8 Dumbest Deadlift Mistakes Sabotaging Your GAINS! | STOP DOING THESE!
Вставка
- Опубліковано 16 лип 2024
- RELATED VIDEOS:
7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your BACK GROWTH! | STOP DOING THESE!
• 7 Dumbest Barbell Bent...
Sumo Deadlift VS Conventional Deadlift | WHICH BUILDS MORE POWER & STRENGTH?
• Sumo Deadlift VS Conv...
Beginner & Advanced Spotting Techniques - Bench, Squat, Overhead Press, Dips & Pull-Ups
• Beginner & Advanced Sp...
READ FULL ARTICLE WITH PHOTOS
muscularstrength.com/article/...
The deadlift is my favorite strength building exercise and what I like best about it is that there is no cheating. You either lift the weight, or you don’t. But with that being said, there is A LOT of room for error and often times a new personal record can also result in a serious injury.
But as long as you avoid these 8 Dumbest Deadlift Mistakes you will continue to be injury free and make all kinds of gains!
MISTAKE #1 - The Deadlift Is Not A Back Exercise!
To master the deadlift you first need to be able to properly visualize the movement. Most people see it as only a “PULL” movement which is why they usually end up trying to lift the weight with their back instead of pushing through their legs and hips. In fact, it is a combination of pulling with your upper body and pushing off the floor with your lower body that will not only keep your form in check, but help you lift A LOT more weight.
I bet by now you are wondering why then most people deadlift on back day. Well the answer is really simple, if training legs you would perform heavy squats, on chest day you would work on your max bench and on shoulder day you would train your max push-press which leaves deadlifts for back day. Now you DO activate your back during the movement in order to stabilize your spine, but the majority of the load should be lifted off the ground with your legs and if you are not feeling your glutes, quads, hamstrings and calves activating than you might need to work on your form.
MISTAKE #2 - Using The Wrong Foot Stance When Lifting Conventional Or Sumo
As you get better and better at deadlifts it is true that your foot stance might change, but there are some basic rules to how you stand that you should always follow whether lifting conventional or sumo.
Conventional Deadlift: This form requires a closer stance. Think that you want to be able to put as much energy as possible into performing the lift and you want to also create the shortest distance for the barbell to travel. The only way you can do this is to have your arms directly under your shoulders.
If you stand with your feet too wide this will result in you having to grab the barbell with a much wider grip. Not only will this increase the distance the barbell has to travel, but you are now going to have to activate more muscles in your upper body to stabilize your arms and shoulders.
You should think of your arms as hooks, they don’t do anything besides hold the barbell. So if you are feeling excessive strain when lifting the barbell you are probably grabbing too wide and need to bring your feet a bit closer together.
Sumo Deadlift: This form of the deadlift is the exact opposite and requires a very wide stance and this will allow you to very easily have your arms directly under your shoulders creating the shortest distance possible for the barbell to travel.
However, if you stand too close during this movement you will place EXCESSIVE PRESSURE in your knees.
The purpose of Sumo is to create the shortest barbell path and place less stress on your lower back. However, you will be using much more hamstrings and glutes to perform the movement.
MISTAKE #3 - Taking Too Long To Set-Up Your Lift
This is probably the most unnoticed and least corrected mistake people make when deadlifting. I see it all the time in the gym. People are SO WORRIED about their grip that they will spend way too much time in the bent over position either setting up their wrist straps, or their grip in general, on the barbell. Believe it or not, you’re LOSING EXPLOSIVE POWER in your legs and hips while you’re in the down position trying to set your grip.
CONTINUE READING HERE
muscularstrength.com/article/...
Program Selector - Get The Right Program For You! - muscularstrength.com/Program-...
----------------------------------------
Subscribe To My Channel - / scotthermanfitness
----------------------------------------
1 on 1 Online Coaching - muscularstrength.com/consultat...
