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Old 01-21-2013, 07:52 AM   #11
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Certainly not a back expert but have you done any foam rolling and lacrosse ball work to the glutes / piriformis? Also, How long can you hold a plank for?
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Old 03-19-2013, 02:06 PM   #12
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I deadlifted for the first time in 5 or 6 weeks this morning.
Since the first week without deadlifting I have had little to no back issues. This is with Back squatting twice a week, front squats, powercleans, light good mornings and OHPing once a week.
Also, last week I tried some light high rep SLDLs and had no issues.

This morning however, I started feeling the discomfort after my second deadlift set at 185. I realize when I pull at the top I really snap my hips forwards/upper back backwards. And when doing this I bring my back past the point of straight up and lean bacwards. I do this very rapidly.

I am starting to wonder if this isn't what is causing the problems.


This video was filmed on Jan. 19, the last time I deadlifted and it hurt the shit out of my lower back. It was done at a relatively low weight, yet it hurt.
As you can see I pop at the top. I wonder if this "pop" is causing the issue and I need to concentrate on just standing straight up without that "pop", if that makes any sense.....
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Old 03-19-2013, 02:17 PM   #13
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Hey Josh...try to concentrate in push the weights away from the ground instead of lift the weight with your back...

also, try sumo to see how works for you.
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Old 03-19-2013, 02:20 PM   #14
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Hey Josh...try to concentrate in push the weights away from the ground instead of lift the weight with your back...

also, try sumo to see how works for you.
You know, I used to do that first part. And that is how I've always taught people to deadlift. But, I have gotten away from that. Great suggestion.

As for sumo. I will give that a shot. That is also a great idea. Thank you.
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Old 03-19-2013, 02:25 PM   #15
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Stop hyperextending at the top. Get your abs stronger. Foam roll. Roll glutes with lacrosse ball and see if you have any painful adhesion points and roll them out until you start crying. Your lower back also looks a little rounded at the start try and keep it neutral. I think a heavy dose of planks will set you in the right direction.
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Old 03-19-2013, 02:55 PM   #16
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Quote:
Originally Posted by ehubbard View Post
Stop hyperextending at the top. Get your abs stronger. Foam roll. Roll glutes with lacrosse ball and see if you have any painful adhesion points and roll them out until you start crying. Your lower back also looks a little rounded at the start try and keep it neutral. I think a heavy dose of planks will set you in the right direction.
Great advice. I have already been foam rolling and using a ball, but will do it with more regularity. I will commit to doing planks on a weekly basis.
Thank you for your response.
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Old 03-19-2013, 03:39 PM   #17
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It's definitely time to come at the whole lift differently. It LOOKS painful, the way you're doing it now. If I were in your position I would read everything I could on deadlifting. One thing I learned from golfing is that sometimes just having the right thought in your head can change everything. You need to find that thought.

For me on deadlifts I've been working on feeling like I'm pushing my legs between my hands at the start of the lift. Just this small thought got my butt down, my back flatter, and my legs far more involved than they had been before.

The good news, I suppose, is that it does look like form is your problem. It could be a LOT worse, as we all know.
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Old 03-19-2013, 04:27 PM   #18
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Quote:
Originally Posted by Soldier View Post
It's definitely time to come at the whole lift differently. It LOOKS painful, the way you're doing it now. If I were in your position I would read everything I could on deadlifting. One thing I learned from golfing is that sometimes just having the right thought in your head can change everything. You need to find that thought.

For me on deadlifts I've been working on feeling like I'm pushing my legs between my hands at the start of the lift. Just this small thought got my butt down, my back flatter, and my legs far more involved than they had been before.

The good news, I suppose, is that it does look like form is your problem. It could be a LOT worse, as we all know.
THanks for the advice. I've read rippetoe's starting strength and the deadlift description in 5/3/1. I think part of the problem is that in the moment, it feels like I'm doing it right, with the exception of the hyperextension.

Could you be more specific on some of the things you see that I am doing wrong?
Specific criticism would help me improve the form flaws. I think it's almost as if I need someone standing there when I lift saying don't do this, do that. Since I don't have that, I am relying on critiques from guys like you to help me make those changes.

Thanks again.
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Old 03-19-2013, 04:48 PM   #19
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Old 03-19-2013, 05:07 PM   #20
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I also injured my back Deadlifting 420lbs at 85kg BW for reps . . . . .I jerked a lift one day and was using wayyy too much lower back in general.

My pain was also in the lower center of my back.

It hurt everytime I deadlifted and put me off my training, hurt alot when I sat in a car seat for any length of time. . . . .So I went to see a Physiotherapist.

I actually went to an 'Osteopath' . . . He told me I had damaged my spinal erectors. They were in spasam . . . it was sore when he even touched that area of my back the first session

He 'worked' on my back over 2 sessions . . .sort of deep tissue massage and various other 'moves' to set my back . . that coupled with me taking a very close look at my form, backing off the weight and building more slowly has my back as good as new now. My back actually feels great now . . .

I would thoroughly recommend seeing a good physio/ Osteopath. He spotted a number of other imbalances in my movements too . . . .such as lumbar flexion in the squat, bad kyphosis in upper torso etc that I never knew I had. It was a good learning experience . . .


I found a certain Derek Poundstone video on Youtube excellent, in the way Derek explains how to actually use your lower back in the deadlift. . . .it just made so much sense to me the way he explains it . . . .simple but hugely effective.





Andy Bolton's book Deadlift Dynamite and Mark Rippetoes UTube Videos also helped me alot to fix a few flaws in my form and get back on track.


Im no expert . . .but thats my 2 cents if it can help all well and good.

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