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Should I stop Deadlifting
Posted on 6/4/22 at 2:22 pm
Posted on 6/4/22 at 2:22 pm
Pulled my back again, nothing serious just pulled/strained muscle in low back. Twice in about two months. Had been working back up slowly, added warm up set. This is 4 times in 2 years and while minor set backs most of the time, I don’t want to be an idiot. Not blaming the lift, just considering it’s not meant to be for me.
5’9 167lbs
Max 380
Wanted to hit 405 as my ultimate goal so I don’t want to quit, but also can’t get there if I continue to have the set backs and really it’s just something I want to do. Lifting for me: mental health, strength, weight maintenance. Not going to compete, just enjoy pushing myself and it keeps me going.
Should I stop deadlifting and if so what should I replace with?
5’9 167lbs
Max 380
Wanted to hit 405 as my ultimate goal so I don’t want to quit, but also can’t get there if I continue to have the set backs and really it’s just something I want to do. Lifting for me: mental health, strength, weight maintenance. Not going to compete, just enjoy pushing myself and it keeps me going.
Should I stop deadlifting and if so what should I replace with?
Posted on 6/4/22 at 2:27 pm to DabosDynasty
quote:
Should I stop deadlifting
You should learn how to deadlift right.
If anything you should consider stopping at 225 and trying to increase rep records.
Posted on 6/4/22 at 2:31 pm to Mingo Was His NameO
I don’t blame the lift.
I’ve been doing 531 with AMRAP top set but moved away from the AMRAP trying to avoid injury from pushing limits while fatigued. I was hitting 10-11 reps at 300 when I stopped and capped myself at 5 reps and began to add weight for =< 5 reps for 2 additional sets.
I’ve been doing 531 with AMRAP top set but moved away from the AMRAP trying to avoid injury from pushing limits while fatigued. I was hitting 10-11 reps at 300 when I stopped and capped myself at 5 reps and began to add weight for =< 5 reps for 2 additional sets.
Posted on 6/4/22 at 2:58 pm to DabosDynasty
quote:
Should I stop deadlifting
That depends. Injuries happen with heavy weight lifting. They happen to everyone. Major injuries? Not so much. But I think most will tell you that a pulled back or strained muscle is a definite possibility when lifting 85%+ of your max for AMRAP sets and doing progressive overload.
I made a post last week about bracing. It’s vitally important. Are you bracing correctly? Are your hips in the right position? Have you considered your leg/torso length and ratio? Are you posting form checks? Getting an individual lesson with a coach?
Do you really want to deadlift? Or just validate your ego by hitting 405? Or are you trying to build an aesthetic body and think deadlifts are necessary?
I’d go through these kinds of questions before making a decision. You can deadlift heavy correctly and avoid injuries until you reach limits that put you at risk of losing form. But deadlifts aren’t necessary. There are other hinge movements, rows, and squat variances to replace deadlifts.
This post was edited on 6/4/22 at 3:06 pm
Posted on 6/4/22 at 3:45 pm to StringedInstruments
I’m trying, but I’m slipping at certain points. I know that and that’s why I don’t blame the lift as many people tend to with injury. I know I’m at fault. Yesterday I over extended the lockout on rep 2/2 @ 345. I got caught in the moment feeling confident.
Trying to brace, I’ve slowed down my rep cadence to focus. I believe hips are appropriate position. Been working on trying to keep my head level and forward vs looking up so much. I’ve tightened up my body from previous errors.
I’ve had a coach who’s a husband of a work friend critique form and help out with ques and that’s made a big difference. Did that after an injury and a cool off before starting back deadlifting again.
I do enjoy deadlifting, not sure it’s an ego thing as much as I just like fixed targets. 405 would put me just a hair below 2.5x body weight. I just compete with myself. There’s guys in my gym pulling 600+ that are mammoths of pure muscle, and probably roids. I’ll never be that and don’t want to, just like to push myself. I use targets for motivation and to see progress.
Ideally I’m working to a happy medium of strength relative to my size and building muscle. I’m also running 3x a week with a similar drive, I’m not winning races and don’t care - just want to improve myself.
If I don’t see progress in the form of reps or weight, frankly, I’m gonna get nervous I’ll quit, gain weight back, and go back to serious anxiety. Lifting has helped me lose 50 lbs, keep it off, greatly improve my health markers (blood work, bp, etc), gotten me off an SSRI, and off of BP med. I’m a hot and cold person, I’m either all in or dgaf so I constantly keep myself fighting that battle to stay hot on lifting and running (added running during covid when they closed the gym for a month).
Trying to brace, I’ve slowed down my rep cadence to focus. I believe hips are appropriate position. Been working on trying to keep my head level and forward vs looking up so much. I’ve tightened up my body from previous errors.
I’ve had a coach who’s a husband of a work friend critique form and help out with ques and that’s made a big difference. Did that after an injury and a cool off before starting back deadlifting again.
