Deadlift types

cmyk

I'm starting to get some lower back pain/stiffness the day after deadlifts. Once I start getting into a heavy working set I can feel my form diminishing, rounding of the back and not getting my hips low enough, and haven't been able to correct this. I know a vid would help, and I'll try and get one together, but only have crap phone and nowhere to set it in the gym.

I don't however, have this problem and feel much stronger at sldl, (shifting almost the same weight) My question is, are sldl and sumo deadlift as good as regular deadlift. I haven't tried the sumo deadlift, but looks a little easier on the lower back?

BossArky

cmyk wrote: »

I'm starting to get some lower back pain/stiffness the day after deadlifts.

Are you new to deadlifting? Is it injury pain or DOMS? 2 or 3 days DOMS would be expected after deadlifting.

What sort of reps and sets are you using? Perhaps try keeping the reps low to ensure your form holds up during each set. e.g. 5x5 instead of 3x8.

cmyk

No not really, properly deadlifting for about 2 years on and off, only really hit it hard the last few months. First 8 weeks I was sldl, as I said felt way more comfortable, last 8 weeks I've been normal deadlifting. It is 5X5, only managing to squeeze 3 out of last set. Was thinking of trying some single reps.

It's not DOMS.Pretty sure it's down to form, I can feel a weakness at the bottom of the exercise in my lower back. Even with lighter weight it feels quite awkward on my lower back, I seem to be able to keep my back tighter on sldl.

kevpants

I had some lower back issues earlier in the year that were caused by dormant glutes. Sumo worked great for me for a few months to take the pressure off my lower back and activate the glutes. I think I'll pull sumo for a block at least once a year, it's helped my conventional pull as well.

cmyk

I'll give it a go tonight then and see does it make a difference. I have long legs in comparison to my torso, and just doesn't feel right. On a side note, my front squat feels far more comfortable than back squat too. More upright, so maybe I have some sort of mobility issues there alright. Possibly hips?

I initially thought it might have been glutes too, and have GHR's in my program now, but not so sure now. Foam rolling doesn't seem to be making a huge difference either, but I'll step this up too.

brianthebard

Mobility work is always a good idea. Also as kev said sumos will give your lower back a break for a while. You probably won't get it right first go though, its a lot more technical than conventional (I still have a lot of work to do on my own form I'm sure). You could also try snatch grip deadlifts for a different stimulus, you'll definitely have to get your hips down low for that one! On the squat, maybe you need to bring your stance in a little for the back squats?

Hanley

Why are you deadlifting?

cmyk

Hanley wrote: »

Why are you deadlifting?

Increase size and strength.

Hanley

cmyk wrote: »

Increase size and strength.

Where?

Transform

some of it can be not getting the glutes into it enough and some can be not keeping your abs in tight so you drive through the heels - however having slightly poor form on the last set for a few reps is IMO no big deal as long as you are not doing it on every set.

Sumo can help also as you are taller and that can help.

Glute/hip hifts can help with the glute activation as can doing some partial deadlifts with a light weight i.e. deadlifting to the knees and back down for 8-10reps just to drill where you are pushing from.

Finally plenty of hard core work can also help e.g. hanging leg raises, weighted reverse curls, weighted crunches etc