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    Registered User Reddit2012's Avatar
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    Dead lift problems

    Ok, so about a year ago I pulled a muscle in my lowerback doing dead lifts. To this day I still have problems with that same area of my back and it really restricts the weight I can lift. Since I am training for football, dead lifts is a lift I need to be good at. My max deadlift right now is only about 335 and I feel my weakness in that lift really hurts me in the clean and jerk also. If you think there is anything I can incorporate into my routine to help strengthen my lower back muscles, then please help me out!
    Thanks in advance.
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    Registered User DCSpartan's Avatar
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    what are the rest of your lifts? If you are in fact 6'2 adn 179 you are pretty skinny so a 335 deadlift isnt terrible.
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    Registered User Reddit2012's Avatar
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    My other lifts are 295 on squat 205ish on clean and jerk and 215 on bench.
    Yesterday was deadlift day and I felt like halfway through, the muscle I had pulled before was starting to bother me as it normally does. Do you think it could be lack of form? Or just a weak muscle group?
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    The fact that it happened a year ago and is still bothering you is a strong indication that you should seek advice or treatment from a medical professional rather than an internet message board.
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    Originally Posted by Reddit2012 View Post
    Ok, so about a year ago I pulled a muscle in my lowerback doing dead lifts. To this day I still have problems with that same area of my back and it really restricts the weight I can lift. Since I am training for football, dead lifts is a lift I need to be good at. My max deadlift right now is only about 335 and I feel my weakness in that lift really hurts me in the clean and jerk also. If you think there is anything I can incorporate into my routine to help strengthen my lower back muscles, then please help me out!
    Thanks in advance.
    Change your mentality. Think of your deadlift as a leg workout as opposed to a lowerback workout.

    Try a sumo stance, knees bent, ass down and out

    Focus on keeping your back at the same angle as your starting position; when your legs fully extend... straighten out your back.
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    Registered User DCSpartan's Avatar
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    Originally Posted by Reddit2012 View Post
    My other lifts are 295 on squat 205ish on clean and jerk and 215 on bench.
    Yesterday was deadlift day and I felt like halfway through, the muscle I had pulled before was starting to bother me as it normally does. Do you think it could be lack of form? Or just a weak muscle group?
    215 bench, 295 squat, 335 deadlift are all reasonable.
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    Registered User amar654's Avatar
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    If u hurt ur back dead lifting, probably means ur core is weak. My advice shouldn't replace a.doctor though
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    I would echo what some members are saying: go see a doctor first to make sure it is not anything serious.

    I herniated a disc in my lower back in college and was bed ridden for 1.5 months and now back-pain free with soft tissue, flexibility and strength training.

    I can almost guarantee:
    1) you are extremely tight in your lower extremities (glutes, hamstrings, hips, calves, quads, IT band, etc..) so do a lot of dynamic and static stretching
    2) you have knots over your muscle fascia so you need to iron those out with soft tissue work (foam roller or tennis ball)
    3) are you keeping your back straight and not rounding on the deadlift?
    4) do you have good core strength? 2 minute minimum plank and 60 secs side plank?

    If you work on 1-4, your back will love you long time.

    Best wishes,
    A12
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