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  1. #1
    Registered User tcee009's Avatar
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    first time deadlifts, really sore

    What kind of soreness should i be feeling after doing deadlifts for a first time? Previously was just doing back extensions.

    Feels a bit stiff, hurts to touch and leaning back is painful. I still able to move around etc (played indoor soccer was ok). I did my research on form and i think it was good, just cant tell if this is good sore or bad sore. I dont want to go heavier next week and do my back in.

    Thanks.

    edit: pain is mid-lower back.
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  2. #2
    Registered User allsweaty's Avatar
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    As long as you can move and function soreness is not a bad thing. If it lingers and stops you from doing other activities then it may be a problem.
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  3. #3
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    Yea, the first time I did heavy DLs my body was pretty much shot for the next couple days. Keep at it, and you will hardly get sore after awhile, if at all.
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  4. #4
    Registered User tcee009's Avatar
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    alright, thanks guys.
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  5. #5
    illin 21Classic's Avatar
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    Hey brah its a small but important fact

    your primary soreness should be in your ass, hamstrings and legs in general. if your back is aching in anyway, you need to check your form.

    your back should feel tight, not overlly sore, whereas your legs and ass should be burning.


    also your traps will be sore.
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  6. #6
    Registered User rocketman44's Avatar
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    I've never experienced lower back soreness - unless my form was off. I get sore in my legs, and a little in my lats and my forearms near the elbow. If your back hurts when leaning back, that might be of some concern - although, then again, it could just be the fact that not everybody gets sore in the same places on a full-body exercise like that.
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  7. #7
    Registered User shaawn!'s Avatar
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    when i do deads, my ass, hams, lower back, upper back and traps get sore.
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  8. #8
    Registered User ramrod63's Avatar
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    Originally Posted by 21Classic View Post
    Hey brah its a small but important fact

    your primary soreness should be in your ass, hamstrings and legs in general. if your back is aching in anyway, you need to check your form.

    your back should feel tight, not overlly sore, whereas your legs and ass should be burning.


    also your traps will be sore.
    dude regurlar deadlift, not stiff leg or rdl, his back is supposed to be sore and legs a bit but if he squats his legs will be fine

    and why would traps be sore? unless you shrug at the top they really shouldnt be

    i remember when i started my back was killing me for days...
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  9. #9
    Registered User shaawn!'s Avatar
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    sounds like i need to try to get a vid on my next deadlift day to get a form check if i shouldnt be feeling soreness in my lower back. crap
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  10. #10
    Registered User Justin Buchana's Avatar
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    Originally Posted by shaawn! View Post
    sounds like i need to try to get a vid on my next deadlift day to get a form check if i shouldnt be feeling soreness in my lower back. crap
    A video couldn't hurt, but you most likly would have sorness in your lower back, spinal erectors, and everything else from a first time regular deadlift. Assuming it is muscle pain, you should be fine. Depending on the day and weight I still get some muscle soreness in my lower back, and I have pretty damn good form.
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  11. #11
    Registered User shaawn!'s Avatar
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    i am just starting to get back into lifting after falling off the wagon a little while ago, so i am failry new to deadlifting (i had just really started to do them when i was going to the gym before). The soreness in my lower back isn't constant, but doesn't feel like my traps or upper back, so it's hard to tell if it's really muscle soreness or not. It's not a pain really either, so I don't think im hurting myself, and the soreness goes away in a couple days with some good food and rest, but i'll get a video up so we can see! If I post a vid and it's decided that my form looks ok, but I am still getting lower back soreness, could we say that it's safe to keep performing the lift? the last thing I want is a back injury!
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  12. #12
    illin 21Classic's Avatar
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    Originally Posted by ramrod63 View Post
    dude regurlar deadlift, not stiff leg or rdl, his back is supposed to be sore and legs a bit but if he squats his legs will be fine

    and why would traps be sore? unless you shrug at the top they really shouldnt be

    i remember when i started my back was killing me for days...
    I know, normal deadlifts should not result in a aching back, Moderate soreness, not like the first time you do squates soreness.

    tighten the abs, you drop your ass and lift with your legs, your hams, butt, quads should absoutely be sore.




    and trap soreness is debateable, that just comes down to how your shoulders and stuff are kept. i keep my traps very tight throughout the movement, so there is some soreness.
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  13. #13
    Encyclochuzzle chazzy1864's Avatar
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    You need to learn to differentiate between pain and soreness.

    is it actual pain in your back? If so, that's bad. If it is just muscle soreness, then that is fine.
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  14. #14
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    yo

    You need to get on youtube and do a search for "rippetoe". You can watch videos where he explains the form in detail. It has helped my form with the deadlift hands down.

    You back should not be hurting. Especially shooting type pains....not good. Correct form and go a lil bit lighter.
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  15. #15
    Registered User shaawn!'s Avatar
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    well there is definately no shooting pains... but I am going to do alot more research and watch more videos before I do them again, because I think something must be off. I have been reading the sticky on them, I just need to keep on reading! Thanks again everyone
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  16. #16
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    Originally Posted by ramrod63 View Post
    and why would traps be sore? unless you shrug at the top they really shouldnt be
    Your traps should be sore because they are the big fookin' muscles that your scapulae float in. They are the part of you that keeps the weight from ripping your arms off your body.


