yadlfq (yet another deadlift form question)

J

junkfoodbad

2
If the right side of my back aches more than the left on my deadlifts, is this a sign of bad form?

the area it aches is just below my ribcage. not sure what muscle this is, but it hurts kinda like you been sitting in a chair wrong for an hour and stand up.

As far as i can tell, my form is spot on, but it bothers me that one side aches and the other doesnt.
 
hmm.. strenght imbalance between the two sides?
 
try using opposite grips with each hand...then switch each hands' grip with each set.
set 1: left hand palm up, right hand palm down
set 2: left hand palm down, right hand palm up

I don't know how much it will help your side, but it's always good to try something new. Does sound like a strength imbalance though JFB. Also, try some good mornings and weighted reverse crunches to strengthen your lower back :)
 
xtonymarsx said:
try using opposite grips with each hand...then switch each hands' grip with each set.
set 1: left hand palm up, right hand palm down
set 2: left hand palm down, right hand palm up

I don't know how much it will help your side, but it's always good to try something new. Does sound like a strength imbalance though JFB. Also, try some good mornings and weighted reverse crunches to strengthen your lower back :)
Click to expand...

I hear semi-supinated grips are dangerous with DL's because it puts too much pressure on a single bicep and if you lift heavy enough, could seperate the bicep, which to me...doesnt sound pleasant. I'm not lifting too terribly heavy...yet (3x8@175) but im hoping to break 250 by the end of the year.

GM's are a no go right now, i dont have a squat rack currently or room for one right now (man i need to sell that pool table...anyone wanna buy it? ;) )

I dont know how to do reverse crunches without one of them contraptions. so any other suggestions for lower back strengthening?
 
Well, first off, you dont' need a squat rack to do good mornings. You don't use heavy weight, so as long as you have a barbell, you should be fine.
Using a semi-supinated grip for your deads should be fine for now if you only using 175lbs. I use that grip for my SL deads at 185lbs and I feel fine.
If you don't have access to a Roman Chair, then I would suggest doing SL deads a lot and doing standing side bends with a dumbbell. You should be ok. Also, make sure you are getting good lower back stretches. It's easy to pull those muscles
 
junkfoodbad said:
I hear semi-supinated grips are dangerous with DL's because it puts too much pressure on a single bicep and if you lift heavy enough, could seperate the bicep, which to me...doesnt sound pleasant. I'm not lifting too terribly heavy...yet (3x8@175) but im hoping to break 250 by the end of the year.

GM's are a no go right now, i dont have a squat rack currently or room for one right now (man i need to sell that pool table...anyone wanna buy it? ;) )

I dont know how to do reverse crunches without one of them contraptions. so any other suggestions for lower back strengthening?
Click to expand...

I use a mixed grip and i pulled 440 off the blocks about a month ago.
 
xtonymarsx said:
Well, first off, you dont' need a squat rack to do good mornings. You don't use heavy weight, so as long as you have a barbell, you should be fine.
Using a semi-supinated grip for your deads should be fine for now if you only using 175lbs. I use that grip for my SL deads at 185lbs and I feel fine.
If you don't have access to a Roman Chair, then I would suggest doing SL deads a lot and doing standing side bends with a dumbbell. You should be ok. Also, make sure you are getting good lower back stretches. It's easy to pull those muscles
Click to expand...

Yeah, i just have trouble getting the bar to my back without a rack. plus the room i lift in is about 2 feet wider than an olympic barbell. the only exercise i do with the oly barbell is my bench press. I do my deads with a EZ curl bar and this is all i can do for now till i can free up more room downstairs. SL deads and side bends are doable though.

newf said:
I use a mixed grip and i pulled 440 off the blocks about a month ago.
Click to expand...

Yeah, thats heavy haha. I just read it in some article on Bodybuilding.com but theres a lot of crap on that site. ill add this one to that list then.
 
If you have decent connective tissue development in your arms (which you probably have if you are doing heavy bent rows and pullups) and yuo gradually increase your deadlift poundages over time you probably don't need to worry about your biceps tearing until you are lifting over 300 pounds. Most of those type of injuries happen when someone is attempting a 1RM with more weight than they have ever handled before (and obviously should not have been attempting). 1RM are generally bad things to try unless you have worked up to them slowly over a period months or years, and, of course, thye are never really necessary for anything other than ego, so why risk injury?
 
I'm with newf.. The only way I can get 400+ off the floor is with a semi.
 
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