Ok so i just started doing the HCT-12 program and in there for the hip dominant exercise is the deadlift along with rack pull and romanian deadlift. I've never really done the deadlift before but i do know the right technique. Today i was doing it and it totally killed my lower back. And i also dont feel it in my legs its all in my back. i was wondering if i could do hack squats as an alternAtive?
Please Help, thank you
No, learn to deadlift.
6'2 - 105kg (231lb) - 14%bf
B: 137.5kg (303lb)
S: 175kg (386lb)
D: 227.5kg (502lb)
When you first start to do the deadlift you're bound to feel some lower back soreness, especially if you start out too heavy. You may have ramped up the weight too quickly because you thought it was odd that you weren't feeling much of a workout in your legs. Try to lower the weight significantly and work up very slowly from there. If your back can't even handle a significant decrease in weight then just don't deadlift for a week or however long it takes for the pain to fade away. You could do other lower back exercises in the meantime, but if it bothers your back too much then rest is the key.
I made a similar mistake when I started to deadlift. I had to lay off the deadlifts for a week for the sharp pain in my lower back to fade. It's annoying but decreasing the weight and working up slowly is going to really help you in the long run.
Edit: I'm not sure about too many alternate exercises for the deadlift. Maybe good mornings or hyperextensions? Those hit the lower back pretty well and deal with less weight. I'm sure the other members will have more suggestions.
Last edited by colinS3; 03-30-2011 at 07:29 PM.
I agree with the others - keep deadlifting.
It WILL hit your back hard, that's its job. If it stays to sore to deadlift again a few sessions later, don't deadlift that session. Do something else.
Then go back to them when your back feels less sore. It gets better with time.
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