Weird deadlifts

[verdict]

I sprained my lower back by dropping the bar squatting last October, and ever since I've recovered from the sprain I've been slowly trying to build up my lower back strength.

I'm not progressing as fast as I should because I don't trust my body with the weight.

If I am doing stiff legged deadlifts, do I have to place the bar back on the ground after every lift? I stop right before I hit the ground and go straight back up as I can feel my lower back muscles being worked that way. If the fatigue is getting to me on my last few sets I will bend my knees a little so the weight shifts to my hamstrings and some of the load is taken off my lower back, thus my spine angle is still straight.

Is this acceptable as a deadlift or have I turned it into something else due to my variation?

[commanderkeen]

Technically a deadlift is only a deadlift if the weight is placed on the ground in between sets. Partials are fine, I would personally keep my legs straight and go as far as I can (I'm not flexible at all so probably stop at the knees). As with any type of weight training, do whatever feels good for you (and that's especially true for an injured back).

[paco664]

deadlifts would be completely out of my workout and replaced by stretching until the back is back at 100%.... mho

[verdict]

What stretches should I be doing for my lower back?

There are some stretching machines at the gym but I feel like I could do better.

I stopped going to the gym for a little over a month after I went to the doctors, my back has recovered a lot but I could stretch more.

[commanderkeen]

What stretches should I be doing for my lower back?

There are some stretching machines at the gym but I feel like I could do better.

I stopped going to the gym for a little over a month after I went to the doctors, my back has recovered a lot but I could stretch more.

To alleviate stress from the back you should be stretching your hamstrings and hips. Weightlifting can be therapeutic but you need to be doing movements that affect the lower back with extremely light weight and no where near failure.

[paco664]

What stretches should I be doing for my lower back?

There are some stretching machines at the gym but I feel like I could do better.

I stopped going to the gym for a little over a month after I went to the doctors, my back has recovered a lot but I could stretch more.

I felt the same way about the stretching "chair"... But it works...

There is always yoga... Which will work great...

[Ikaponthus]

As part of my "warm up" before I do cleans, etc., I stretch my back by using a foam roller and lying on it in the arch of my back. The move it up and down the back, stretching at various points. You get some great cracks and pops.

I've also got two tennis balls taped together that I do a similar thing with. Place them on the ground, lie on them, and roll them up and down your back, with one ball on each side of your spine. That can be really painful, but it does wonders in loosening up your back before a workout.

[blary54]

Straight legged dead-lift is fine. Work with lighter weights and higher reps if your form is suffering. Change it up so your body doesn't adapt. You can also try normal deadlift with a light weight and high reps. I mix it up with using the hex bar and doing sumo deadlifts too.


Also a good lower back exercise is Back extensions.


(voice on video is weird but it shows you the exercise) You do this and your lower back will be so pumped when you are done. Its one of my favorite lower back exercises.

[noahpictures]

Another vote for Yoga. It helped me.

[verdict]

As part of my "warm up" before I do cleans, etc., I stretch my back by using a foam roller and lying on it in the arch of my back. The move it up and down the back, stretching at various points. You get some great cracks and pops.

I've also got two tennis balls taped together that I do a similar thing with. Place them on the ground, lie on them, and roll them up and down your back, with one ball on each side of your spine. That can be really painful, but it does wonders in loosening up your back before a workout.

So you just put the roller on your lower back and just...roll your body? The tennis ball method sounds kind of painful yet I can do it at home without buying anything.

Straight legged dead-lift is fine. Work with lighter weights and higher reps if your form is suffering. Change it up so your body doesn't adapt. You can also try normal deadlift with a light weight and high reps. I mix it up with using the hex bar and doing sumo deadlifts too.


Also a good lower back exercise is Back extensions.


(voice on video is weird but it shows you the exercise) You do this and your lower back will be so pumped when you are done. Its one of my favorite lower back exercises.

Would you really recommend back extensions in place of deadlifts? I can do deadlifts, albeit not heavy ones.
0
If so, should I do them more often than deadlifts? (I do deadlifts about once a week on back day)

[Dennis]

I love deadlifts. Just to mention, there is an extensive description of them in Starting Strength. Might be worth a look to make sure techniques are good.

[thebikingengineer]

It sounds like you're doing romanian deadlifts. As long as you keep your posterior chain fully engaged you should be ok. If you're not competing there isn't any reason to get all the way to the ground if you have ROM issues, your modification would likely prevent an injury by maintaining form throughout the lift. You could try putting mats or plates under the barbell where you normally stop, that way you'd have a positive indication that you were pulling from the same position every time.

Also, foam rollers are the BOMB! Check out www.mobilitywod.com for a lot of information about the best ways to use the foam roller (and other SMR goodness).

[blary54]

So you just put the roller on your lower back and just...roll your body? The tennis ball method sounds kind of painful yet I can do it at home without buying anything.



Would you really recommend back extensions in place of deadlifts? I can do deadlifts, albeit not heavy ones.
0
If so, should I do them more often than deadlifts? (I do deadlifts about once a week on back day)

I wouldn't recommend back extensions as a replacement to deadlifts...just another exercise to add to your workout to work your lower back. You can really isolate the lower back with back extensions. Deadlift is more of a full body workout.

[spoonman]

A couple of years ago I herniated two discs in my lower back while lifting some dumbells off a rack. After putting up with excruciating sciatic pain for months and months thinking it would get better on its own I went to a physio who suggested that my core was very weak and that I should do Pilates. 'Isn't that for girls?' I said. The smirk on my physio's face told the story - Pilates kicked my a**, and strengthened my core immensely. That combined with daily stretching of my calves, hammies and hip flexors fixed my back in a matter weeks.

The previous suggestions regarding the foam roller and tennis balls are also excellent - I have also used one tennis ball to release the point where your hamstring ties into your glute.

Some exercises you can do until your back is 100% are single leg bodyweight deadlifts, inverted rows and spiderman push ups.

[DogHair]

For me high reps/low weight worked. I strained my back pulling a big DL cold and suffered for months. Doing 135lb DLs is humbling. Good mornings, back extensions, DLs and stretching got me through. Ice after workouts if possible.