Deadlifts

**adamjw3** · 04-07-2011 07:17 PM

Hi

trying to lose abit of blubber and have started doing a fb workout including deadlifts.

i did them saturday morning and only did 20kg, i could feel it in my lower back either side. was fine all saturday and then sunday woke up a bit stiff and today (monday) was just the same if not worse. have i done damage or is this normal for a beginner?

**SphinX** · 04-07-2011 07:23 PM

When you say 20kg, is that just an empty Olympic bar? as that weighs 20kg itself....maybe 20kg plates each side? if so that would be 60kg...if you haven't done them prior, and you say you "felt it" then your lower back got worked. Its just sore at the moment, best feeling because it means your body will be busy re-building your muscle making it more stronger. Maybe go a bit lighter next time and slowly build the weight up. Rest up in the mean time.

**stronglikewood** · 04-07-2011 07:27 PM

Deadlifts do make the lower back tight the first time you ever do them and sometimes even after you've been doing them a while. If you can get a good PT to watch your form, or if you're able to film what you're doing and post it on here then someone will be able to give you feedback on your form.

**adamjw3** · 04-07-2011 08:16 PM

thanks for your quick replies, it was 10kg each side of the bar. i was hoping to do train, rest day, train etc but i can't even bend down to do my laces up!

**craig1014** · 04-07-2011 08:25 PM

Hopefully its just muscle soreness, but be careful - I destroyed a disc in my spine deadlifting.

**Odevans** · 04-07-2011 08:27 PM

You'll get used to it mate. Look up "DOMS"

**EddieEdwards** · 04-07-2011 08:27 PM

Hi there. As you are using low weights, the plates that you are using are physically small, which may mean that the bar is very low to the floor in the starting position. Because of this, just be careful of your lower back, as you are more likely to round due to this. When I first started them, I was like you - literally had to get the wife to put my shoes and socks on!

**adamjw3** · 04-07-2011 08:32 PM

i will look that up

**adamjw3** · 04-07-2011 08:34 PM

Quote

Originally Posted by EddieEdwards

Hi there. As you are using low weights, the plates that you are using are physically small, which may mean that the bar is very low to the floor in the starting position. Because of this, just be careful of your lower back, as you are more likely to round due to this. When I first started them, I was like you - literally had to get the wife to put my shoes and socks on!

i was doing them off a rack so i was just working my back and not my legs. tried on the floor but a guy said use the rack until you can lift a few plates then try the floor. i'm 6ft 6inch so the ground is quite far away for me.

**Odevans** · 04-07-2011 08:46 PM

Quote

Originally Posted by adamjw3

i was doing them off a rack so i was just working my back and not my legs. tried on the floor but a guy said use the rack until you can lift a few plates then try the floor. i'm 6ft 6inch so the ground is quite far away for me.

Ignore his guidance, lift from the floor. You will just have to get your ass lower.

Edit: I was observing a 6'7" dead-lifting today. Have some faith in your self!