Deadlift Pain

[wwesr68]

I've been lifting for years and have always tried to incorporate heavy multi-joints lifts such as bench, squat etc. But I have always avoided deadlifts because of the pain I get in my lower back.I pull with my upper back and legs mostly but still at the end of setmy lower back flairs up real good. I'm trying out DC training to start the new year and just wondering if there are any good variations of the deadlift that will hit upper back and back thickness without killin my lower??

 

[Ashop]

I've been lifting for years and have always tried to incorporate heavy multi-joints lifts such as bench, squat etc. But I have always avoided deadlifts because of the pain I get in my lower back.I pull with my upper back and legs mostly but still at the end of setmy lower back flairs up real good. I'm trying out DC training to start the new year and just wondering if there are any good variations of the deadlift that will hit upper back and back thickness without killin my lower??

perhaps cut back on the weight and practice on good form and reps.

 

[flexmaster]

I've been lifting for years and have always tried to incorporate heavy multi-joints lifts such as bench, squat etc. But I have always avoided deadlifts because of the pain I get in my lower back.I pull with my upper back and legs mostly but still at the end of setmy lower back flairs up real good. I'm trying out DC training to start the new year and just wondering if there are any good variations of the deadlift that will hit upper back and back thickness without killin my lower??

rack deadlifts. you do these in a squat rack, set the bars just below knee height and pull from there. pretty much takes the legs out of the lift, its an all back exercise and much safer than from the floor.

 

[Sampson]

Deadlifting works your spinal erectors and traps, there is no way you can make it hit your upper back without using your lower back. You didnt mention any injuries so that pain your feeling in your lower back is probably just a good pump and some muscle soreness in the days following should be expected after a good back workout.

 

[thebrick]

Its hard to say without actually seeing your form... but are you keeping your head facing up on the initial pull and letting the bar slide right up your shins and over your kneecaps? You are not letting the bar get in front of your body, even a little, and put the wrong type of stress on your lower back are you? Bloody shins after deads is a good sign

 

[notus]

I've been lifting for years and have always tried to incorporate heavy multi-joints lifts such as bench, squat etc. But I have always avoided deadlifts because of the pain I get in my lower back.I pull with my upper back and legs mostly but still at the end of setmy lower back flairs up real good. I'm trying out DC training to start the new year and just wondering if there are any good variations of the deadlift that will hit upper back and back thickness without killin my lower??

What kind of pain?? Do you feel like it is in the muscle or in the joints? If it is muscle pain I say suck it up and work through it but if it is pain in bone or joint avoid it untill somone can look at your form. T-bar rows are great for upper back thickness.

 

[Nat]

another alternative.

Go light with deadlifts and then go to the smith machine for the heavier weight. I had the same problem and it worked for me.

 

[wwesr68]

Yea, thanks guys. The pain I get is a real intense pump, but I have had some back injuries. I think I will try the rack deadlifts and see if eliminating the bottom of the rep helps a little. I don't want to have to exclude such a good mass building exercise.

 

[flexmaster]

another alternative.

Go light with deadlifts and then go to the smith machine for the heavier weight. I had the same problem and it worked for me.

not to be an ass, but that is a terrible idea. by doing deads on a smith machine you would pretty much FORCE yourself to do it incorrectly because of the path of the bar.

 

[Phidias]

not to be an ass, but that is a terrible idea. by doing deads on a smith machine you would pretty much FORCE yourself to do it incorrectly because of the path of the bar.

Flex is 100% right with his statement.