----------------------------------------
DOWNLOAD MY APP! - iPhone & Android!
muscularstrength.com/phoneapp
----------------------------------------
MORE TIPS! - / scotthermanfitness - Навчання та стиль
Great video scott, thanks
I made notes for my own benefit sharing them here, hope you don't mind:
Deadlift mistakes
1. You think the deadlift is a BACK exercise… IT ISNT
Really, it’s a leg exercise
You should flex the back to help with stability, but use legs and hips for the lifting force
2. Foot stance: make sure feet are not too far apart
Within shoulder width
Closer feet is easier, because then the upper body is in a higher start position
3. Taking too long on the setup, loses explosive power and elastic energy for lifting
Get down, grab the weight, and pull it right up
You can do a couple of practice grips without lifting to check the setup
4. Not flexing your back or locking out your elbows
Make sure elbows are fully locked out (this is more important if using switch grip)
Think of your arms as just meat hooks
5. Make sure it is one fluid movement, not two
Avoid lifting up the hips first, then torso
Make sure to just lift up in one movement using legs and hips
If that is a problem, deficit deadlifts can be used to practice, with lighter weight
6. Lower the weight properly
Don’t use the lower back to lower it
Don’t lower it super slow to make it quiet, it’s putting load on lower back, that’s a long time to possibly injure the back
Don’t drop too quick so it bounces to screw up the form
You want to do a controlled drop so it stays in the right position
7. Don’t bounce the weight
This mainly comes from cross fit - people bounce a lot and avoid the lowest 3-4 inches
This is pointless, and means you’re not training for lifting from the ground, so it’s not effective or consistent.
8. Wear the right shoes
Not running shoes - they are too unstable, and higher
Use shoes with thin soles - lower and more stable
Or even, barefoot
Thanks!
awesome dude! nice recap! useful!
I don't understand the back one. There is countless sources out there, that show dead lift works the back, especially the lower.
Swifty you can pull with your back until you are injured or hospitalised
I'm not pulling with my back, but I can still feel it slightly in my back
Swifty cut down on the weight just a little ( like 10 kilos =20 pounds) and see if you still feel it with your back. A little is OK but it's a leg movement. You know, feeling like in a Squat or a Pendley row?there's a difference
Man, you and Athlean-X are the gods of fitness!
Absolutely agree
not athlean x lol
+Ethan what's your argument lol
+Ethan ?
I definitely agree!
Baahhhbell
Mario-2700 ahaha i love scott but yeah yoire right bahhhhbell
haha his accent is hilarious but he does give really great tips though
i literally fell off from my chair since i was thinking the same ahah
Don't get me fahkin' stahted on my friend Rahja who blew out his lumbah wit da baaahbell on Satahday!
I was about to say it xD
Thumbs up if today is your DEADLIFT DAY!!! DOWNLOAD THE APP! play.google.com/store/apps/details?id=app.android.muscularstrength
7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your BACK GROWTH! | STOP DOING THESE!
ua-cam.com/video/WkmlAp776Bk/v-deo.html
Sumo Deadlift VS Conventional Deadlift | WHICH BUILDS MORE POWER & STRENGTH?
ua-cam.com/video/R8Svfg654oA/v-deo.html
Beginner & Advanced Spotting Techniques - Bench, Squat, Overhead Press, Dips & Pull-Ups
ua-cam.com/video/90dLXydiPtc/v-deo.html
Deadlift Day here. Good job calling out the crossshitters. possibly as a follow up video you could consider DB Deadlift alternatives...etc... Cheers
Sweet. Thanks for video. Im going to try and do a maxlift on dead in two days so the timing was spot on mate.
Can you do a video on proper farmer dumbbell squats if you already haven't?
Peter Hofmann The dead, like squats is a compound movement, but the primary antagonists is the posterior chain, hams, glutes and lumbar. I totally disagree with touch and goes as well as bouncing off the deck. Those are not deadlifts and they defeat the purpose. The deadlift is lift from the floor, dead stop, then return and reset, no bounce. Also the DL is a strength movement, its not for endurance. The crosshiters haven't figured that out yet.
+Peter Hofmann doesn't matter crossfitters overpay and then pat themselves on the back with their dumb competitions and exercises most of which are dangerous for people around you and yourself
i go to planet fitness im not allowed to drop it it fucking sucks
dump that place.
I AM BETTER THAN U respect the weights it's an inanimate object control them
justin scott do that with deadlifts and ur gonna push out one of ur discs in ur lower back
I AM BETTER THAN U ur going to heavy in that case, u shouldn't be lifting that weight if you have to drop the weight like an a bomb
I dont. i just drop it when it goes back down to my knees the problem is that ur not allowed to deadlift in pf and if u try to u will set off the alarm every time i was joining another gym but its closed down so im stuck
Perfect! I was doing deadlifts today and boy oh boy was I doing some mistakes you've mentioned. Thanks to your video I have more confidence and knowledge to kill it next time :) !!
