who deadlifts?

[Ramcononer]

New to deadlifting and was just wondering if your supposed to feel sore in your lower back the next day and if this is normal..I think I got my form down pretty good and I notice that the next day or even later in the day OF..my lower back gets sore its a good sore not like I hurt myself...am I doin it right?

 

[blut wump]

It's not a requirement but it is normal.

Do you deadlift conventional, sumo or semi-sumo.

Take a read of the deadlift sticky in the powerlifting forum. It's hard to visualise a lot of what the post says without watching others deadlift. It looks like my video links have all died. Maybe someone else will oblige.
http://www.elitefitness.com/forum/showthread.php?t=354220

 

[Protobuilder]

Absolutely normal, especially when you're just starting out or if you're doing a lot w/ a heavier weight than you're used to.

Just remember to keep your abs tight at lockout so you're not resting the weight on your lower spine ligaments. Keep the abs active throughout. And enjoy the DL!

 

[anotherbutters]

Assuming your form is ok, the soreness is just because you haven't done them for a while. If you do anything that's sufficiently difficult that you haven't done for a while, you'll get sore afterwards.

 

[zaxxon1982]

New to deadlifting and was just wondering if your supposed to feel sore in your lower back the next day and if this is normal..I think I got my form down pretty good and I notice that the next day or even later in the day OF..my lower back gets sore its a good sore not like I hurt myself...am I doin it right?

As with any compound exercise the deadlift recruits several muscles and forces them all to do a lot of hard work. Most people get sore when they use a muscle in a way to which they're not accustomed. Since you're new to deads, and since the movement stresses so many muscles, it's not surprising you got sore somewhere. It just happened to be your lower back. Nothing to worry about IMO.

Having said that, there are ways to shift the stress from the lower back and glutes farther down into the legs. See the various posts in the powerlifting forum for specifics. Also, if you haven't read the deadlift sticky in that forum, do so before your next workout.

 

[young_gunz]

strech your back by touching your toes and shifting your torso from side to side, it will help with the soreness.

 

[TheOak84]

i do, i do!

i havent in a few weeks tho, change of pace..

id say ur doin it right

chest out, butt down, and ur golden

 

[Ramcononer]

Ive watched a bunch of the vids before and really try to mimic those guys..I started very light a few weeks a go to make sure I was doin them right..they are still kinda low as today I did 225total for about 3 reps....come to think of it my abs are pretty sore as well....my goal is to do twice my body weight by the end of the summer which is like 380lbs total...it gets me winded to..huffin and puffin at the end....it is actually becoming my favorite lift..thaks guys..k around.

 

[Lumberg]

yes, being sore pretty much anywhere below and/or behind your pecs...wait, scratch that (just throught of the traps lol)

yeah, just about any and every muscle that you can conceive of helping to pick up a weight can and will get sore from deadlifts. it never happened to me but some report even their lats. Definitely going to get your traps. if you want to deadlift big weight I would recommend shrugs, heavy, heavy (as in 100#+) db shrugs. pick em up off the floor and shrug em til you can't shrug no more on the workout day that is farthest away from your actual deadlift day. you'll see what I mean. it'll also give the bar something nice to rest on for squats

 

[theprofessor]

kill that shit bro... welcome to the club

 

[al420]

Al deadlifts.

 

[blut wump]

Lumberg mentioned lats. I tore a lat deadlifting. I managed to isolate it to bad form on the descent. I wasn't bending soon enough at the hips which resulted in my leaning too far forwards and the lats getting called in out of the blue to stabilize a weight that was too much for them.

I think the absolute top traps exercise is the powershrug. Check GlennPendlay's comment in this short thread:
http://www.elitefitness.com/forum/showthread.php?p=6266994

 

[mm107]

deadlifting is my fav excercise.

i can DL 423 @ 185, and ive only been training about 4 months. I just love the fact of being able to lift something from the floor. I think this power can be used in the real world.

 

[stilleto]

as others have said, its normal.
soreness in your lower back, glutes, and hamstrings is all normal when deadlifting.

 

[Ramcononer]

its a GOOD sore though....which is good....

 

[silver_shadow]

i'm assuming you deadlift using the conventional stance with your arms outside of your legs. my suggestion is to work on a sumo stance (legs further apart and arms between your legs - narrow grip) as well for heavy lifting days. this is a useful way to save your (lower) back while potentially lifting heavier.

 

[lesarin]

I just started lifting 6 weeks ago. Im on the starting strength program. Im at 390 1x5. When i go this heavy, i feel a Tremedous amount of pressure on my low back, and high glutes. Is this normal?