Thursday, July 4, 2013

The deadlift is an excellent compound exercise

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The deadlift is an excellent compound exercise that targets the quads, hamstrings, gluteal muscles, lower

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back, traps, and forearms. However, if not done properly, serious injury such as a herniated disc can occur.] Follow these steps for the proper way to deadlift. 




Monday, September 3, 2012

Causes of Dead Lift Back Pain

The dead lift involves lifting a weight from the floor, usually a barbell, and raising it to hip height by using your legs, hips and back. Dead lifts are one of the contested exercises in power lifting competitions; they are also popular exercises with body builders and sportsmen training for strength or increased muscle size. Your lower back is strongly involved in dead lifting and you may suffer pain in your lower back for a number of reasons. Knee and Hip Rhythm The dead lift uses your hips and knee joints to lift the weight off of the floor. It is important that the load is spread between your hips and knees equally and that these joints move at roughly the same speed. If you extend your knees faster than your hips, you will place your lower back in a mechanically disadvantageous position which increases your risk of suffering back injury.

Rounding Your Lower Back

Rounding your lower back places a significant load on the passive structures of your spine --- specifically the ligaments and inter vertebral discs. To preserve these structures and reduce your chances of suffering back pain, endeavor to maintain the natural inward curve of your lower back. Terminate your set as soon as you notice that your lower back is beginning to round.

Weak Core

Holding your spine in a neutral or naturally curved position is the job of your core. Your core is the collective term used to describe the muscles of your abdominals, lower back and waist. These muscles support your spine just like a corset. Weak core muscles mean that your spine will deform when it is exposed to the large forces generated by your arms and/or legs. Strengthen your core by performing planks, side planks, stability ball crunches and back extensions.

Local Muscular Fatigue

One of the byproducts of anaerobic activity is lactic acid. Lactic acid is produced within your muscles during the incomplete breakdown of carbohydrates in an oxygen-free environment. High-repetition dead lifting will produce large amounts of lactic acid in your legs and lower back. Lactic acid causes a severe burning sensation in your muscles which only dissipates on cessation of activity, which allows the lactic acid to dissipate.

Cautions and Considerations

Because dead lifts place a significant load on your lower back and spine, you should not try to lift weights that are too heavy, as this may lead to injury. If you have any history of back pain, seek medical advice before performing this exercise. Make sure you always dead lift with good technique. If you are unsure how to dead lift properly, seek instruction from a qualified personal trainer or gym instructor.

Read more: livestrong.com

5 Reasons Why Deadlifts Are Killing Your Lower Back


The Deadlift is with the Squat the most important exercise you could ever do because it works all your muscles with heavy weights. Unfortunately, Deadlifts have a reputation of being a lower back killer: many guys experience pain when Deadlifting, can't add weight, and never reap all the benefits as a result.


But like with all exercises, if you get pain on Deadlifts it almost always means you're doing something wrong. Here are the 5 most common reasons why the Deadlift could be killing your lower back right now, and what to do about it.

1. You're Pulling Instead of Pushing. Deadlifts are technically a pull exercise, but you should think of it as a push. Here's why: Deadlifting by pulling back - without engaging your posterior chain (hips/glutes) - stresses your lower back more. It's also inefficient because you're using less muscles to lift the weight.

So instead of Deadlifting by extending your legs first and then trying to lockout the weight by pulling it back, focus on extending your hips on the way up.
Start the Deadlift by pushing through your heels
Push your hips forward once the bar reaches knee level
Finish the lift by squeezing your glutes as hard as you can


2. Your Hips Are Too High. You can't use your legs if you start the Deadlift with your hips high (like on Stiff-Leg Deadlifts). One, this is less effective for maximum strength. Two, you'll stress your lower back more because it will have to do all the work. Your hips must be lower in order to Deadlift using your legs muscles.

For a guy with long thighs/short torso like me, the hips will be higher than for someone with short thighs/long torso. So it doesn't make sense to try to copy the form of someone with a different bodytype. Better is to focus on the starting position which will always be the same regardless of the length of your limbs.
Bar above the center of your feet
Shoulder-blades directly over the bar
Bar against your shins (wear long pants)

Read this post for more information.

3. You're Rounding Your Lower Back. Everybody knows that lifting a barbell (or any other object) with your lower back rounded stresses your spine. Unless you want to suffer a hernia, you really need to Deadlift with your back straight.