Just do squats that’s all girls need anyways, right Ms. Toca
@@44bulldogbuddy /r woooooosh
@@44bulldogbuddy Not this one boy.😁
One of your best videos yet! My brother is starting deadlifts, this was the perfect video for him -accessible, concise and no filler! So happy you and your channel continue to push out great videos and content. Cheers
It's so funny hearing the Boston accent come out when he says certain things. One minute it sounds like he doesn't have the slightest accent until he says something with an A lmao
Great video! It's a miracle that I haven't injured myself. Will do them correctly now. Thx!
sometimes you re just lucky! No more mistakes! :D
Dude i will pause the video so you take a breath ^^
Haha haha 😂 😂
lol;........
I loved this guy in “The Departed”
This was the first and a really well done video, ya got me to sub. Definitely a good share. Thanks!
Lets get stahted on this bahbell deadlift. Make sure you don't faht when you lift the bah and don't bend your ahms lol
good vid!
Amazing! I practiced these tips using just the bar, and locking the arms and activating the glutes caused no pain and the tension was felt mostly in my glutes and a little in my thighs.
My main goal is to build stronger glutes and give them lift, and I've heard DL are best for this purpose. At age 47, and having lost 65lbs, glutes are my only problem area, yet fear kept me from attempting DL-until now.
crossfit is a one way road to snapcity
crossfit with improper form is the way to snapcity...
crosshit IS improper form...
Sorenkhanizio lmao
snapcity and zerrrrrrrrrrrrrrrrrrrrrrrrroooooooooooooooooooooo reps
What ever it takes
Scott, I've been following you for many years and I never fail to learn something useful from you. Thanks for the videos and the effort you put into them.
U know what ur talking about...it's refreshing
Aye this was so helpful!
I had no idea I was doing so many things wrong! Thanks for this! I love doing dead lifts....now I can do them much better!!
awesome! no more mistakes!
I thought I have always been doing my deadlines just fine, but your video helped me realize I could be doing better. Thanks, you've been helping me for years
Very well explained, keep up the great work!
thanx Matt! means a lot!
i watched this video just a day before testing my max deadlift. before i watched this, i went from 285(june) to 295(july), so only a 10lbs increase... after watching this video and learned how to fix my form, i jumped to 315lbs!(august). I only weigh 122lbs, lol. I was so excited i finally broke 300lbs between bench press/squat/deadlift. anyway... thank you for everything you do for all of us in training! watching your videos is all i do when i have free time. you got a new fan here 😂
It's very rare nowadays that I find a deadlift video with anything new and interesting to me, they all repeat the very same basic points.
Great video this one, gave me a couple of new things to think about..
Thx for this vid. Really helped me with some of my tricky problems (and lumbar pain!)
Scott! Another great video as always! I'm hoping you do a video on losing and gaining muscle simultaneously eventually. Or debunking this! You're my go-to guy on EVERYTHING as it is! Fitness is your calling! GOOD VIDEO!!
actually its coming very soon!
The best! Thanks for taking time out of your busy day. My inspiration!
Infinite Elgintensity would approve of the diss on cross fit. 😂 great video as always Scott. I'm gonna start doing deficit deadlifts for a while. I'm assuming you're planning on doing this for overhead press as well? That would personally be really helpful to me.
I agree haha and awesome... you are going to LOVE the deficits! and yes OHP will be next!
Bahhrbell! Love your accent and everything you do, brother! I'm just starting to deadlift again and want to get it right; this was a big help! You're approachable, kind and a good, positive, upbeat teacher---right up their with my other faves, Buff Dudes. Keep it coming and thanks!
Great job Scott! I've seen those mistakes in my gym. thanks for teaching us to do it in the right way 👍💪
Can't wait for the IOS version definitely gonna download it! Very informative vid as expected Scott!
coming really soon!!
The day I realized deadlift is not for back when I feel sore on my quads every after set without any back pain..
exactly!!!!
It's a posterior chain movement so you should be sore in your ass not your quads.
Tommy Dashed And the hams as well. To be sore in your quads means you’re squatting too low! Gotta lock the hams before the lift for proper form. Hinge, dont push!
i feel it in my hammies and glutes a lot, but i also feel it a lot in my low back. probs cuz i dont use a belt
Very good video Scott! It was very good for me to watch this since I have just started deadlifting a couple weeks ago
Great video,great tips - thanks Scott!
