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  • 29-02-2012 9:14am
    #1
    Registered Users, Registered Users 2 Posts: 10,758 ✭✭✭✭


    When doing squats, dead lifts ect. Should you be keeping the natural curve in the spine or keeping it dead straight. I keep reading conflicting information.


Comments

  • Closed Accounts Posts: 1 rahankn




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


    When doing squats, dead lifts ect. Should you be keeping the natural curve in the spine or keeping it dead straight. I keep reading conflicting information.

    Keep the natural curve at you lower back (aka lumaber extension).

    When you're benching or doing anything similar you want to do the same too. THat is to say DO NOT lie down on a bench and put your feet up while trying to ram your back down flat so it's "supported". Anyone advising to do so is telling you've they a fundamental lack of knowledge on safe and effective training.


  • Registered Users, Registered Users 2 Posts: 10,758 ✭✭✭✭TeddyTedson


    Hanley wrote: »
    Keep the natural curve at you lower back (aka lumaber extension).

    When you're benching or doing anything similar you want to do the same too. THat is to say DO NOT lie down on a bench and put your feet up while trying to ram your back down flat so it's "supported". Anyone advising to do so is telling you've they a fundamental lack of knowledge on safe and effective training.
    Ok thanks.
    My biggest problem is dead lifting. After a set I often get pain around the lower back, so I presume I'm using **** form. I keep checking out videos on youtube but I can't seem to nail it in actuality.
    Shoulders back, Chest out, Core tucked in, but still get a pain. It doesn't last long though, maybe it's normal is it. I doubt it though.


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


    Ok thanks.
    My biggest problem is dead lifting. After a set I often get pain around the lower back, so I presume I'm using **** form. I keep checking out videos on youtube but I can't seem to nail it in actuality.
    Shoulders back, Chest out, Core tucked in, but still get a pain. It doesn't last long though, maybe it's normal is it. I doubt it though.

    Core tucked in? Don't do that.

    Is it pain or "pump" like if it's an uncomfortable tightness, that's usually a symptom of high rep deadlifting, which isn't really ideal either.

    How many reps you doing?


  • Registered Users, Registered Users 2 Posts: 10,758 ✭✭✭✭TeddyTedson


    Hanley wrote: »
    Core tucked in? Don't do that.

    Is it pain or "pump" like if it's an uncomfortable tightness, that's usually a symptom of high rep deadlifting, which isn't really ideal either.

    How many reps you doing?
    Should I not be doing that? A PT told me to do it when I first started the exercise :eek:

    I don't think it's a pump, it feel like I need to stretch my back out afterwards if that makes sense!
    I do 4 sets of dead lifts and aim for 12reps.
    On the 4th set I get about 7 reps.


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


    Should I not be doing that? A PT told me to do it when I first started the exercise :eek:

    Lol :D

    It's not "dangerous" per se as you're not really loading your spine in that position, but it's no safer and it leads to a softer less involved set up which means you can use less weight and potentially put more pressure on your shoulders.
    I don't think it's a pump, it feel like I need to stretch my back out afterwards if that makes sense!
    I do 4 sets of dead lifts and aim for 12reps.
    On the 4th set I get about 7 reps.

    Reps that high, it sounds like it is. Where is the pain? 12x4 inch area of your entire lower back? It dissipates shortly after?


  • Registered Users, Registered Users 2 Posts: 10,758 ✭✭✭✭TeddyTedson


    Hanley wrote: »
    Lol :D

    It's not "dangerous" per se as you're not really loading your spine in that position, but it's no safer and it leads to a softer less involved set up which means you can use less weight and potentially put more pressure on your shoulders.



    Reps that high, it sounds like it is. Where is the pain? 12x4 inch area of your entire lower back? It dissipates shortly after?
    Yea it goes very quick. I'm not sure what you mean by 12x4 inch area.
    I'll have to do them and again and feel where the pain is, I kind of can't exactly pin point it right now!
    I haven't been doing a heavier weight with less reps because I have been afraid I might be ****ing my back up.


  • Closed Accounts Posts: 2,748 ✭✭✭Dermighty


    Hanley wrote: »
    Lol :D

    It's not "dangerous" per se as you're not really loading your spine in that position, but it's no safer and it leads to a softer less involved set up which means you can use less weight and potentially put more pressure on your shoulders.



    Reps that high, it sounds like it is. Where is the pain? 12x4 inch area of your entire lower back? It dissipates shortly after?
    Yea it goes very quick. I'm not sure what you mean by 12x4 inch area.
    I'll have to do them and again and feel where the pain is, I kind of can't exactly pin point it right now!
    I haven't been doing a heavier weight with less reps because I have been afraid I might be ****ing my back up.

    Does the positive or negative phase hurt more?

    Maybe try rack pulls at increasing heights and see where the pain kicks in, you might be hyperextending at some point.


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