New to dead lifting back muscles sore...

[utvolman99]

Hey guys. A few weeks ago I introduced deadlifts and stiff legged dead lifts into my weight training routine. I really like them and can tell they are working the hell out of my ass, quads (deads) and hamstrings (stiff legged deads). Here is my issue.

The two major muscles that run up my back (See picture) are always really sore the next couple of days. They are not sore like they are pulled but kind of like when you are new to working out. Is this just because they are the weak link and need to get stronger or am I doing something wrong.

[mmg]

Originally Posted by utvolman99

Hey guys. A few weeks ago I introduced deadlifts and stiff legged dead lifts into my weight training routine. I really like them and can tell they are working the hell out of my ass, quads (deads) and hamstrings (stiff legged deads). Here is my issue.

The two major muscles that run up my back (See picture) are always really sore the next couple of days. They are not sore like they are pulled but kind of like when you are new to working out. Is this just because they are the weak link and need to get stronger or am I doing something wrong.

wrong section!

but, its because your new to the exercise. make sure you are keeping your back straight while doing the DL's or your will injury your back.

[TheManofSteel]

Keep your head & eyes up as you deadlift just like in squatting. I think that might be the issue-

[utvolman99]

Originally Posted by TheManofSteel

Keep your head & eyes up as you deadlift just like in squatting. I think that might be the issue-

I think I do a good job with keeping my back straight and head up. However, I don't see how the stiff legged dead lifts could avoid really working this muscle even though it's not the target muscle.

[utvolman99]

Originally Posted by mmg

wrong section!

but, its because your new to the exercise. make sure you are keeping your back straight while doing the DL's or your will injury your back.

Your right....

Hows this. Dead lifts are making my back sore. Am I doing something wrong that destroy my spine and cause me to get fat again?

Really though. A lot of folks ask misc questions on this board just because this is where most of the beginers are and it's pretty easy to get help...

[Poetique]

I've just started back doing deadlifts again myself.

Deadlifts are a simple exercise in nature, but perfect form is very hard to learn for them.

With that said, most people I've seen and/or lifted with have decent deadlift form until they think they're doing it incorrectly, when they aren't doing so badly, and they end up actually having bad form by trying to correct it.

But deadlifts are definitely the kind of exercise that'll give you some soreness until you're used to them. I used to do deadlifts for FUN when I was lifting & playing football. Even just now starting them up again, and although I used to do tons of em, I get some soreness in my back as well. So you're probably just fine.

One thing you want to pay attention to though is any kind of noises you hear while doing them. If you hear a "grinding" noise or sudden pops, you might be risking injury. But if everything seems to check out, don't worry about it, just keep on truckin

[gcool12]

Deadlifts ARE a back workout.... so your back muscles should get sore...

[v1l2u5]

UTVol, I too started Deads and S. Leg Deads (about month ago) and I too was sore a bit after that. I think it's normal but make sure your easing into it with light weight and not going to heavy. Also, invest in a good belt, I think it stops you from rounding out your lower back and using improper form. Plus I look at a bunch of pictures of "good" form on the internets.. lol. I also snagged my PT at the gym and had him watch me do a few sets.

[Brashanic]

Originally Posted by utvolman99

Hey guys. A few weeks ago I introduced deadlifts and stiff legged dead lifts into my weight training routine. I really like them and can tell they are working the hell out of my ass, quads (deads) and hamstrings (stiff legged deads). Here is my issue.

The two major muscles that run up my back (See picture) are always really sore the next couple of days. They are not sore like they are pulled but kind of like when you are new to working out. Is this just because they are the weak link and need to get stronger or am I doing something wrong.

deads made me sore in the beggining. but those two muscles you picture are now by far the biggest mucles in my back. i dig it.

[TheManofSteel]

the soreness runs all the way down to your hip bone or just stays at the top between your scapulae ?

BTW, do I get bonus points for knowing that those muscles are spinalis & longissimus ??

[v1l2u5]

Originally Posted by TheManofSteel

BTW, do I get bonus points for knowing that those muscles are spinalis & longissimus ??

My favorite is the psoas muscle.. Get it? Soreass? lol I'm so immature

[utvolman99]

Originally Posted by TheManofSteel

the soreness runs all the way down to your hip bone or just stays at the top between your scapulae ?

BTW, do I get bonus points for knowing that those muscles are spinalis & longissimus ??

The soreness really starts between the scapulae and continues down both sides of my spine to about 4 inches above my waist. It is the most sore right in the center of my lower back, where the 1,2 and 3 are illustrated in the picture. Now keep in mind, I am also sore in my hamstrings, gluts and quads. the back soreness just worried me a bit because it is the most severe.

[TheManofSteel]

Originally Posted by utvolman99

The soreness really starts between the scapulae and continues down both sides of my spine to about 4 inches above my waist. It is the most sore right in the center of my lower back, where the 1,2 and 3 are illustrated in the picture. Now keep in mind, I am also sore in my hamstrings, gluts and quads. the back soreness just worried me a bit because it is the most severe.

What other exercises did you do besides the DL's?

