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TSizemore said:Leg day for me today.......got stiff leg deadlifts too. Damn those things hurt my back though...Tips?
N.O.V. said:Maybe keep em light man, they are stressful. I usually just lower until I feel a good stretch in my lower back, and then back to the starting position. Do you feel you have a weakness im your lower back?
TSizemore said:Definitely! It knots up on leg day big time. Walking lunges seem to be the catalyst usually.
N.O.V. said:I would say you need more lower back work. Throw immediate regular back raises, gms, reverse hypers, and light stiff legs.. sounds like your hamstrings probably over power your lower back. If there is any imbalance in the posterior chain, it'll show. Being that your hams are directly connected to your lower back, when you train them hard it literally creates tension, or pulls on your lumbar muscles causing a back pump. I've had this issue before, and bringing up size and strength in the lower back helped a lot. I used to get back pumps so bad training hams I wouldn't be able to finish my workout.
TSizemore said:Leg day for me today.......got stiff leg deadlifts too. Damn those things hurt my back though...Tips?
RockShawn said:Ok little hijack here but on RDLs you need to make sure that the first move is your butt going backwards. Start with glutes tight and core straight and tight. Act like your sticking your ass out to moon someone with your legs only slightly bent to take pressure off the back of the knee, and drag the bar down your legs keeping in very close to the body. This keeps tension off the lower back and on the glutes and hams. Lower back will pump some, but perfect form lowers that. Raise up in the same fashion.
My .02 it works for me.
RockShawn said:Ok little hijack here but on RDLs you need to make sure that the first move is your butt going backwards. Start with glutes tight and core straight and tight. Act like your sticking your ass out to moon someone with your legs only slightly bent to take pressure off the back of the knee, and drag the bar down your legs keeping in very close to the body. This keeps tension off the lower back and on the glutes and hams. Lower back will pump some, but perfect form lowers that. Raise up in the same fashion.
My .02 it works for me.
RockShawn said:Ok little hijack here but on RDLs you need to make sure that the first move is your butt going backwards. Start with glutes tight and core straight and tight. Act like your sticking your ass out to moon someone with your legs only slightly bent to take pressure off the back of the knee, and drag the bar down your legs keeping in very close to the body. This keeps tension off the lower back and on the glutes and hams. Lower back will pump some, but perfect form lowers that. Raise up in the same fashion.
My .02 it works for me.
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