...did deadlifts yesterday and I'm feeling a it all in my back, especially in the lower back and traps, is this normal? is there any stretches or something i can do to relieve the soreness? (its more of a sore than a pain)
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12-30-2006, 01:27 PM #1
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12-30-2006, 01:28 PM #2
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12-30-2006, 01:31 PM #3
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12-30-2006, 01:42 PM #4
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12-30-2006, 02:32 PM #5
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12-30-2006, 03:03 PM #6
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12-30-2006, 04:37 PM #7
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12-30-2006, 04:38 PM #8
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12-30-2006, 05:27 PM #9
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12-30-2006, 05:58 PM #10
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12-30-2006, 06:12 PM #11
You shouldn't feel it in your lower back...
There seems to be a lot of people who believe that deadlifts and their many variants are for the...lower back. I am going to disspell this belief right now with a very basic explanation.
Show of hands...the lower back, or more specifically, the spinal erectors, or erector spinae undergo what type of muscular contraction during a deadlift? Anyone? ISOMETRIC. This means there is tension but there is no elongating or shortening of muscle fibers.
During what other compound, free weight movements do the spinal erectors contract isometrically? Anyone? All of them. Unless you are letting your back round and then flex your spine....you lower back should remain neutral at all times...for reasons of safety. When I first started training, a client of mine complained of lower back pain, when we had done no "lower back" work...a friend of mine then taught me..."everything is back work" heh.
Moving on now. What movement takes place in a deadlift? Hip Extension. What muscles are primarily responsible for hip extension? The gluteals and hamstrings (with some help from the erectors, this hip extending trio is sometimes referred to as the Posterior Chain) What muscles undergo the actual eccentric and concentric contraction during a deadlift? The Gluteals and Hamstrings again.
You may ask, "well why do I FEEL it in my lower back so much more?" Well, lots of reasons, all of which are bad lmao. There could be some kind of supercompensation taking place. Poor form. Maybe you have a weak core and it's playing catch up. (do the machines much?) I don't know, I would have to meet you and train you for a bit personally. I will tell you that I do Romanian deadlifts with close to 300lbs for reps without so much as a pump in my lower back now. Perhaps you will have to build up to that point as I have. Who the **** knows.
I hope you all found this informative and entertaining!!!
http://www.extremebodybuilding.net/f...back-legs.htmlLast edited by ~Behemoth~; 12-30-2006 at 06:15 PM.
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12-30-2006, 06:32 PM #12
That guy is deep in the red on his forum for a reason...
Isometric excercises do cause soreness, hell, have you ever had to carry something a very long distance? (like a big bucket or something that loaded up your fingers. anything heavy held from a handle or from the bottom) i'll bet your forearms wound up sore afterwards, how much movement did your fingers do? none.
You can keep your back dead straight and get soreness in it. (some people get it in their calves too, just because they are sore doesn't mean you came up on your toes)Jack of all trades, master of none, though oftentimes better than master of one.
Lift the damn weight, and eat the damn food. It's as hard and as complicated as you make it.
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12-30-2006, 06:37 PM #13
Hes in red because he mouthed off a sponser and got negged by the admin lol
The erector spinae do not cross the hip and therefore only contract isometrically during hip extension. Unless spinal alignment is changed, as in a stupid exercise called seated cable rows (which some flex and extend their spine on, some don't), then its all iso.Last edited by ~Behemoth~; 12-30-2006 at 06:40 PM.
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