are one smart lady:)
 
So...how is the progress? Your back feeling better? How has the bench shirt been treating you?

B True
 
Keep us updated...as well as what you are doing to increase your lifts...

B True
 
Princess,

I am right there with you. I was whining to Hannibal about my legendarily pathetic deadlift just last night.

I wish I could give you some sage advice, but despite my Good Mornings going up, and my squat increasing, I just can't seem to go anywhere with my deadlift. I trianed it last night so this is fresh and painful on my mind, and back, and hips and legs, and hands. . .

I have done everything all the experts have told me to do, and still have an awful deadlift. 430 is PR so far. Did rev. Band deads last night with blues, completely out of band by 3/4 of the way up and got to a whopping 505, which would not have passed, due to hitching I think.

So from a person who benches more than he deadlifts I can extend sympathy and wish you well on your quest. Nothing has worked for me on the deadlifts, while everything I do works on bench and to a slightly lesser extent, everything works well on the squat. I will keep up the search tho, and if I discover something that works, I will def. pass it along.

B.
 
If you have access to a Reverse Hyper or Glute Ham bench, you can focus on these to exercises to help bring up your deadlift. These exercise should take some of the strain off your rib and also help you recuperate your injury to your back. Have you tried MSM and Glucosamine, you can get the combination cheap at Walmart. Good luck.
 
If your arms are short and your squat is strong, then why not pull sumo so you can squat it up? It's just like doing a front squat, but with the bar hanging rather than in a clean position.
 
spatts said:
If your arms are short and your squat is strong, then why not pull sumo so you can squat it up? It's just like doing a front squat, but with the bar hanging rather than in a clean position.
Click to expand...

you mean a sumo deadlift? been there tried it, just gonna have to stop being gunshy....tomorrow gonna go back to deads......i hope, want to powerlift next year before my bb season starts:)
 
So you don't like sumo?

I like it because I use my legs more and back less. I really feel like, for MY deadlift, speed is where it's at. I like to train speed through the lockout with reverse band deadlifts. For getting it off the floor, I like to choke the bar down with bands or chains, and do them off a box. Get a lot of fire out of the hole that way. We also trained deads with a band wrapped over a belt and under out feet, although, I prefer them choked on the floor better.
 
spatts said:
So you don't like sumo?

I like it because I use my legs more and back less. I really feel like, for MY deadlift, speed is where it's at. I like to train speed through the lockout with reverse band deadlifts. For getting it off the floor, I like to choke the bar down with bands or chains, and do them off a box. Get a lot of fire out of the hole that way. We also trained deads with a band wrapped over a belt and under out feet, although, I prefer them choked on the floor better.
Click to expand...

thank you, once again you are one very smart lady:)
 
b fold the truth said:
So...how is the progress? Your back feeling better? How has the bench shirt been treating you?

B True
Click to expand...

trained back today......went in pissed off and this is what happened:Deadlifts

135 x 10
185 x 6
220 X 3
and...... 285 for one!!!!!!
helps being pissed off, no more babying my back:D
 
Congrats little lady... Still...WHAT are you doing to increase your deadlift? You need to think about that long and hard...

B True
 
for reason unbeknowst to me, i really suck at sumo. too much technique involved i think.

your lift was more impressive than mine for the simple reason that you completed yours!

/irish
 
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