the last couple of times after doing my deadlift i felt an ache in the center of my back right between the shoulder blades. It felt like strain on my spine. Is this normal or is my form possibly incorrect?
You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an alternative browser.
You should upgrade or use an alternative browser.
deadlift bad form?
- Thread starter junkfoodbad
- Start date
It could be your working your traps. Deadlifts are the King! Nothing else works as many muscles as it does. Hell, you work your abs, neck, traps, obliques, hams, etc.
I would need to see a video of your dealift, but because it works so many muscles, including the traps, I would say it's DOMS.
I would need to see a video of your dealift, but because it works so many muscles, including the traps, I would say it's DOMS.
Cynic said:It could be your working your traps. Deadlifts are the King! Nothing else works as many muscles as it does. Hell, you work your abs, neck, traps, obliques, hams, etc.
I would need to see a video of your dealift, but because it works so many muscles, including the traps, I would say it's DOMS.
well its not DOMS cause its only immediately after the exercise. goes away by the time i hit the next exercise. Yeah, i love doing deadlifts, just wanna make sure im not doing them wrong. The back is a mean thing to mess with
junkfoodbad said:well its not DOMS cause its only immediately after the exercise. goes away by the time i hit the next exercise. Yeah, i love doing deadlifts, just wanna make sure im not doing them wrong. The back is a mean thing to mess with
Are you squeezing your shoulder blades together? I've never had that pain, it may help to put up a pic of your form.
AJP said:Are you squeezing your shoulder blades together? I've never had that pain, it may help to put up a pic of your form.
Ill have to borrow my buddies digital video camera. I might do that this weekend maybe. I workout at home, and dont have a gym membership so i dont really have anyone around who can comment on my form. I just watch various videos on the internet and assume im doing it right
AJP said:Are you squeezing your shoulder blades together? I've never had that pain, it may help to put up a pic of your form.
same question here. i have strained my traps or something in the upper back from deads before, which i later figured out was probobly because i dident retract my shoulder blades.
deadlifts confuse me
Karky said:same question here. i have strained my traps or something in the upper back from deads before, which i later figured out was probobly because i dident retract my shoulder blades.
retract them how? when i reach the peak of the lift, i throw my shoulders back to complete the motion. is this what you are refering to?
no. squeeze your shoulderblades together and keep them together during the entire lift.
The thing your talking about, is that the thing you see powerlifters do at the end of the rep on competitiones and such? if so, its not nessecary to do when training, but im not sure if that is what u are reffering to.
The thing your talking about, is that the thing you see powerlifters do at the end of the rep on competitiones and such? if so, its not nessecary to do when training, but im not sure if that is what u are reffering to.
keep your shoulders back and head up..a deadlift should be like a squat but with the bar infront(holding) instead of on your shoulders.
http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html
http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html
I have NEVER heard of keeping the shoulders back during a deadlift...half the point is pulling your shoulders back at the top of the rep. it helps hit the upper back.
to me it sounds like a cramp occuring in the traps. do you warm up at all for deads in a way that'll limber up the traps and rhomboids a little? perhaps a set or two of very like seated cable rows, or some bent over rows just to warm em up.
to me it sounds like a cramp occuring in the traps. do you warm up at all for deads in a way that'll limber up the traps and rhomboids a little? perhaps a set or two of very like seated cable rows, or some bent over rows just to warm em up.
alright thanks. ill do some light BO rows beforehand and see how that works.
"2. Your upper back is weak…again! This time, it's not just the scapular retractors that are the problem; it's the scapular elevators, too. You're going to need to retract your scapulae to get the torso upright in order to lock out the bar. Simultaneously, the upper traps and levator scapulae need to be firing like crazy to assist with the upward pulling motion. Little to no movement occurs (you won't see many people shrug a max attempt!), but there's definitely some serious force contribution to the overall effort."
From an article at T-nation:
http://www.t-nation.com/readTopic.do?id=586815
they also mention it in this article i think:
http://www.t-nation.com/readTopic.do?id=459717
Scapula retraction...
From an article at T-nation:
http://www.t-nation.com/readTopic.do?id=586815
they also mention it in this article i think:
http://www.t-nation.com/readTopic.do?id=459717
Scapula retraction...
there are so many dif. types of them and i dont know how to do the deadlifts that target your back.Karky said:any specific reason why they confuse you?
keeping your shoulders back(straight)and head up stops you rounding the back.malkore said:I have NEVER heard of keeping the shoulders back during a deadlift...half the point is pulling your shoulders back at the top of the rep. it helps hit the upper back.
to me it sounds like a cramp occuring in the traps. do you warm up at all for deads in a way that'll limber up the traps and rhomboids a little? perhaps a set or two of very like seated cable rows, or some bent over rows just to warm em up.
this one targets the back.
http://www.exrx.net/WeightExercises/...BDeadlift.html
Proteinboy said:there are so many dif. types of them and i dont know how to do the deadlifts that target your back.
All deadlifts target your back. for the conventional, read the links i posted, that will tell you how to do thatone.
Cynic said:It could be your working your traps. Deadlifts are the King! Nothing else works as many muscles as it does. Hell, you work your abs, neck, traps, obliques, hams, etc.
I would need to see a video of your dealift, but because it works so many muscles, including the traps, I would say it's DOMS.
I friggin agree man, I have just started doing deadlifts and I think they do workout the most muscles, frigging exhausting too.