The obligatory deadlift post

markesmith

So after reading different articles claiming that the deadlift is one of the best weights exercise to do, I got stuck in last night. Checked out exrx.net, some YouTube clips on form, and a few posts here. At the gym, I asked one of the staff to run me through it and check my form. Then I started deadlifting about 40kg (+ the ezbar), did 3x8. Felt good after it, it's a real compound exercise.

Today, though, my back feels rough. Not sure if it's 'lower back developing after a good weights session' pain, or if it's 'oh Lord I've just done in my back' pain. Not that bad, you understand, but I'm worried if I do the deadlift on a regular basis that I'll do myself serious damage.

Any tips on form, etc.? I know it's an important exercise, and want to keep doing it, but I want to do it right.

Al_Fernz

Hey man I know what you mean. It can be difficult to differentiate between DOMS and a strain/pull.

Firstly, I'd drop using the ezbar. If a gym instructor has you using the ezbar for this exercise I'd be wary of their competency in judging your form. Use and olympic bar. Of course you could get a vid of yourself Deadlifting and I'm sure somebody here would be able to have a look at your form.

Check out this thread for Deadlift talk:
http://www.boards.ie/vbulletin/showthread.php?t=2055241045

Colm_OReilly

http://www.boards.ie/vbulletin/showpost.php?p=55175788&postcount=37

Why on God's green earth were you deadlifting with an EZ bar?

BossArky

Mark, I was the same as you when I start deadlifting about a year ago. I came on here asking if the crippling pain in my back was DOMS or a broken back!

I put it down to it being a new movement and my form was more than likely less than 100%. A year on and I now find deadlifting the most satisfying gym exercise, plus it feels fine.

Keep at it. Give yourself time to recover fully before attempting it again. Use a straight Oly bar. Keep your back straight / arched backwards. Hanley recommends low reps (<6) so that you don't loose form as you tire.

xebec

Just to reiterate what BossArky said, starting out on deadlifts is a killer on the lower back. I only started a few weeks ago, g'em showed me the proper form and had me lifting 60kg the first night, but **** me did I feel it in my lower back for the rest of the week! It's perfectly normal - as long as your form is right! - and should ease off after a few days. Since then have had little or no lower back pain.

Hanley

BossArky wrote: »

Mark, I was the same as you when I start deadlifting about a year ago. I came on here asking if the crippling pain in my back was DOMS or a broken back!

I put it down to it being a new movement and my form was more than likely less than 100%. A year on and I now find deadlifting the most satisfying gym exercise, plus it feels fine.

Keep at it. Give yourself time to recover fully before attempting it again. Use a straight Oly bar. Keep your back straight / arched backwards. Hanley recommends low reps (<6) so that you don't loose form as you tire.

Yup, but this doesn't mean you should be going to failure all the time either!! Sometimes it does no harm to leave a few reps in the bag so you can add more weight and do the same again next week.

Low rep deadlifts are probably a bit easier to recover from too and won't leave you in as much pain the next day. As always, get some vids and stick them up if you're unsure. And as said, drop the EZ bar!

markesmith

Cheers for the replies lads.

Reason I was using the ezbar was that the barbells are all taken up by bench-pressers. There's a couple of standard barbells with 10kg, 14kg, 18kg and 24kg weights 'glued' on, but they're too small methinks. I can only bicep-curl 18kg but that's a doddle to deadlift obviously. I'm only starting out here, so save the giggles

So, effectively you're saying drop the ezbar and get an olympic-size bar. Should be able to finagle that away when Conan the Barbarian's not looking. Hey, he's bigger but I'm quicker

Hanley

Man just pounce on a free bar as soon as one appears and get to deadlifting. Generally gyms don't leave bars lying around on the floor for obvious reasons!