For the second time in 7 mos I've hurt my back doing deads.Both times it was with just a moderate amount of weight for me.The weight came off the floor easily but then at mid shin I felt a pop followed by severe pain in middle,low back.I'm talking some major friggin pain and severe spasms.I pretty much have been in bed since Fri. afternoon . Today is Sunday and I feel better but still in a good bit of pain. With out being able to see my form, could anyone give some suggestions as to what I'm doing wrong.I've read many diff. "How to deadlift" type articles and I feel like I am doing them properly but obviously I'm not. I hate to not do deads anymore but I also dont want to do any permanent damage either. I'm open to any suggestions including alternative exercises.
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Hurt low back again doing deads
- Thread starter MikeP
- Start date
I have a looong history of lower back problems...the only way that I can do deads is to do 1/2 deads, this how I do 'em:
On a bench press, I face the rack and pull the weight off...the bench is between my legs just below my knees, and the rack part of the bench is in front of me....I slowly lower the weight until the middle of the bar rests on the bench (this is where i have to be VERY careful, if I round my back I'm screwed), I usually let the bar glide down my legs and it ends up just below or just at my kneecaps....sometimes i will let the bar rest completely on the bench and then pull ( a pause and explode kind of like a 'box squat' ) and sometimes i just let it go to my knees and then pull it back up, just depends on how my back feels.
I've been using 315 for reps of 6-10 depending on how i'm feeling, this feels heavy to me and really hits my whole back...after I do 'em I hang from a chin up bar for 45-60 seconds to stretch out real good....these are the only two movements I use straps with as a general rule.
I hope this helps, I tried everything in the book and this is the only thing i could come up with that allowed me to use a movement like the deadlift. I have done these in a power rack, but I like using the bench...less set up time, gripping the bench with my legs helps me with balance, and it's at the perfect height for my short ass
On a bench press, I face the rack and pull the weight off...the bench is between my legs just below my knees, and the rack part of the bench is in front of me....I slowly lower the weight until the middle of the bar rests on the bench (this is where i have to be VERY careful, if I round my back I'm screwed), I usually let the bar glide down my legs and it ends up just below or just at my kneecaps....sometimes i will let the bar rest completely on the bench and then pull ( a pause and explode kind of like a 'box squat' ) and sometimes i just let it go to my knees and then pull it back up, just depends on how my back feels.
I've been using 315 for reps of 6-10 depending on how i'm feeling, this feels heavy to me and really hits my whole back...after I do 'em I hang from a chin up bar for 45-60 seconds to stretch out real good....these are the only two movements I use straps with as a general rule.
I hope this helps, I tried everything in the book and this is the only thing i could come up with that allowed me to use a movement like the deadlift. I have done these in a power rack, but I like using the bench...less set up time, gripping the bench with my legs helps me with balance, and it's at the perfect height for my short ass