Most important thing i learned today is to locking my AAHMS when i pulling the BAHH after that i must eat enough CABS . Yust fooling, great video s . Thanks
Hahahaha. Good one
traditional exercise but people are still doing it wrong. thanks bro for showing the way.. this channel emanates perfection.
thanx man means a lot! I try my best!
These technique videos are great! Thanks so much for these Scott!
great video Scott! Definitely needed to tweak a few things for my dead lift. Thanks for the video!
What is a bahbell?
I like most kinds of humor but making fun of someone's speech difficulty is not one of them.
He ain't doing it on purpose.
djee02 its what they call a Barbell in Boston 😅
a bahbell is your diploma which you got in porography
A bahbell is a bahbell ya fckn hawd on!!
BAAAAAAAAAAAAAHHHHHHHHHHHHHHHHHHHHHHHHHHHBELLLLLLLLLL
Thanks for the video man. I see some wild crap at my local L.A. Fitness. I usually deadlift barefoot but, looking into new flat shoes.
Great video. Really helpful. Thanks!
Such a great demo Scott that I rewatch it once and a while.
Actually, Jeff Cavaliere explains the deadlift by splitting it into two movements. He says to make it a leg movment until the bar passes your knees and after that think of it as a hip movement. I came to find picturing the exercise like that very intuitive and don't feel like that's a wrong form. It's actually the first deadlift execution that felt right to me.
Yeah Scott is saying not to lift your butt up first, which Jeff agreed with
(s)kipping dead lift. Do you guys even deadlift?
Each time I see one of your videos I am super happy to have found your channel. Thank you for bringing constant (no bullshit talk) material! Much appreciated
thanks for your videos. these are awesome and spot on. keep up the good work scott !!
Waiting to use it in iphone.☺️ congrats!
AWESOME!!!! Just going to be a few weeks! We are going to be applying some cool updates to the Android first and then apply everything at once for the iPhone launch as we are working on finishing the iOS version now :-D SO FRIGGIN SWEET!
+ScottHermanFitness And, could you make a video for knee strengthening exercises!? I find alot of massages and stretches, but nothing much about strengthening exercises.
Sure can!! great idea man!
+ScottHermanFitness A million thanks for you!😅✌🏼️
I think this is because the knee is a joint with no muscle of it's own, only connective ligaments and tendons from the quads and other contributors. I too am interested to hear what exercises can be done for knee strengthening :) they must be focused on the ligaments themselves
Ouch. I go slow on my deadlifts. I've been doing it wrong for the past 5 years!!! I honestly thought slowing down is part of gym etiquette as not to make a lot of noise. I always find it weird when people lift super heavy on deadlifts then go "drop" the bar. I know why now.
PS. Is lowering the weight then doing a slow negative also a bad thing? After all i aslo do my deadlifts on back day. lol
Your best video man. I have been focused on the deadlifts the last couple of months. Great video
Thanks for the awesome tips and information 👍👍
its all about the bahhbell guy's
And remember, no looseness in the ahhms!
haha yea
Have you spent some time in Australia, Scott? The aussies know all about ahhms and bahhbells lol.
I did Not realize how treacherous this workout was lmao. I blew out my back three days ago... First time I ever did this lift
Spaatacus Been there lol
Watch Alan Thrall for proper form
thank you so much for doing a video on deadlift :) man i love learning new stuff pls keep up the good work
glad to have helped!
any thoughts on new app? play.google.com/store/apps/details?id=app.android.muscularstrength
Great video Scott!! Congrats on the app!!
thanx man! its been great!!
Dowloading the app rigth now !! :)
Thanks bro!! Should have another update coming today or tomorrow too!!! PUMPED!! IF you want to try all the platinum features for free for your first month use the code FREEFITNESS! Looking forward to seeing you there!!!! :-D
+ScottHermanFitness what's the app name?
APP NAME: MuscularStrength.... here is the direct link: play.google.com/store/apps/details?id=app.android.muscularstrength
+ScottHermanFitness i love you 😂😂😂😂😂
Bruno Jorge It's aahhp
should you feel a stretch in your hamstrings while doing a deadlift ?
Jamrock86 yes
Yup !