I do enjoy deadlifting, not sure it’s an ego thing as much as I just like fixed targets. 405 would put me just a hair below 2.5x body weight. I just compete with myself. There’s guys in my gym pulling 600+ that are mammoths of pure muscle, and probably roids. I’ll never be that and don’t want to, just like to push myself. I use targets for motivation and to see progress.
Ideally I’m working to a happy medium of strength relative to my size and building muscle. I’m also running 3x a week with a similar drive, I’m not winning races and don’t care - just want to improve myself.
If I don’t see progress in the form of reps or weight, frankly, I’m gonna get nervous I’ll quit, gain weight back, and go back to serious anxiety. Lifting has helped me lose 50 lbs, keep it off, greatly improve my health markers (blood work, bp, etc), gotten me off an SSRI, and off of BP med. I’m a hot and cold person, I’m either all in or dgaf so I constantly keep myself fighting that battle to stay hot on lifting and running (added running during covid when they closed the gym for a month).
Posted on 6/4/22 at 3:46 pm to StringedInstruments
I’ve basically stopped doing conventional deadlifts because I just can’t seem to get my body in position to do it properly. I’m sure I can but just don’t know how apparently. I’ve gotten up to 525 conventional but it was a perfect storm of getting in the right position and I can’t seem to replicate it. I seem to do too much lower back and have hurt it a few times.
I’ve moved to sumo and I get in much better positions.
I’ve moved to sumo and I get in much better positions.
Posted on 6/4/22 at 3:56 pm to Hu_Flung_Pu
quote:
I just can’t seem to get my body in position to do it properly. I’m sure I can but just don’t know how apparently.
quote:
I seem to do too much lower back and have hurt it a few times.
This is me, just less weight
That’s why I’m wondering if it’s time to move on.
Posted on 6/4/22 at 4:05 pm to DabosDynasty
Work on your mobility. It's supremely important anyway
Posted on 6/4/22 at 5:39 pm to DabosDynasty
I'll offer an alternative, learn to do the Jefferson curl starting light with db/kb and slowly increase the weight.
When you get to where you are moving oretty good poundage go back to sumo or conventional.
The deadlift is not a must do movement but the hip hinge movement is a must long term movement, strength, and health
When you get to where you are moving oretty good poundage go back to sumo or conventional.
The deadlift is not a must do movement but the hip hinge movement is a must long term movement, strength, and health
Posted on 6/4/22 at 9:49 pm to DabosDynasty
Could move to the hex/trap bar. It's a good exercise, that shifts the weight more into the quads from the posterior chain.
Posted on 6/5/22 at 4:27 am to Hu_Flung_Pu
quote:
I’ve moved to sumo and I get in much better positions.
Same here. People think it’s “cheating” and we do it to lift more weight but that’s not the case for me at all.
I’m much more explosive from a conventional stance but my anatomy just doesn’t allow me to get upright at the bottom without going below parallel, which forces me to start at parallel and use more of a hinge (lower back stress) than I’m comfortable with.
Sumo allows me to get very upright while also being parallel at the hips, taking the majority of the stress off my lower back.
For me, it’s much safer and just as effective
This post was edited on 6/5/22 at 4:31 am
Posted on 6/5/22 at 6:53 am to ThreauxDown
Thanks everyone. If I continue I’ll probably switch back to sumo. It’s been a while.
Posted on 6/5/22 at 7:57 am to DabosDynasty
I’ve switched almost entirely to RDLs and I’m better for it. I’ll never set a PR, but the results have been great.
What’s your trunk work look like? Do you do dead bugs, plank variations, etc?
What’s your trunk work look like? Do you do dead bugs, plank variations, etc?
Posted on 6/5/22 at 8:07 am to LSUfan20005
I do planks up to 2:00, Russian twists with medicine ball, leg raises, windshield wipers, and flutter kicks. Usually 3-4 days a week at home separate from the gym to maximize gym time.
Posted on 6/5/22 at 8:20 am to DabosDynasty
Do you use a belt? If you're not bracing correctly it may be easier with a belt
Posted on 6/5/22 at 9:31 am to DabosDynasty
At some point in the game, the risk reward on heavy deads is not worth it.
Posted on 6/5/22 at 12:04 pm to DabosDynasty
Start the hyperbolic stretching routine
Posted on 6/5/22 at 12:13 pm to DabosDynasty
quote:
At some point in the game, the risk reward on heavy deads is not worth it.
This is true for me. I’ll use a strait bar off of blocks or a trap bar. At this point in my life, I can’t afford to not pick up my kids for a week because of a minor back tweak. Think about your high level goals and then make a plan from there. I also don’t want to use my time to nail a perfect conventional deadlift. Just set your priorities then go from there.
Posted on 6/5/22 at 12:14 pm to ThreauxDown
quote:
I’m much more explosive from a conventional stance but my anatomy just doesn’t allow me to get upright at the bottom without going below parallel
Yes it does, you just need to work on your mobility.
Download a mobility app (gowod, romwod, etc) and in 30 days you'll be like a different person. It takes 10 minutes a day and can be done right before bed. There's even research showing that stretching before bed increases sleep quality
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