Please Scroll Down to See Forums Below So I've had some lower back injuries in the past (tailbone area) and a few months ago I hurt it again deadlifting. I took a few months off and now I've just started doing deads again. I'm trying to go very light and rebuild my form so prevent any further injuries to a part of my body that is especially susceptible. I'm taking any tips and pointers so now matter how basic you think they might be would you mind posting them...just so I have a mental checklist to go over before each set. I just don't want to get injured again. I would post a video of myself but I currently have no way to do that so just written pointers would be great if anyone would like to throw some out there. Thanks.
Deadlifts & back pain
- Thread starter Nakor
- Start date
Lancer55
Elite Greek
There are belts for lifting heavy weights that help, also could be improper form, read this could help Bodybuilding.com - Injury Free Deadlifts: How To Effectively Do It Safely! - Matt Weik
SPEKTOR-AAA
New member
The most basic of tips I can give that will help is to strengthen your core. Do medicine ball workouts religiously. You will be amazed with what this will do for you.
1. do goodmornings, heavy, these will work your core more than anything else imo...
2. when you set yourself up, get your hips as low as possible... i find for me that the higher my hips are at the start, the more i have to lean over the bar... get your hips low, get close to the bar and start your pull with your shoulders over the bar, and pull back and dont let your body drift forward over the bar... if that makes any sense...
3. dont use a belt unless you are lifting 90% or more of your max...
2. when you set yourself up, get your hips as low as possible... i find for me that the higher my hips are at the start, the more i have to lean over the bar... get your hips low, get close to the bar and start your pull with your shoulders over the bar, and pull back and dont let your body drift forward over the bar... if that makes any sense...
3. dont use a belt unless you are lifting 90% or more of your max...
ghettostudmuffin
New member
Agree with moya.
My form actually improved a shit ton when a powerlifter I know said to stop over analyzing the lift and just focus on looking forward and getting my ass down before I pull each rep.
My low back used to feel really fatigued after a hard set of deads. Now I feel it mainly in the glutes and hamstrings.
My form actually improved a shit ton when a powerlifter I know said to stop over analyzing the lift and just focus on looking forward and getting my ass down before I pull each rep.
My low back used to feel really fatigued after a hard set of deads. Now I feel it mainly in the glutes and hamstrings.
Maybe the problem of poor form, beacue i had an injury also and realized why, is beacuse we put weights on that in order to achieve the lift it messes our form and the injury happens. so now i have learned what when i will start deads again i will put on wiehgrs just enough not to mess with the lift form.
30 years ago, as a runner weighing 150#'s, i was still training with weights like you're supose to.. i had a pr of 365 in the deadlift.. i think i hurt my lower back doing hang cleans, and stopped the deads.. a few years ago, i started them up again, and i worked up to 225#'s and felt something slip in my lower back..
took time off.. now, i only go up to 160#'s. i do a set of 10 with 80, 100, 120, 140 and then 3 sets of 5 with 160..
i am still a bit sore the next day, so even though i do not use much weight, i still do the movement and i still get sore. i do them 1 day a week.i still weigh 150, and would love to go up in weight on the exercise, but i'm afraid.
my no 1 goal, is to keep bike racing at the pro 1-2 level at age 55. so weights are included in my training, but are number 2. i rather do 160# for a few sets, than get hurt adding weight..
good luck
took time off.. now, i only go up to 160#'s. i do a set of 10 with 80, 100, 120, 140 and then 3 sets of 5 with 160..
i am still a bit sore the next day, so even though i do not use much weight, i still do the movement and i still get sore. i do them 1 day a week.i still weigh 150, and would love to go up in weight on the exercise, but i'm afraid.
my no 1 goal, is to keep bike racing at the pro 1-2 level at age 55. so weights are included in my training, but are number 2. i rather do 160# for a few sets, than get hurt adding weight..
good luck
Chances are you have poor form because of lots of weaknesses.
I'd spend at least 1 month doing the following:
4 sets of GHR's, 10 reps each set, 3 x per week
Banded GM's, 4 sets of 20, 5x per week
Barbell Rows: 4 sets of 5 (sub failure) 2x per week
Dbell Rows: 4 sets of 10 (sub failure) 2x per week
Ab Pull Downs: 5 sets of 20 (just sub failure) 4x per week
Side Bends with Dbells: 3 sets of 20 (sub failure) 2x per week
Then I'd look to do deadlifts: (1 month)
6 sets of 1 with 40% of your 1RM plus pro short mini bands, 60 sec rest between sets, 2x per week
After that I'd look towards actually working on pulling something decent on deadlifts again.
I'd spend at least 1 month doing the following:
4 sets of GHR's, 10 reps each set, 3 x per week
Banded GM's, 4 sets of 20, 5x per week
Barbell Rows: 4 sets of 5 (sub failure) 2x per week
Dbell Rows: 4 sets of 10 (sub failure) 2x per week
Ab Pull Downs: 5 sets of 20 (just sub failure) 4x per week
Side Bends with Dbells: 3 sets of 20 (sub failure) 2x per week
Then I'd look to do deadlifts: (1 month)
6 sets of 1 with 40% of your 1RM plus pro short mini bands, 60 sec rest between sets, 2x per week
After that I'd look towards actually working on pulling something decent on deadlifts again.
In terms of form ... might I suggest this page (which includes a video):
From Dork to Diva: Deadlift and stiff-legged deadlift :: stumptuous.com
She also explains the lift by breaking it down in extreme detail. Also, one of the most useful things I found for cleaning up my form for any and everything was "Strength Training Anatomy" by Frederic Delavier. Understanding what muscles were supposed to be activated with any given exercise was very useful in making a mind/muscle connection.
I'm a bit hung up on how on earth you are hurting your tailbone doing deadlifts, though. All I can currently imagine is that perhaps you're pushing your hips TOO far forward at the top of the movement? You should only be straightening your body -- i.e., bringing your hips into alignment under your skull -- not doing a pelvic thrust (certainly there may be other explanations but my coffee hasn't kicked in fully).
From Dork to Diva: Deadlift and stiff-legged deadlift :: stumptuous.com
She also explains the lift by breaking it down in extreme detail. Also, one of the most useful things I found for cleaning up my form for any and everything was "Strength Training Anatomy" by Frederic Delavier. Understanding what muscles were supposed to be activated with any given exercise was very useful in making a mind/muscle connection.
I'm a bit hung up on how on earth you are hurting your tailbone doing deadlifts, though. All I can currently imagine is that perhaps you're pushing your hips TOO far forward at the top of the movement? You should only be straightening your body -- i.e., bringing your hips into alignment under your skull -- not doing a pelvic thrust (certainly there may be other explanations but my coffee hasn't kicked in fully).
The glutes tie into the tail bone area... Could need a stronger BUTT. Mine is huge since I've started hammering box squats, deads, and GHRs heavy this past year. Gained several inches around...
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