Ye, gluts n hammies
I needed this video. Thanks
Awesome tips once again. Thank you so much for the awesome content. I got the App now. Can't wait to check it out 👍
Guys, need advice. What boxers do you wear at the gym? My boxers are quite uncomfortable when i weightlift and do cardio. Any suggestions??
compression shorts. They are great for everything, its all i wear now.
stan theman yeah, about that: you're not supposed to wear anything else underneath, right?
nah, just wear the compression shorts you would with boxers. Personally I like the ones that stop at about mid thigh, maybe a little higher, but they have some that stop just above the knee, its all preference.
stan theman thanks a bunch!
Compression shorts are no good if you have a small lunch box, people will be laughing at you. Everybody was pointing at my crotch when I was doing OHP and it put me off sometimes.
Hey Scott, I was doing flies, and I noticed that on each of my arms are different times, it's like a clicking feeling, like its my bone touching a bone. I'm not sure what it is but yeah, a clicking? Is that normal to happen some times or is it not normal at all? It doesn't always happen. 💪👍
Go to a physiotherapist and get it checked, same thing has happened to me with my shoulders.
+RepeatThis i have the same thing with my right shoulder
chest or back flies?
+albie baggins incase u replief to me, it is when i train my shoulders
where is the clicking exactly?
This video is bloody amazing!! The level of detail and quality of your teaching is second to none. Thank you.
This really helped me! Thank you for your wisdom.
Don't do a wide stance conventional... Brian Shaw...
Don't do a close stance sumo... Ed Coan...
Brian Shaw is also a pro and admits that his stance is not standard. He does it because he is very tall and gets more power from a wide setup for his frame. I guess if you've been regularly deadlifting over 600+ for more than 5 years and you're as tall as him, go ahead and take some liberty. Brian's recommendation is to do what sets you up with the most power. Most people checking out a video like this have nowhere near the experience to know what position is most efficient for their body, hence needing generalized tips.
What does ed coan know about lifting a bawww bell. let's all take advice from a guy who job is to work out and can only lift 405 .... and look at the tittle tried to make it look like he has 2 one hundred pound plates but they are just rubber 45 haha
to paraphrase Alan Thrall, Ed and Brian do things we all don't....
I don't think Derek knows who Ed Coan is. I think he's taking a sarcastic, insulting jab at Scott, mistaking him for Ed Coan. Derek sounds like a very small and uneducated person.
Just in case people are taking this in the wrong way, my comment is only about these recommendations are for the 'average' person or people who are sure about form at all. Which is fine, but some people tend to get caught up in what is the best form for the 'average' person and not the best form them. Individual bone structure, leverages, etc... will play a role.
That is my biggest pet peeve, bouncing the weight, period. Off your chest, the ground, whatever.
yeah me too man! its horrible
Great video!! Learnt alot
Thank you for this video. Ive learned a lot!
Would wrestling shoes be ideal for squats too?
yep.
They help but aren't required, I use converse for mine.
do some ankle mobility exercises before doing barefoot or using flat shoes
Lots of peeps love wrestling shoes for squats. I also do.
yeah they are actually really good
I almost injured my back with bad form on a deadlift, only lifting 100kg for reps. Went back in weight and fixed my form, back on track now! Savety first kids ;)
yeap that ought to do it! Safety first!
Wow man, this really helped a ton! Thnx and keep up the gr8 vids!
Awesome!!!! Thanks a lot!
Why so many comments on his accent?
I think his accent is sweet and I especially appreciate the content. Please don't ever stop!
Ling leng long
How convenient just about to deadlifts in a couple of hours.
lol me too
i just finnished deadlifting and i fucked up badly -_-
im always unlucky with video timings....
Same
BOOM! perfect timing!
+ScottHermanFitness i'm exicted to try your app
I really like your presentation style and your awareness/use of camera movement. Props to the production standards! The info is super helpful too, cheers!
Dude you freaking ROCK! -I have downed ALL my weights and started over doing things RIGHT....by back has been coming straighter, Im lifting smarter and taking FULL advantage of every rep. THANKS SO MUCH FOR ALL THE AWESOME VIDS...I often watch and wanted to drop a comment as they have helped me big time!
Taking off my shoes was the best technique. This big dude in the gym told me about that years ago and it felt much more connected and I could lift more weight basically right away.
i use really thin swimming shoes. almost like barefeet shoes
yea I agree! its so important!
BAAABELL
lol
I lol'd on that too
LOL
MUCH WAY HAAARDA...