[canuhandleit]

If it's soreness and not pain... you're fine. I used to get sore all the time for a while when I put deadlifts in my program in early 07. I'll still get sore every now and then. It's no biggie as long as it's sorness and not pain! Remember, those two are different!

[Lift062406]

Sounds normal. Like when you don't workout for a few months then do biceps workout...bi's are sore for a few days. You never hit that area of your back before then the first couple of dead lift workout are gonna be sore in the area you never hit before.

Watch the weight you use and stay tense at all times up and down, you do not want a herniated disk...you will know when you get a shooting sharp pain that goes down your leg.

I like the dead lift, but I'm very careful when it comes to the back.

[mpipes]

utvol:

See if you can find an experienced lifter in your gym just to give you a double check on your form.

Form: make sure to lock your back straight and not let it round over forward, nor do you want to curve the back in the opposite direction which will compress the spine (even worse than rounding over). As long as the back is locked stiff as a board, there is no way to damage it structurally. (Rippetoe's words, not mine) The position of the bar will take care of itself, hanging naturally where it should from the scapulae, and the bar should hang above the center of your feet which puts it really close to your shins/knees. If it's too far forward, "sit back" a little bit with your legs, and it can't be too far back otherwise it'll just rip up your shins.

Also, while the deadlift is a back exercise, concentrate on using legs to drive it. The back will still get plenty of work. Instead of thinking "pull weight up off floor" which makes you try to use the back to lift it, concentrate on using the legs to push the weight up. When you get to the top of the lift thrust your hips forward slightly to lock-out. Lowering the weight to the floor is the hardest part so be extra careful and mindful of form, it's really easy to let the back round at this point.

[Bronkko]

Originally Posted by gcool12

Deadlifts ARE a back workout.....

tell that to my ass and legs.

[Bronkko]

Originally Posted by mpipes

utvol:

Instead of thinking "pull weight up off floor" which makes you try to use the back to lift it, concentrate on using the legs to push the weight up. When you get to the top of the lift thrust your hips forward slightly to lock-out.

this is excellent advice. i tried to rep but it wouldnt let me.

[gcool12]

Originally Posted by Bronkko

tell that to my ass and legs.

I never said it was ONLY a back exercise....
"Another great, multi-targeting exercise is the stiff legged deadlift. Primarily a back exercise, this move also works your hamstrings, buttocks and quadriceps muscles simultaneously."

[big_nas]

Keep lifting, i have been deadlifting for a while and my back gets sore, and the soreness is diffrent to oter soreness i get i.e in my chest arms e.t.c and at first i alaways though i had pulled a muscle or injured myself, give it a few days it will go away, and yes the lower back is a weak link.

One last point use a belt, it takes the strain off the lower back and can help when lifiting in the snese that it still builds lower back but also spreads the strain over other muscles

[Grandfather]

deadlifts are so great man
no single excersize leaves me as gassed as a set of deadlifts

[jsfmt99]

Originally Posted by raisethescore

I like the dead lift, but I'm very careful when it comes to the back.

I want to dead lift but after fracturing my L5 and rupturing the disk,
the deadlift makes me nervous even if Im gonna use a belt.

Should I start out just using the bar and work into it slowly? Concentrate on form first?

Or should I bag the deadlift and try something else?

I welcome any advice.

Thanks

[mpipes]

Originally Posted by jsfmt99

I want to dead lift but after fracturing my L5 and rupturing the disk,
the deadlift makes me nervous even if Im gonna use a belt.

Should I start out just using the bar and work into it slowly? Concentrate on form first?

Or should I bag the deadlift and try something else?

I welcome any advice.

Thanks

If you want to deadlift, definitely start off easy and work up slowly.

You may or may not ever go real heavy but keep in mind that as you train muscles, especially those in your back, the muscles take more of the load doing day-to-day stuff thus reducing the load on the joints. So, the deadlift could actually help rehab your back by shifting the load from the spine onto the muscles, and this will happen even if you're lifting light.

[DiMattia43]

hey, if deadlifting is done right, the first few times, your lower back, ass and hips should be a little sore.....

As you progress the soreness should me less and less....

I have been deadlifting for about 5 months now, and it improved every aspect of my body, it helps your abs, back, legs, hips, etc...

Keep it going and the pain will go away as you get stronger and your form gets perfect....

Eyes up, back stiff and use your hips...

[scrummie2]

Yeah, as someone said, the initial movement is with your legs...you should be thinking of pushing the weight up with your legs THEN straightening your back. Also, there's a reason deadlifters have scratched up shins --- I cozy both shins up to the bar on the ground and the bar never leaves my legs as I drag it up them.

And as far as soreness, my whole body is sore after deads and I have been doing them for years...

[quietchef]

I"ve always seen the same form as scrummie2 said. Just started incorporating them into my routine, previously thought how beneficial is it to move a weight such a short distance without going all the way to an overhead press. Now i see that you can load alot more weight when you're only lifting it 10-12 inches.
First time I did three sets of 10-12, kept loading, later on went to kiss the wife goodnight, and had one hell of a spasm in my lower back. Next time went a little lighter.

Starting 5x5 routine tomorrow. gonna have to get used to dead's.