    Originally Posted by 21Classic View Post
    and trap soreness is debateable, that just comes down to how your shoulders and stuff are kept. i keep my traps very tight throughout the movement, so there is some soreness.
    There's no debate, there is absolutely nothing wrong or unexpected about sore traps from deadlifting.
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  17. #17
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    Originally Posted by 21Classic View Post
    Hey brah its a small but important fact

    your primary soreness should be in your ass, hamstrings and legs in general. if your back is aching in anyway, you need to check your form.

    your back should feel tight, not overlly sore, whereas your legs and ass should be burning.


    also your traps will be sore.
    back shouldnt be sore in any way? u retarded? the deadlift develops lower, middle, and upper back. as well as uses lats to stabilize.
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  18. #18
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    I dead-lifted for the first time heavy yesterday. I had a bit of practice two days before when i went over form with just a barbell. I filmed myself to check my form and my only problem was that my hips were to high.

    I did six reps for three sets. I often get lower back pain and 24's later i'm happy to say i have none (i should not get any really if my form is good). I'm not aching anywhere from it particularly. My hamstrings are sore (noticed that from stretching my tight right hamstring) and my mid back is slightly sore, thats what i expected anyway. Its hard to tell about pain anywhere else as i started a new full body routine so i'm pretty sore all over.
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  19. #19
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    OP, you should probably ignore the guy who said your traps shouldnt be sore. you need to keep your blades back a little bit, somewhat, not squeezed though. doing this involves a lot more traps than letting your shoulders slouch forward(which automatically puts your spine at a great risk of bending)
    anyways, you should have muscle soreness, thats obvious, my upper/middle back is extremely sore 3 days later, but if its joint pain, and sharp pains, then you need to drop the weight and reconfigure your form. form is absolutely crucial with this lift...honestly, if i were a personal trainer id make my clients do the first 5 weeks 3x10. with some people the more weight they get on the bar the more they want to add, and all these guys adds an extra 30 lbs and hunch over and lift, sure they can say they lift more, but with proper form not only will you catch up and exceed their numbers, you`ll avoid injury!
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  20. #20
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    Originally Posted by tcee009 View Post
    What kind of soreness should i be feeling after doing deadlifts for a first time? Previously was just doing back extensions.

    Feels a bit stiff, hurts to touch and leaning back is painful. I still able to move around etc (played indoor soccer was ok). I did my research on form and i think it was good, just cant tell if this is good sore or bad sore. I dont want to go heavier next week and do my back in.

    Thanks.

    edit: pain is mid-lower back.
    Being sore is fine. I am generally sore from my traps to my lower back. Just work into it slow so you don't have debilitating soreness.
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  21. #21
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    Originally Posted by jgrube View Post
    back shouldnt be sore in any way? u retarded? the deadlift develops lower, middle, and upper back. as well as uses lats to stabilize.

    I said ACHING, there is a difference between PAIN and Soreness. I said the back should not ache, if it is, check form.



    Originally Posted by Kiknskreem View Post
    Your traps should be sore because they are the big fookin' muscles that your scapulae float in. They are the part of you that keeps the weight from ripping your arms off your body.




    There's no debate, there is absolutely nothing wrong or unexpected about sore traps from deadlifting.

    I agree, im saying my traps get sore, whereas Ramrod63 is saying you have to be shrugging at the top in order for them to be used.
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    Registered User NorwichGrad's Avatar
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    Originally Posted by kevin_titus View Post
    You need to get on youtube and do a search for "rippetoe". You can watch videos where he explains the form in detail. It has helped my form with the deadlift hands down.

    You back should not be hurting. Especially shooting type pains....not good. Correct form and go a lil bit lighter.
    +1000^^^

    I thought I knew how to squat. I thought I knew how to deadlift. I thought I knew how to bench... UNTIL I LEARNED FROM MARK RIPPETOE.

    Young dude, it sounds like you are deadlifting incorrectly. Watch youtube, learn from Mark, and you will get big and strong.
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  23. #23
    In the Iron Game Juggernaut33's Avatar
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    OP: My whole back aches from deads and sometimes my forearms and hams ache as well.
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  24. #24
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    Originally Posted by NorwichGrad View Post
    +1000^^^

    I thought I knew how to squat. I thought I knew how to deadlift. I thought I knew how to bench... UNTIL I LEARNED FROM MARK RIPPETOE.

    Young dude, it sounds like you are deadlifting incorrectly. Watch youtube, learn from Mark, and you will get big and strong.
    this. i learned so many things when i read the book and saw the dvd. i can now not only do the exercises perfectly but can also coach friends and my little brother right haha


    just yesterday i turned my friend from hating powercleans to absolutely loving them.

    havent been able to convert my friends to low bar squats though =[
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    Originally Posted by 21Classic View Post
    I said ACHING, there is a difference between PAIN and Soreness. I said the back should not ache, if it is, check form.
    oh.. my bad dude. i just love an opportunity to own a noob on these here forums.


    but we WERE on the subject of soreness, thats why i thought you meant soreness by aching
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  26. #26
    Message Board King Poppy83's Avatar
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    Originally Posted by 21Classic View Post
    Hey brah its a small but important fact

    your primary soreness should be in your ass, hamstrings and legs in general. if your back is aching in anyway, you need to check your form.

    your back should feel tight, not overlly sore, whereas your legs and ass should be burning.


    also your traps will be sore.
    If your back is really sore, then don't worry about it. Just be careful of rounding your back from shooting your hips straight up and then pulling only with back.

    Also, there seems to have been some debate about trap soreness. Of course your traps are getting worked in the deadlift. They are helping to support the weight. Good luck deadlifting without tightening your traps.
    Last edited by Poppy83; 06-04-2009 at 02:01 PM.
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