Johnny USA

I've recently included Deads into my back day. I enjoy them but my lower back muscles seem to ache pretty hard. I feel like I could do more weight (right now I'm not using much more than 150 lbs). Does it just take time for the lower back muscles to catch up? I've neglected them somewhat in the past...

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5'11 190 lbs (and growing)

DarkFalcon

Try adding roman chair lifts and build up your lower back strength. Also make sure your back is straight and your abs are flexed.

Johnny USA

Thanks, I did the chair lifts today at the end of my routeen to help my LB. Will work on the abs and use a spotter to make sure I'm not slouching or leaning back when I lift.

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5'11 190 lbs (and growing)

DarkFalcon

Sounds good, tell us if you have any improvement.

Dan

Work your core in general.... and does yor gym have a back ext? I do them all the time at the direction of my cyro...

Trick D

Are you doing them from the floor or from rack. I would suggest either doing them from deadlift rack, or if you can find a bench, just put the bar on there. It should come to just below your knees, and then you will be using more of your lats instead of lbm.

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Keith Wassung

Deadlifts are a great movement, but I have found that training them on an infrequent basis works best. The lower back takes such a beating from deadlifts, rows, cleans, squats, overhead press, etc and can quickly become over-trained. I think deadlifting every other week will do wonders for you. If you wanted to specialize in the deadlift for a few months you could do it weekly, but you would need to back off some other things (which is not a bad idea from time to time) The other great thing about deadlifting 2x a month is that you really look forward to those sessions and can really give it your total effort

hope that helps

keith

Dan

Nice post Keith ..keep it up.

Peaked_18

Probably should do some Lower Back work. Incorporate Hyperextensions at the end of a Back workout. I would do about 3-4 sets of 10 reps, nothing to terrible, but enough to help support and strengthen your Lower Back. I wouldn't add weight to this exercise beccause it's your Lower Back, you can really screw up your Back by using alot of weight. I do 5 reps and hold at the top for 5 seconds and squeeze my Back, then do 5 more and hold it for about 10-20 seconds and squeeze the Back.

And sqeeze the Abdominals when you do Deadlifts.

BobThePotato

took the words right outa my mouth

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"Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

Aftershock

Deadlifts are supposed to hit your lower back. If you feel as though its strength is out of proportion with all other muscle involved and not letting other muscles be worked to the fullest...then just do them intill your back catches up. Also include other lower back work.



AS

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