Current Events > jacked up my lower back from deadlift....wat do

(+) Yeah! (+)

I was going by a form fix from a Rippletoe video. Apparently you aren't supposed to sit your hips back much just stick your chest up. But after that first rep, I knew I fucked up. I did the rest with my old form, and just kinda cheesed the rest of my workout to get out of there. Couldn't stretch cuz it hurt like shit.
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Yoga

Brazilian jiu jitsu

Congrats on the paraplegia
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Lower the jack slowly.
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https://www.youtube.com/watch?v=h44SIMOMdEI" data-time="

Raw footage of TC
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drink pickle juice
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shokan_warrior posted...

https://www.youtube.com/watch?v=h44SIMOMdEI" data-time="

Raw footage of TC

How does he hold the bar up while sitting back wtf
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shokan_warrior posted...

https://www.youtube.com/watch?v=h44SIMOMdEI" data-time="

Raw footage of TC

lol'd hard at this
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at least you didn't blow out your sphincter TC.
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Squall28 posted...

shokan_warrior posted...

https://www.youtube.com/watch?v=h44SIMOMdEI" data-time="

Raw footage of TC

How does he hold the bar up while sitting back wtf

The weight on the bar balances him?

Try it out and tell us

:^)
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The McKenzie exercise might help

https://www.youtube.com/watch?v=wBOp-ugJbTQ" data-time="
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snesmaster40 posted...

The McKenzie exercise might help

https://www.youtube.com/watch?v=wBOp-ugJbTQ" data-time="

Basically a cobra stretch? I'll do it later tonight. I tried stretching after my workout, and it made it worse >.<
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Squall28 posted...

snesmaster40 posted...

The McKenzie exercise might help

https://www.youtube.com/watch?v=wBOp-ugJbTQ" data-time="

Basically a cobra stretch? I'll do it later tonight. I tried stretching after my workout, and it made it worse >.<

I didn't know it had another name, but yeah it's that.
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Noirespanties posted...

Yoga

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stretch your hip flexors, they pull tension on your lower back. If you've hurt your lower back you should just leave that area alone.

And next time, start with the bar aligned with your armpits
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Git gud at form.

yeah I don't do deadlifts anymore, hurts my back too much
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Ic3Bullet posted...

Git gud at form.

I was fine for years until I tried to keep my hips up. Fuck that shit. Sitting back every time now.
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Sitting hurts. Standing hurts. Only thing that doesn't hurt is laying down.

It's going to be a long day....
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snesmaster40 posted...

The McKenzie exercise might help

https://www.youtube.com/watch?v=wBOp-ugJbTQ" data-time="

I actually woke up in pain last night and just decided to try to sleep like this. It felt so good.
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You should have stopped as soon as you felt it hurt. You're right though, your hips should be as close to the bar as possible. Take video of your form next time and post it here or PM me it.

If it's any consolation, I hurt my back really badly several times from deadlifting. All incidents were 10 years ago or more and my back is super healthy now and my deadlift stronger than ever, so keep at it (while being smart).
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Squall28 posted...

snesmaster40 posted...

The McKenzie exercise might help

https://www.youtube.com/watch?v=wBOp-ugJbTQ" data-time="

I actually woke up in pain last night and just decided to try to sleep like this. It felt so good.

Yeah, I'm guessing you might have herniated the disc. Ice might help, but it's going to take a long time to heal.

It's not recommend to sleep on your stomach as it will mess up your spine.
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It'd be more helpful not to just blindly throw out suggestions of medical diagnoses like that. I've hurt my back to the point of not being able to walk and was 100% fine in a few days many times. Twinges aren't uncommon.
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Pow Pow Punishment posted...

You should have stopped as soon as you felt it hurt. You're right though, your hips should be as close to the bar as possible. Take video of your form next time and post it here or PM me it.

If it's any consolation, I hurt my back really badly several times from deadlifting. All incidents were 10 years ago or more and my back is fine now and my deadlift stronger than ever, so keep at it (while being smart).

I don't really have a means to video myself. And it sounds stupid, but I'm kinda self-conscious about videotaping myself as well >_>

This was the advice I was trying to follow though.

https://www.youtube.com/watch?v=4AObAU-EcYE#t=1m40s

I was taught originally to sit back a bit to get the slack out of the bar. I don't feel like I was putting the bar forward like Mark was saying though. The problem was when I tried to do it without sitting back, I think I didn't have enough tension in my body. I remember my legs ended up being extended and the bar wasn't even off the floor yet. With the old way I did it, the whole motion felt fluid. Like everything I did assisted in getting the bar up.

I think a lot of people ended up hurting themselves. I did a youtube search, and a lot of experienced lifters like yourself have hurt their backs too. (Alan Thrall, Chris Jones, etc). These are guys that teach people how to deadlift lol. It definitely made me feel better about myself.

