My workouts, deadlifts and lower back strength

B

BakToBasics

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Hi everyone. I have two questions and would very much appreciate any advice. Firstly, I know deadlifts are vital, so, I do them. However, I notice that if I increase the pundage my lower back does not feel very secure -- so, might this be due to incorrect form?

Should I wear a weights belt when doing deadlifts? I don't at the moment. I would only use them for deadlifts because that is the only exercise where I fear for my back -- will this make my lower back muscles weak though? Do weights belts even work? I hear that they are useless and that their effectivenes is "debateable".

Also, if anyone can, please review my 2 days a week split (rest of the days I do muay thai/kickboxing and boxing).

Here it is, thanks in advance for ay advice!
Monday – Muay Thai

Tuesday – Weights day 1 (please see below)

Wednesday – Boxing

Thursday – Muay Thai

Friday – rest

Saturday – weights day 2 (please see below)

Sunday – boxing + abs

Abs
• Weighted decline sit ups – 3x15
• Cable crunches – 3x15

Day 1: Legs and back
-Power cleans: 5x5
-Squats: 4x8
-Hamstring curls: 3x8
-Calf raises: 3x8
-Barbell rows: 3x8
-Lat pull down: 3x8
- DEADLIFTS: 4X8
-Romanian deadlifts: 1x15

Day 2: Chest, shoulders, arms
- Flat D/B press: 4x8,8,6,4.
- Incline dumbbell press: 3x8
- Dips: 3x10
- Tri push down: 3x8
- Barbell curls – 3x8
- Dumbell shoulder press: 4x8
- shrugs: 3x8
 
Looks like a pretty solid routine. Try and keep a tight arch in you lower back when deadlifting and when you feel your form deteriorating lower the weight. Don't use a belt for any of your lifts unlesss you are maxing out or you won't develop you core muscles fully. Weigth belts add 5-10kg onto your lifts. Since you train your whole body during Muay Thai, I'd train your whole body with weights. I'd combine the two workouts into and avoid training to failure:

Day 1
Squat 5x5
Dips 5x5
Push press 3x8
Barbell row 3x8
Cable crunches 3x8

Day 2
Power clean 5x5
Rumanian deadlift 3x8
Dumbell bench press 3x8
Chin ups 5x5
Full contact twist 3x8
 
Good advice by Man of Steel.

On the deadlifts, make sure your form is tight.Stand facing a wall and do a slow squat without losing your balance.You'll notice how you must keep a strict arch in your lower back as you descend.This is a safe posture to take during deadlifts.Maybe do a few sets of wall squats priuor to deadlift just to get the feel of how you need to keep the arch in your low back.
 
Also, the weight should rise up parallel to your body, and very close alongside it. When you try to lift with the weights away from your body, you decrease your mechanical advantage and put a lot more strain on your lower back.

My recommendations are:
#1 - Do it with someone who knows. These can be dangerous if not done correctly, really.
#2 - If you must do it alone, start with very, very low weight until you feel you have it down.
 
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