Can't deadlift

BraziliaNZ

Hi all. I used to be deadlifting about 160kg x 2 reps as my max. I weigh 80kg. Anyway one time I was lifting I got a terrible pain in my lower back, must have hurt a disc or something. So I left it for a few weeks and went to try again and it happened again. I can't take the risk again in case I eff up my back completely.
My form has always been absolutely perfect but there's something wrong down there obviously so I think it's best to steer clear.
I can squat pretty heavy (120kg x 4 at the moment) so at least my legs get done that way. I know they call the deadlift the king of all exercises but what can I do instead? Or should I just do high reps with 80kg or something? Do you think that might damage my back?
Merci!

squod

Doctor FTW. Pull-ups?

COH

You should really go get that checked out

BraziliaNZ

No it's completely fine now, not a bother at all. It's only deadlifts that kill it. I do lots of pullups and other back exercises but apparently nothing is as good as the deadlift.

Hanley

BraziliaNZ wrote: »

No it's completely fine now, not a bother at all. It's only deadlifts that kill it. I do lots of pullups and other back exercises but apparently nothing is as good as the deadlift.

Apparently you've been listening to the wrong people.

BraziliaNZ

Hanley wrote: »

Apparently you've been listening to the wrong people.

Your opinion would be nice instead of just a snipe. Don't they always say it's the king of all exercises etc?

Hanley

BraziliaNZ wrote: »

Your opinion would be nice instead of just a snipe. Don't they always say it's the king of all exercises etc?

My opinion is that you're listening to the wrong people.

Technically it's a snipe at the people you're listening to, not you. A snipe nonetheless in your opinion though.

And no... I'm pretty sure no one says that. Some say the squat is king of exercises.

But you don't HAVE to do anyone exercise. It's not like if you don't do exercise X you can NEVER make gains.

So - don't worry about deadlifting if it keeps injuring you. It doesn't actually matter that much.

Duck's hoop

BraziliaNZ wrote: »

Your opinion would be nice instead of just a snipe. Don't they always say it's the king of all exercises etc?

Poor aul' Hanley gets taken up wrong a good bit it seems.

Transform

if its producing that effect then drop it.

Possible options -

1. Single leg deadlift - far less load and you still get a hip/glute/hamstring dominant movement

https://www.youtube.com/watch?v=yHH1nzekj30

There is zero guarantee it will NOT give you problems but start light and see how you progress on to a single leg at 80kg with no back issues.

2. work lots on glute activation and basic core stability - yes thats such a generalization but just make sure you are doing some in most sessions to over your bases

3. Check for mobility issues - get someone to assess you to point out where you need some work that might be very obvious e.g. common faults are poor thoracic mobility and tight hips.

All of this is covered here -

https://www.youtube.com/watch?v=_gBmkbu2yvg

4. Rinse and repeat - biggest mistake i see people make is doing all of the above for a week or two and then thinking everything is fixed and subsequently stopping the movements/stretches/mobility work mentioned.

Overall, with all kinds of training there is the ever present risk reward ratio e.g. doing lots of running might sound like a good idea to improve your 'fitness' but all that impact might not be worth the risk and there are better ways to get the job done.
Deadlifting is the same - double body weight deadlift = fairly impressive. Moving on to 2.5-3times body weight = possible higher risk of injury and for what benefit if you are not trying to be a powerlifter? If you are doing all of this to look and feel your best then stick to some of the basic lifts, some sensibly programmed metcons, plenty of mobility work, good nutrition and you are winning.

TimeToShine

weighted hyperextensions are good.

kieran dolan

April last year I injured myself badly after heavy deadlifting(deadlifted heavy after a heavy squat session). I had been deadlifting heavy quite frequently which caused me to injure myself. Left it for a few weeks and attempted to deadlift heavy again and bang I seriously hurt myself. I was limping for at least 4 months after that. Obviously I stopped deadlifting because my back was that bad, I had lost all mobility I couldn't even bend down. After an initial rest I foam rolled and stretched every day, it took about 5 months for my mobility to return. All I could do was walking lunges, some back extensions. When my mobility returned I decided to start deadlifting again. This time I only deadlifted once every 2 weeks. My deadlift went way backwards and for about 2 months I struggled to improve it. When my mobility got back to normal my deadlift started to go back up. It's not that deadlifts are contraindicated it's at the moment you are contraindicated for deadlifts. You should listen to Hanley, he gave you some good advice, drop the deadlifts, pick an alternative exercise that doesn't hurt your back and maybe in 6 months time you could try to deadlift(start light). Transform has posted some good videos for you, so use the information and apply it.

Hanley

Duck's hoop wrote: »

Poor aul' Hanley gets taken up wrong a good bit it seems.

I'm used to it at this stage tbh

thehamo

I'm the same as others here. Squat and deadlift quite heavy 3 days a week. Back went bang and hasn't been the same since. I've gotten treatment for it but every time I felt good as soon as I touched the barbell my back would go out. Just not worth it tbh. A bad back can be very limiting I couldn't do any weights if any sort for over 6 months. I'd advise to take some time away, get some physio, try increase mobility as explained above, strengthen the muscles around your spine and core and then go back to the deads easy does it. I've started back once a week and I can still feel it. Just not worth f'n up your back st all

john t

O P no reason too do a deadlift unless it aids in sum everyday activity or work related motion. And if a pointles exercise hurts dont do it..

kevpants

€10 says your SI joint is messed up. Whether you deadlift or not you still have a messed up SI if I'm right. I'd get that looked at.

Degsy

kevpants wrote: »

€10 says your SI joint is messed up. Whether you deadlift or not you still have a messed up SI if I'm right. I'd get that looked at.

That happened me from deadlifting a while back..i had to lay off the excercise completely for three months then start back ridiculously light.

It sorted itself out over time but i'm ever mindfull of it happening again and my heavy deadlifting days are over!

COH

You can do unilateral movements, core work, glute activation exercises, mobility/stability etc. but that doesn't negate the fact that deadlifting shouldn't hurt. You said its fine now, well if it was deadlifting wouldn't 'kill it' then would it?

You injured yourself doing an exercise, you want alternatives, you have them, but you still need to find out what it was you did when you hurt yourself. If your SI joint is out, or if you herniated a disc, or if you damaged a muscle in your lower back its going to effect more than just deadlifting, you just haven't found that out yet. The last thing you want is to find this out at the midway point of a heavy squat