Great video! I learned alot.
Really bro this video is awesome ,been neglecting this exercise but now I will do this next time in the gym
damn bruh he got pipelines in his neck
He looks like he's always angry.
9:50 - That's exactly the way my sister likes her men.
Great tips!! Thank you 👍🏽😊
Fantastic video. Cant wait to address my deadlift. Thanks for this scott!
So my lower back gets the most work from deadlifting. Does that mean I'm doing it wrong?
very likely
Yea dude my lower back was sore after every workout until someone pulled me to the side and commented about my form.
My hurt the first few times. Started doing it properly and never felt anything in my back again on the deadlift.
It shouldn't hurt. It does work the back though, especially lower back so you should be able to feel it in your back.
The 9th dumbest mistake is doing the exercise at all if you have a herniated disc in your lower back. If you do it with a "safe" amount of weight you won't make "gains" and if you use a gains inducing amount of weight you will vertically compress your back at the top of the moment which won't feel good at all (that is, if your form is correct, if your form is not correct then you'll make your injury worse or injure an uninjured disc).
deadlift overall is a bad excersice for your lumbar spine. People who deadlifts have high chances of getting a bulge disc or herniated disc in the L5-S1 spot. I don't recommend this excersice, though it can make you grow stronger like no other excersice, the price for this strentgh it's to high in my opinion. I have a disc bulge which doesn't block any of my nerves, so I'm good, but I know if I keep deadlifting even with a perfect form, that bulge will turn into an herniated disc and after that I will be weaker than any guy who doesn't lift weight whatsoever. Also the pain it's terrible, every person who has an herniated disc at 20 years old or so, will have a pretty, pretty bad old age.
BTW I discovered my disc bulge due to a tear in my lumbar muscle (with deadlifts), the disc bulge shows no symptons whatsoever, but it was a good thing I discovered it on time.
+Francisco Arcos doubt you have perfect form
Yeah, ofc you will hurt yourself if you do it with the bad form...
look, I'm not saying don't do deadlifts, but as a professional in the matter (yes, I competed and so) I suggest you to check your discs once every 6 months. Believe me, your old age will thank this.
I definitely agree. Might do a video about this in the future.
Very helpful. Never thought about losing the stretch reflex dicking around before the pull. Can’t wait to try tomorrow
Awesome points Scott, I'm so glad you posted this! There's much for me to improve on for my deadlift, and I'm totally going shoeless next time I try it!
awesome! no more mistakes!
Do a video on kipping pullups and muscleups hahahaha just as stupid as bouncing the weight.
might do that!
but muscle ups look cool man lol.
Crossfit: Not even once.
what's kipping?
Divjyot Singh Khanuja ever see a kipping muscle up? Looks dumb as fuck
The accent is weird, the r's sound like h's... hetahded?? Haha just kidding, at least you've giving advice I'm sitting on UA-cam hating.
as always, great lesson. thanks Scott!
Thanks for the video Scott..
Really helpful :)
i m glad to have helped!
Deadlift is a outstanding excersice to gain strength overall, specially in the core, but it's a very, very bad excersice for your lumbar spine. Almost every guy who usually deadlifts has a disc bulge in the L5-S1 disc, which not always shows the symptoms (I have a disc bulge but it doesn't block the nerve, so I'm ok). The problem is, that disc bulge will become into an herniated disc sooner or later (this only if you continue to make excersices like deadlifts, ass to the grass squats, and military press), and if you get an herniated disc, you will be weaker than the weaker of the non-lifters. I know bb and powerlifters hate to hear this, but I can asure you this excersice it's pretty bad for your lumbar spine in the long term.
There are other ways to gain strenght without taking such a risk, it will not be the same strength you will gain with a deadlift, but believe me, nothing it's better than the idea of you being able to crouch as an old man without pain.
BTW I discovered my disc bulge due to a tear in my lumbar muscle (with deadlifts), the disc bulge shows no symptons whatsoever, but it was a good thing I discovered it on time.
*first edit*: I'm 26 and I'm being lifting since 17 years old. I started doing powerlifting at 23. I trained like 4 days a week, and deadlifted once a week since then. I only have some minor injuries in all this time.