I'm feeling better today although I still have some pain. I opted to skip jiu-jitsu and will just rest all day. Maybe stretch a little. Hoping to go back to the gym tomorrow but we'll see.
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Don't stretch your back. In the immediate aftermath of recovering from an injury the area needs to be stable. Source on that is from Dr. Stuart McGill.
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Any suggestions on how to improve grip strength? @Pow_Pow_Punishment

Its my limiting factor on deadlifts

I only have the grip strength for about 255x5 (which is real weak, I know)
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Use a mixed grip. If you are and it's still too heavy, use straps on the deadlift.

And yeah, you'll get dumbasses on the anti-strap brigade touting how you shouldn't try to lift what you can't hold. That's nonsense (https://tinyurl.com/yae43sdj).

On the side you should working your grip. The most efficient way to do this is simply use a pronated (double-overhand) grip on your work-up sets with the deadlift and using straps on the real sets. You can also do timed barbell holds after you've deadlifted.

Also, Captains of Crush grippers and farmers' walks. Or simply just picking up two heavy dumbbells and holding them. It's real simple to come up with ways yourself to simply hold onto things and have a hard time doing it.
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Pow Pow Punishment posted...

Don't stretch your back. In the immediate aftermath of recovering from an injury the area needs to be stable. Source on that is from Dr. Stuart McGill.

There's so much conflicting information about this stuff.I didn't both with my normal stretching routine, but I still did the cobra stretch just because it felt good. Can't be bad if it feels god right?

I'm feeling a lot better today, but I don't know if it'd get worse as the day progresses like how it was yesterday. I had to skip the gym again though, and I feel like a fatty. Compensating by eating less.
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more like dadlift
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Shut up and squat

shokan_warrior posted...

https://www.youtube.com/watch?v=h44SIMOMdEI" data-time="

Raw footage of TC

Id be in the hospital.

TC the best deadlift advice I got was from Alan Thrall when he noted the starting position should not be comfortable.

Also the Athlean X Deadlift breakdown video helps a lot, Id recommend you watch that for great information on just a setup.
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Vermander posted...

Id be in the hospital.

TC the best deadlift advice I got was from Alan Thrall when he noted the starting position should not be comfortable.

Also the Athlean X Deadlift breakdown video helps a lot, Id recommend you watch that for great information on just a setup.

It's funny because I was just watching a video from Alan Thrall where he hurt his lower back lol. I think it happens to everyone at some point.

Like I said, it happened for me because I changed my form. I was worried I was dropping my hips too low on step 4 (on the Alan teaches it) so I just tried to only stick my chest up. I think when I did this, I didn't create enough tension. Like literally the bar was still on the ground when my legs were straight so I had to yank that shit.

I'm watching the best guys do it here, and a bunch of them sit back on their deadlifts. I think I'm going to stick with that for now. I never had issues with my deadlifts before. It always felt so smooth on the way up, and I think the fact that I was able to finish my set with my old form while being injured shows it doesn't put a lot of pressure on my low back.

https://www.youtube.com/watch?v=W0MzcOqWtTI" data-time="
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Squall28 posted...

Vermander posted...

Id be in the hospital.

TC the best deadlift advice I got was from Alan Thrall when he noted the starting position should not be comfortable.

Also the Athlean X Deadlift breakdown video helps a lot, Id recommend you watch that for great information on just a setup.

It's funny because I was just watching a video from Alan Thrall where he hurt his lower back lol. I think it happens too everyone at some point.

Like I said, it happened for me because I changed my form. I was worried I was dropping my hips too low on step 4 (on the Alan teaches it) so I just tried to only stick my chest up. I think when I did this, I didn't create enough tension. Like literally the bar was still on the ground when my legs were straight so I had to yank that shit.

I'm watching the best guys do it here, and a bunch of them sit back on their deadlifts. I think I'm going to stick with that for now. I never had issues with my deadlifts before. It always felt so smooth on the way up, and I think the fact that I was able to finish my set with my old form while being injured shows it doesn't put a lot of pressure on my low back.

https://www.youtube.com/watch?v=W0MzcOqWtTI" data-time="

One thing that really helped get my deadlift up was integrating the SLDL into the fierce five intermediate program instead of back extensions. SLDL will help you get your lower back strength up significantly. (Even a bad rep of my DL wont injure my back alone now.)

I am up to 270 on my SLDL, and 355 for reps on my standard DL. (Currently weigh 178) If you are lifting over 2x your body weight a quality belt can help to. Make sure if you have hip flexibility issues to stretch your hips before the lift. I had trouble when I first started deadlifting because I physically had to round my back just to reach the bar. ATG pause squats helped me work on this and improved my mobility.

I usually dont sit back but I push my butt towards the air, similar to the start of a SLDL, and then push down off my heels. Remember during takeoff you should be engaging on your legs to push the weight from the ground. Once you reach the knees engage your hips and lockout, then quickly descend back to the start position. (Pausing on the way down for help lifts can often lead to injury)
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I don't know your size, arm length, etc. but the Alan Thrall deadlift set up video never helped me because my arms were too short, seriously. I have to sit back quite a bit in my deadlift because I can't flatten my back, while keeping my hips up and grabbing the bar because my arms are too short.

