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Warming up/Stretching for Deadlifts.

  • 11-07-2008 06:59PM
    #1
    eddiehead
    Closed Accounts Posts: 1,493 ✭✭✭


    Well, what do I do? Im relatively new to lifting and only started doing deadlifts not too long ago, but I find that my lower back would often be sore a day or 2 after I deadlift. Im happy enough with how Im lifting and the weight im on, so Im pretty sure my pains are down to not warming up properly, also its 100% muscle pain, nothing in my bones or joints or anything like that. So basically my question is how do I warm up my lower back muscles or stretch them?


Comments

  • #2
    backonceagain
    Closed Accounts Posts: 40 ✭backonceagain


    my mate can deadlift 225kg and its the first exercise he does when working out. He just stretches it,feet on the ground spread apart and twist his upper body, hang from a chin up bar with arms fully extended and let your dead weight stretch out. but it's not advised to do any other workouts beforehand otherwise you wont deadlift quite as much!


  • #3
    Colm_OReilly
    Registered Users, Registered Users 2 Posts: 3,577 ✭✭✭Colm_OReilly


    Can you post a video to rule out your back rounding? What are you lifting? What reps/sets?

    Are you warming up with the bar and a lighter, well manageable weights beforehand?

    These are the first questions that need to be answered.


  • #4
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    ASSUMING you're warming up, stretching correctly, your form's good and you're working towards your top sets with gradually increasing weight then it's probably just normal post training sorness.

    I know nothing leaves me in quite the same state the next day as deadlifting does.


  • #5
    eddiehead
    Closed Accounts Posts: 1,493 ✭✭✭eddiehead


    Colm_OReilly wrote: »
    Can you post a video to rule out your back rounding? What are you lifting? What reps/sets?

    Are you warming up with the bar and a lighter, well manageable weights beforehand?

    These are the first questions that need to be answered.

    Think you just answered my question there. I didnt ask what I was doing wrong as I was already pretty sure it was down to insufficient warmup, I just needed to know what is a decent warmup. I always stretch my arms, legs etc and I never have any other problems, I just dont know how to stretch my lower back.

    Also FWIW, I do 3(sometimes 4) sets of 8-10 reps, not one after the other or anything, just rotating between exercises. I started off with around 35kg to get the technique right but I do around 70kg now, I know I can do more though, just dont wana increase the weight too quick, havnt been doing them long after all.


  • #6
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky


    It sounds like your just getting used to the exercise. I still remember the pain of my first month or two deadlifting.


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