I went this time because I teared my left lumbar muscle due to a heavy lifting; Then they thought I had an herniated disc, and they realized I had only a disc bulge that's inclined to the right, in which side I don't feel any pain. So that disc bulge in the L5-S1 has no symptons and it's discovery was accidental. My left lumbar muscle pain was due to a tear, and I'm going to a sports clinic which speciallity is injuries for powerlifters. The doc's and theparists asked me to perform a deadlift and other excersices like squats, bench press, shoulder press and so on and my form is perfect.
They also told me deadlifts will cause in 100% of the times at least a disc bulge. Some people will die in an old age and they will never have noticed they had a disc bulge. The thing is, you start feeling pain when the bulge is about to tear, or when it's already a herniated disc, and in that momment there is no turn back. Yes, some of the liquid that comes from the disc could be re-absorbed by your body, but you will lose a lot of strentgh in one of your legs most likely. Some herniated discs need only therapy, and others need surgery. Never the less the disc is already degenerated, so it will never be the same, unless you do a surgery on which they replace your damaged disc with an artificial one, but that procedure it's too risky because it's all near your legs nerves.
So my advice: if you do deadlifts or heavy weights in squats and military presses, do a
magnetic resonance every 6 months to see how your discs are. If you have a disc bulge, do the treatment, you'll probably have to lower your weight in the excercises I mentioned or improve posture, but do this to be able to have a nice life as an old man.
*second edit*: I went to a special clinic for powerlifters, on which they view my form and It's perfect... I have perfect form in squats, deadlifts and millitary press. It's not about the form, it's about the fact discs are not made for supporting heavy weight for a big amount of time. They are made for resist heavy short impacts (like jumping and running), but they're not made to resist a lot of weight for, let's say, minutes (the time you take to finish a series of deadlifts).
And as I said: almost the majority of powerlifters and strongmans (not so bodybuilders, since they isolate the muscles and they don't always do heavy compound excercises) that are +20 years old have disc bulges, but on most of the times they show no symptons, till the disc tears and you have an herniated disc.
+Ren YES! That's a good idea. Also I will recommend you a channel of a guy who fucked his back making deadlifts and he teaches good excersices that will liberate the tension on your discs; he also teaches stretches specially for what you want. ua-cam.com/users/RemiSovranFitness
hey man, very interesting. so you would not do deadlifts, overhead press and also no squats at all? or are parallel squats ok? alternatives?
Semper Fidelis I will answer you with a coment made by resop3 , which is the perfect answer to your question:
quote:
"Having an injured L5-S1 intervertebral disc is not a death sentence for working out. While one should give up on the idea of becoming "swole", "jacked", or "massive", there is still great value in being burly because life will throw curveballs at you and a strong body will be able to protect the spine better than a weak body. The key is being very picky about which lifts you do. Deadlifts, Weighted Squats, Overhead Presses, Standing or Sitting Biceps Curl, and Standing or Sitting Shrugs are out (vertical compression in general and weighted flexion for Deadlifts, Weighted Squats, and Overhead Press if the form breaks down). Weighted Torso Rotation is also out (weighted spine rotation). Also, double leg press is out (the force distorts and rotates the hips which can pinch the disc). Some replacement exercises might be: Single Leg Press, Lying Cable Curls, Lying Cable Shrugs, Lying Cable Overhead Press, and Unweighted Squats and Lunges. Doing exercises with weights low enough so that you can do the exercises slowly also helps."
for fuck sake after reading this I'm just so scared of working out ! I had an intuition that these exercises where bad somehow but I thought doing them with a good form would simply compensate the risks. Now it just feels like in the long run it's just a crazy to train like that. It would be nice to be reassured, thx.
Doug Gobi Yeeah buddy, you see: I don't think you should be afraid, but careful... and do a MRI (sorry if I spelled wrong) every each 6 months... check your spine and you will be ok :)
daaamnn this is scary :(
When a 20 min video could have been 10 mins lol
Thx man! This are great tips!!!
Happy to help!
Fantastic correction. Really helpful.
Great pointers.... thanks a lot☺
Great information. Thanks..
So much help. Thank you Scott! Probably saved me here.
Thanks for all these zillion videos they are incredibly useful!
I love your videos man. You're amazing! You've helped a ton of people with your videos.
Love your tips bro!
very nice explaination! thank you for sharing this!
just starting to lift.. Great video.. and tomorrow is backday.. more power and keep the vids comming!!
awesome! let me know if you have any question since you are just starting out!
Oh and I think my new app will help you out as well! play.google.com/store/apps/details?id=app.android.muscularstrength