Sitting back is fine, but maybe sumo would be worth trying too.
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NightMarishPie posted...

I don't know your size, arm length, etc. but the Alan Thrall deadlift set up video never helped me because my arms were too short, seriously. I have to sit back quite a bit in my deadlift because I can't flatten my back, while keeping my hips up and grabbing the bar because my arms are too short.

Sitting back is fine, but maybe sumo would be worth trying too.

I can admit I have very long arms/legs. I am half African American so my leverages are very stick like. It actually makes it very hard for me to look big from lifting.
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NightMarishPie posted...

I don't know your size, arm length, etc. but the Alan Thrall deadlift set up video never helped me because my arms were too short, seriously. I have to sit back quite a bit in my deadlift because I can't flatten my back, while keeping my hips up and grabbing the bar because my arms are too short.

Sitting back is fine, but maybe sumo would be worth trying too.

Yeah, it's important to keep in mind that one person's correct form on the deadlift will not necessarily be ideal for another depending on their body proportions and the leverages they work with

E.g. https://www.instagram.com/p/BqGoi40hpUO
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I think you guys are right. I have trouble reaching the bar without rounding my back. I don't have short arms, but my legs are long as shit.
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You most likely herniated a disc. Nothing in particular to treat it. It takes about 6-8 weeks for the herniated portion of the disc to slip back into the proper spac
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Squall28 posted...

I think you guys are right. I have trouble reaching the bar without rounding my back. I don't have short arms, but my legs are long as shit.

Slight upper back rounding can be okay on heavy lifts, but NEVER round the lower. You want to hinge your hips so that when you sit back you have a neutral spine.
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Oh I know I'm not supposed to round my lower back. I just notice I do it on the initial setup of the deadlift when you stand and grab the bar. I think my back usually straightens when I sit back. The chest up cue may not have been enough for me to straighten it though. I really wasn't paying attention which I should have.
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Squall28 posted...

Oh I know I'm not supposed to round my lower back. I just notice I do it on the initial setup of the deadlift when you stand and grab the bar. I think my back usually straightens when I sit back. The chest up cue may not have been enough for me to straighten it though. I really wasn't paying attention which I should have.

With the chest up remember to engage your traps to push the barbell towards you. I recommend practicing with low weight like 135 until your form is perfect.
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hopefully your back is better. i had something like that happen but in different circumstances a "seizure" caused me to flail in my chair and hit a certain part of my back just right to leave me in pain to stand let alone move for well over 2 weeks. and it took 2 more weeks before i could do normal activity's.

they couldn't find the cause but it was either electrolyte imbalance or dehydration i didn't think a seizure wasn't going to happen to me since i'm not prone to get those.
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Vermander posted...

Squall28 posted...

Oh I know I'm not supposed to round my lower back. I just notice I do it on the initial setup of the deadlift when you stand and grab the bar. I think my back usually straightens when I sit back. The chest up cue may not have been enough for me to straighten it though. I really wasn't paying attention which I should have.

With the chest up remember to engage your traps to push the barbell towards you. I recommend practicing with low weight like 135 until your form is perfect.

I'm not sure what you mean by that. How do you engage your traps to push the barbell towards you?
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Squall28 posted...

Vermander posted...

Squall28 posted...

Oh I know I'm not supposed to round my lower back. I just notice I do it on the initial setup of the deadlift when you stand and grab the bar. I think my back usually straightens when I sit back. The chest up cue may not have been enough for me to straighten it though. I really wasn't paying attention which I should have.

With the chest up remember to engage your traps to push the barbell towards you. I recommend practicing with low weight like 135 until your form is perfect.

I'm not sure what you mean by that. How do you engage your traps to push the barbell towards you?

Its mostly to just stop your arms from compensating on the lift on your way up. Its to keep it secured against you, and allow the bar to move in a straight path all the way up. (As it should)
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You will get hurt if you lift heavy weights. It does not matter how good your form is.
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Steve Nick posted...

You will get hurt if you lift heavy weights. It does not matter how good your form is.

https://www.youtube.com/watch?v=9vWgSTdkc2A" data-time="
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Again, nobody can say it's probably a herniated disc. Back twinges happen all the time and can be quite immobilizing, yet take just a few days to heal.

As for "never" rounding the lower back, "never" isn't quite right.

https://www.t-nation.com/training/strong-case-for-the-rounded-back-deadlift

My own take on it is that you want to lift as if you aren't rounding your back, which is how you safely brace with the load, but get heavy enough and the truth of the matter is your back won't be perfectly arched or straight. It just happens. If you have a stronger posterior chain and set of abs and are keeping tight it's fine.
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