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  1. #1
    Registered User IKnowWhoYouAre's Avatar
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    Upper back sore after deadlifts...

    the area just below the traps on my back are sore. yesterday was the first time i've done deadlifts.

    my lower back isn't too sore (though i didn't use too much weight -- didn't wanna risk injury. wanted to ensure good form)
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  2. #2
    Registered User mattv09's Avatar
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    thats good
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  3. #3
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    Your upper back should not be sore since deadlifts do not work the upper back. You were probably using improper form.

    For proper preparation and execution of the deadlift, look here: http://www.exrx.net/WeightExercises/...BDeadlift.html

    Edit: This applies only for me. I never feel deadlifts in my upper back except traps.
    Last edited by Majestyc; 10-23-2008 at 08:14 PM.
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  4. #4
    Registered User IKnowWhoYouAre's Avatar
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    Originally Posted by mattv09 View Post
    thats good
    Ok cool. Thanks.
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  5. #5
    Registered User IKnowWhoYouAre's Avatar
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    Originally Posted by Majestyc View Post
    Your upper back should not be sore since deadlifts do not work the upper back. You were probably using improper form.

    For proper preparation and execution of the deadlift, look here: http://www.exrx.net/WeightExercises/...BDeadlift.html
    Ok that was not good then.

    Thanks also
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  6. #6
    Mr. Gecko Kiknskreem's Avatar
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    Originally Posted by Majestyc View Post
    Your upper back should not be sore since deadlifts do not work the upper back. You were probably using improper form.
    Deadlifts absolutely work the upper back. Your traps are what keep your arms from ripping out of your body, and your spinal erectors run all the way to your skull.
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  7. #7
    Registered User Creature83's Avatar
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    Dead lifts most certainly work your upper back, in my experience though I haven't been sore anywhere in my upper back other than my traps(or trap area). If your sore around your scapula I would think you may have rounded your back.

    Since it was your first time doing deads I would think your just working muscles you haven't before. Practice proper form with lighter weight and keep your shoulders back and back arched through the entire movement.
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  8. #8
    Mr. Gecko Kiknskreem's Avatar
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    Originally Posted by creature83
    Dead lifts most certainly work your upper back, in my experience though I haven't been sore anywhere in my upper back other than my traps(or trap area). If your sore around your scapula I would think you may have rounded your back.
    Your traps insert on and around your scapulae...
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  9. #9
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    yeah when you say 'below your traps' your traps are actually pretty big and are heavily incorporated in holding the bar in your hands when in the standing position.
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  10. #10
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    If you pull back a little bit when your at the top of the deal lift your upper back is going to get a little soar...Im pretty sure that Deadlifts hit more muscles at once than any other work out...correct me if im wrong.
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  11. #11
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    Originally Posted by Kiknskreem View Post
    Deadlifts absolutely work the upper back. Your traps are what keep your arms from ripping out of your body, and your spinal erectors run all the way to your skull.
    I know that deadlifts work the traps, but only some feel it in their lats. I for one don't feel them in my lats at all.
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  12. #12
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    Originally Posted by Kiknskreem View Post
    Deadlifts absolutely work the upper back. Your traps are what keep your arms from ripping out of your body, and your spinal erectors run all the way to your skull.
    x2.

    I feel them in my traps routinely.
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  13. #13
    Mr. Gecko Kiknskreem's Avatar
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    Originally Posted by Majestyc View Post
    I know that deadlifts work the traps, but only some feel it in their lats. I for one don't feel them in my lats at all.
    Who's talking about lats?

    If you know deadlifts work the traps why did you say that they do not work the upper back? And then say if you felt it in the upper back you were probably deadlifting wrong....
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  14. #14
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    Originally Posted by Kiknskreem View Post
    Who's talking about lats?

    If you know deadlifts work the traps why did you say that they do not work the upper back? And then say if you felt it in the upper back you were probably deadlifting wrong....
    When I read 'upper back' I automatically thought about the lats. My mistake.
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  15. #15
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    Peoples understanding of back is hilarious. Its pretty much "lats/lowerback/traps" and traps are just the two things sticking out beside your neck.

    Its much more complicated. Kiknscreem can go into much better detail since thats his thing so I will leave it to him, if anyones wondering.
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  16. #16
    Registered User IKnowWhoYouAre's Avatar
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    Thanks for the help, y'all.
    It's definitely the back portion of the traps...and I thought I had kept good form, so...yeah.
    The red areas are where I felt it.

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  17. #17
    Registered User mattv09's Avatar
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    Originally Posted by IKnowWhoYouAre View Post
    Thanks for the help, y'all.
    It's definitely the back portion of the traps...and I thought I had kept good form, so...yeah.
    The red areas are where I felt it.

    ya u feel it in the right place..like i said that was good..watch who u listen too on this board bro
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  18. #18
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    That is the traps. The traps also run down your back if you are not aware.

    And I'm glad to see you added a penis for good measure.



    Cheers.
    Last edited by imasavage; 10-23-2008 at 10:27 PM.
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  19. #19
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    In the concentric phase the traps and rhomboids are retracting the scapula and therefore are going to be effected in the movement of the deadlift, but no where near to the same extent as the spinal erector muscles and the quadradus lumborum muscles.
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  20. #20
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    Originally Posted by imasavage View Post
    And I'm glad to see you added a penis for good measure.
    Albeit a very thin one
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  21. #21
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    Originally Posted by MrCarrot View Post
    Albeit a very thin one
    pointy too.








    as stated above, traps are involved too, so its fine. (just don't round your back!)
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    Originally Posted by Majestyc View Post
    I know that deadlifts work the traps, but only some feel it in their lats. I for one don't feel them in my lats at all.
    i feel my lats pretty hard when doing deadlifts im not sure if its because of my posture or my hand spacing (close w. switched palms) or could be how far apart your feet are
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    Originally Posted by F1eld View Post
    i feel my lats pretty hard when doing deadlifts im not sure if its because of my posture or my hand spacing (close w. switched palms) or could be how far apart your feet are
    That's normal, your lats are involved in keeping the bar against your body during the initial portion of the lift.
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    Originally Posted by Kiknskreem View Post
    That's normal, your lats are involved in keeping the bar against your body during the initial portion of the lift.
    ^

    The day that you're able to flex and involve the lats in the beginning pull is a good one.
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    If you flex your lats and retract your shoulder blades, DL's work the upper back. Normally this involves using a lower weight however
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    Originally Posted by swolegantor View Post
    Peoples understanding of back is hilarious. Its pretty much "lats/lowerback/traps" and traps are just the two things sticking out beside your neck.

    Its much more complicated. Kiknscreem can go into much better detail since thats his thing so I will leave it to him, if anyones wondering.
    I would say that 'lats/lowerback/traps' covers most of the back though, and if you do exercises that work these three parts hard, the other bits will be worked hard to, thus full development. But most people don't even care about their lower back, mid and lower traps, rhomboids and teres major/minor. It's just the top bits of the traps on the neck and the lats they care about.
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    Originally Posted by IKnowWhoYouAre View Post
    Thanks for the help, y'all.
    It's definitely the back portion of the traps...and I thought I had kept good form, so...yeah.
    The red areas are where I felt it.



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