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  1. #1
    Registered User dhaller99's Avatar
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    Too weak to maintain deadlift form: suggestions for getting there?

    Hello All,

    Newish to compound lifts (started a program 2 months ago), and rotating through squats, standing press, bench press, barbell rows, and deadlifts. The basic compound lifts (call it "inspired by Stronglifts").

    I lift 3 days per week, kind of M/W/F or sometimes M/W/Sat, and mix in cycling, hiking, or just sports on off-days.

    About three weeks into the program, I rounded my back on the descent in a deadlift, and hurt my back. I took 3 weeks off to recover, and then about 5 weeks later, did it again (though not as badly).

    I *know* deadlifts are my nemesis, so I read Rippetoe, really studied form, practiced deadlift form with lighter weight (95lbs), and then it STILL got me (185lb deadlift)! Pretty bummed, as I sit here realizing I'm going to miss 2-3 week again!

    So I admit it: I'm too weak/inflexible/whatever to safely deadlift weight. I need to *get* to the point where I can safely and productively deadlift.

    Looking for suggestions for a good posterior chain program to get me to the point where I can actually reintroduce deadlifts.

    Thanks!
    dh99
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  2. #2
    Kiwi Battler BenMcLeodNZ's Avatar
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    Don't be put off, it's very easy to do. Don't train too heavy, maybe go down to 150lb, 185 is a reasonable weight for 2 months, so don't feel bad about people who have been lifting and juicing for a decade having big dead lifts.
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  3. #3
    Registered User air2fakie's Avatar
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    Since it's your nemesis, start back at the 95 lbs that you were able to practice good form with and literally go up 5 lbs a week. It'll take you a while to get up to 185 lbs again, but by then form shouldn't be an issue and you won't be repeatedly re-injuring your back and be out for weeks at a time.

    In the long run the extra time won't matter much and for now you can add an exercise or rotate two where you can work your back chain a little heavier (e.g., seated cable rows, hamstring curls, etc.).
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  4. #4
    Registered User BromanianDL's Avatar
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    I would check out this alan thrall video, and start with rdl's to work on mobility before doing conventional.

    https://www.youtube.com/watch?v=jEy_czb3RKA
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  5. #5
    Gen X·er keyboardworkout's Avatar
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    Start with RDLs instead.
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