Note that Deadlifting with a round UPPER-back is safe, and that many advanced lifters do this in order to Deadlift heavier weights. But since most guys won't be able to keep their lower back straight when pulling this way, I recommend you to keep your whole upper-back neutral when Deadlifting. Here's how:
Lift Your Chest - your upper-back can't round if you keep your chest up. Nor can your lower back round if your upper-back stays neutral. So make a big chest at the start of each pull, and keep it so during the lift.
Keep Your Shoulders Back - do NOT squeeze your shoulder-blades together like on the Squat as this would raise the bar and make the lift harder. Just keep your shoulders back & down and your chest up.
Improve Hip Mobility - short hamstrings from excess sitting can pull on your pelvis, and make your lower back round. Start by doing 2x8 of Squat-2-stands as part of your Deadlift and Squat warm-ups.


4. You're Hyperextending Your Lower Back. Exaggerating the lockout by leaning back is as bad for your spine as Deadlifting with a round lower back. Your lower spine doesn't like extreme arching nor rounding, especially not when loaded. Repeatedly hyperextending your back at the top can cause hernias.

Keep in mind that powerlifters will sometimes do this to show the judges that they've locked the weight. But this isn't something recreational lifters should do when training. Just lockout the weight by extending your knees, pushing your hips forward and squeezing your glutes - done. No need to lean back on top.


5. The Bar Is Away From Your Body. What's the easiest way to shovel snow? With the blade close to your body? Or with the blade away from you? Obviously keeping the blade close to you is way easier because it gives you much better leverages. Well this same principle applies to Deadlifts: the closer the bar to you, the better the leverage, and thus the lesser the strain on your lower back.

That's why the bar should remain in contact with your legs from start to finish on the way up of Deadlifts. Start with the bar against your shins, roll it upwards, over your knees and thighs, until you've reached the lockout. Wear long pants to protect your shins and legs so you don't keep the bar from you.

Frankly, if you master proper Deadlift technique:
You will build a stronger back
You will be less prone to injuries because you'll know how to pickup an object correctly from the floor - with a straight lower back
You could eliminate nagging back pain, once and for all

As an example, StrongLifts Member Harrison ("Maslow", 24y, USA) had chronic lower back pain for years due to mild scoliosis. Yet 21 months after he started StrongLifts 5x5 he's almost free of back pain. Most important - nothing ever worked to eliminate his back pain, not even expensive chiropractor visits. You can read his story for yourself on page 69 of the 5x5 report.

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stronglifts.com/deadlifts-lower-back-pain-injury-technique

 El peso muerto es con el Squat el ejercicio más importante que jamás pudo hacer, ya que trabaja todos los músculos con pesos pesados. Desafortunadamente, Deadlifts tienen una reputación de ser un asesino lumbar: Dolor experiencia muchos chicos cuando peso muerto, no puede añadir peso, y nunca cosechar todos los beneficios como resultado.

Le soulevé de terre est à la Squat l'exercice le plus important que vous pourriez jamais faire, car il fonctionne tous vos muscles avec les poids lourds. Malheureusement, Deadlifts ont la réputation d'être un tueur en bas du dos: un grand nombre éprouvent de la douleur gars quand deadlifting, ne peut pas ajouter du poids, et de ne jamais tirer tous les bénéfices en conséquence.

وDeadlift هو القرفصاء مع ممارسة أهم من أي وقت مضى يمكن أن تفعله لأنها تعمل كل ما تبذلونه من العضلات مع الأوزان الثقيلة. للأسف، Deadlifts لها سمعة بأنه القاتل أسفل الظهر: كثير من الرجال عندما تجربة الألم Deadlifting، لا يمكن أن تضيف وزنا، وعدم جني كل الفوائد نتيجة لذلك. 



Sunday, September 2, 2012

What is the deadlift?

The deadlift is a weight training exercise where a loaded barbell is lifted off the ground from a stabilized, bent over position. It is one of the three canonical powerlifting exercises, along with the squat and bench press. Deadlift refers to the lifting of dead (without inertia) weight, such as weights lying on the ground.

It is one of the few standard weight training exercises in which all repetitions begin with dead weight. In most other lifts there is an eccentric (lowering of the weight) phase followed by the concentric (lifting of the weight) phase. During these exercises, a small amount of energy is stored in the stretched muscles and tendons in the eccentric phase. However, the deadlift is solely a concentric movement, beginning at its most difficult point and without stored elastic energy.