Deadlifts

[daryldolittle]

Whats everyones thoughts on stiff legged deadlifts, i tryed them for about 2 weeks but i expericend quite a bit of lower back pain the next day. So I give them up, what everyone elses thoughts on the stiff legged deadlifts, great exercise or back killer?

[Rich67]

I used to do them, but I don't care for them. They mainly work the lower back and hamstrings, but I have found better "less back stress " exercises that do the same job. The main thing about stiff legged deads, is you back must be kept COMPLETELY STRAIGHT. Any bend in your back or arching will cause back issues. Your head must be up and looking slightly above straight ahead. I'd suggest doing the following exercises for those areas:

 

1) Lower lying back extensions

 

2) Hyperextensions on Roman Chair

 

3) Squats

 

4) Lying leg curls

 

There are some others, if people have suggestions. I personally avoid the deadlifts like the plague after receiving some lower back pains. I didn't follow good form; that's why I got messed up. Rarely have any problems now, though.

[daryldolittle]

Thanks Rich67, although the wired thing is my form was pretty good, the weight was light enough, and i aonly did 2 sets of 5, i think maybe my abs or lower back where not strong enought for the exercie.

[VinnieDaChin]

a doctor once told me (the kind who specializes in the spine, i forget the name) that if you bend over to pick up anything heavier than a sheet of paper, youve hurt your lower back. now, obviously, hes not saying if you pick up a pencile with that paper that youll ever have problems with it, but i think his point was pretty clear. do hyper extensions if you want to target your lower back, dont mess them up with dead lifts. the spine at its base is simple not designed for it, and though many people do them and never have problems, many do.

[daryldolittle]

VinnieDaChin, the thing is Normal back extension machines are totally inadequate for erector )lower back) development because your back is merely stabillizing youur torso while the glutes and hammies rease your body. To make the erectors the prime movers, simply eliminate your hip extensors by bending at the hips . Then, with a weight across your chest your, flex your spine and then extend (or slightly hyperextend) your spine against trhe resistance.

 

The thing deadlifts same such a great exercice (if u can do them with no problems) as you think about it u practically dealfit everyday picking up variuos things of the ground, it like a natural movement, its anoying thou some people can do them and otheres cant. I is going to strenthen my core more and then see, thanks for the replys guys)

[SevenStar]

do hyper extensions if you want to target your lower back, dont mess them up with dead lifts. the spine at its base is simple not designed for it, and though many people do them and never have problems, many do.

 

ANY exercise done improperly can cause injury. For overall back strength, you won't find a better exercise than deads, however, I don't do the stiff legged variation. No particular reason, just personal preference.

[daryldolittle]

Thanks for the input guys, i think i mit try normal deadlift just to see.