Deadlifts issue

[Engine]

First of all, this new health section of League Unlimited is awesome. I've enjoyed reading through the different threads. The creator of this idea is a genius.

Onto my main issue. In regards to deadlifts, I've always practised them by lifting the barbell off the ground.

The other day, I've had a gym worker (I tran at a Goodlife Gym) approach me about my method. He told me to go to the squat rack to do my deadlift routine. He said that it was for safety reasons.

I moved over to the squat rack to finish my routine. I found that doing it that way thoroughly sucked. It affected the incline of my repetition as I felt that I did not have full range of movement when lifting the weight. It also affects the decline as I don't want to bang the weight onto the squat bar after every repetition. Im not bashing drums here.

On the mat, I never drop the weights down anyway. I ease the bar down. But, after a few reps, your body can give in and you drop it anyway.

Next time, do I have the right to tell the gym guy to buzz off and do my own thing on the mat? No other gym worker there bothers me about doing deadlifts on the mat. What do you feel is a more effective way of doing deadlifts? Mat or rack?

 

[GuardDog]

Hi Engine, by the sounds of what ur saying you used the smith machine which runs on a vertical collumn.If thats the case that "gym worker" has no business giving advice.Keep doing deadlifts as you were before this "instructor" interupted because the smith machine doesn't allow for the natural path a bar takes during a squat or deadlift.Deadlifting in a power or squat rack is perfectly fine.Running shoes shouldn't be worn when squatting or deadlifting as its too spongy,dunlop volleys or anything with a thin hard sole will give better stability.I hope this has been of some assistance

 

[Engine]

Thanks mate. The instructor wanted me to do them on the squat rack. I do feel more comfortable on the mat though. I don't need to wake up the gym by me banging weights on the rack...lol.

 

[Valderon]

First of all, this new health section of League Unlimited is awesome. I've enjoyed reading through the different threads. The creator of this idea is a genius.

I agree!

Onto my main issue. In regards to deadlifts, I've always practised them by lifting the barbell off the ground.

The other day, I've had a gym worker (I train at a Goodlife Gym) approach me about my method. He told me to go to the squat rack to do my deadlift routine. He said that it was for safety reasons.

Are you referring to a Smith Machine? (one whereby the bar is on a vertical track, and thus does not have any lateral movement at all) - or are you referring to an actual Squat Rack / Power Rack, which enable a free range of motion?

Next time, do I have the right to tell the gym guy to buzz off and do my own thing on the mat? No other gym worker there bothers me about doing deadlifts on the mat. What do you feel is a more effective way of doing deadlifts? Mat or rack?

I'd suggest you absolutely have a right to tell that particular staff member to mind their own business. Deadlifts are to be performed as a 'free weight' movement.. so definitely require freedom of movement without interference from something like a Smith Machine, or any machine, restricting your line of motion.

http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html

This link provides a clear explanation / demonstration for you.

 

[aqua_duck]

When I hit the deadlifts I usually stand one of those step platforms that they usually use for the step classes which allows me full range of motion without the bar touching the floor on the way down

 

[macavity]

I have a deadlifts question.

I have 2 prolapsed discs (L1/L2 and L2/L3) and hamstrings like piano wire. My squats are comically shallow as an example of my restricted movement. I cant keep my heels on the ground for any sort of range of movement.

I get discomfort every now and then, but do heaps of stretching and am really careful with what I do. Even being careful, I still get laid out for a few days every 6 months or so.

I am shyt scared of deadlifts and have never even attempted them.

What should I do to exercise those areas that deadlifts would otherwise work?

Obviously a strong lower back is going to help, but it is an area I don't do any targeted exercises on - I do abs every session, but pretty much don't do any lower back, other than incidental stuff.

 

[18to87]

I have a deadlifts question.

I have 2 prolapsed discs (L1/L2 and L2/L3) and hamstrings like piano wire. My squats are comically shallow as an example of my restricted movement. I cant keep my heels on the ground for any sort of range of movement.

I get discomfort every now and then, but do heaps of stretching and am really careful with what I do. Even being careful, I still get laid out for a few days every 6 months or so.

I am shyt scared of deadlifts and have never even attempted them.

What should I do to exercise those areas that deadlifts would otherwise work?

Obviously a strong lower back is going to help, but it is an area I don't do any targeted exercises on - I do abs every session, but pretty much don't do any lower back, other than incidental stuff.

I really do not know if my advice is of any use to you because I have no idea what you should or shouldn't be doing due to your back problem but the best posterior chain movements for me are Romanian Deadlifts (RDL's), Good Morning's and Reverse Hyperextensions.

A PC exercise I have discovered recently that may work for you with your back issue is Hip Thrusts.

http://www.youtube.com/watch?v=jVlQhlKf-5Q&NR=1

 

[Valderon]

Obviously a strong lower back is going to help, but it is an area I don't do any targeted exercises on - I do abs every session, but pretty much don't do any lower back, other than incidental stuff.

I honestly get nervous when discussing exercise availability and technique via an internet forum in relation to spinal injuries or rather, spinal deficiencies.

My main recommendation is to seek advice from an accredited exercise physiologist (www.essa.org.au), as they will be-able to better prescribe particular exercises to gradually build strength in the muscle surrounding your lumbar spine. The government does provide a medicare rebate for an AEP consults.

Initially, they will have you performing basic body-weight exercises aimed to target the deeper muscles of your lower back (such as the multifidus). Then, they will slowly progress you towards isolated and compound movements which activate the superficial musculature (such as the erector spinae group); with both the deep and superficial lower back muscles working together to achieve their purpose.

It's important to ensure your deeper core muscles are able to activate, contract and work as required; otherwise your more superficial / gross mover muscles will be asked to 'take on' extra functions and extra workload. This'll lead to further muscular imbalances, and no doubt increase the likelihood of further soft tissue injury (muscle strain); or in your case, produce a greater risk to your spinal concerns.

You are correct, however, in stating that strengthening your lower back is necessary; and will support your future training endeavours in every way possible - (plus assist in the prevention or reduction of lower back pain later in life).

Let us know how it goes, if you do choose to take a few AEP consults.

 

[macavity]

thanks for that, I will definately get a referral and check them out.

 

[macavity]

Booked in to the doc to get a referral to an exercise physiologist tomorrow.

In addition to the lower back I could use some general advice, my weight loss has plateaued and I can't seem to shift any more (still have about 10 to go to get to goal range) - so I need to mix something up (or, as my step-mum said matter of factly, get lipo!)

It is quite disheartening, I am really active (5xgym and 5x cardio sessions per week) and am pretty strict with my diet.

I will let you know how it goes!

 

[The Gambler]

When I hit the deadlifts I usually stand one of those step platforms that they usually use for the step classes which allows me full range of motion without the bar touching the floor on the way down

This is technically not a 'deadlift'. The weight should always touch the ground after each rep, it is called a 'dead'lift for a reason. It is pure, raw strength movement.

Of course standing on a platform is an alternative, but I would suggest you were doing stiff leg dead lifts?

 

[macavity]

well I went to see the doc, and she will give me a referral - when I come in next time.

First she wants me to get a heap of blood tests (done this morning) and she wants to "manage" my weight loss for me. I can use some help, but in talking to her about it I realised that I know more about training than she does, and I don't know that much.

I really need to find a new doc who actually knows about training... I am not sure they actually exist. Pretty much every doc I have been to in the last 10 years is either an old woman in a dowdy skirt, or a younger, hippie tofu eating type woman.... not to say women dont know about training, but not many hippies are down with the gym.

 

[Valderon]

well I went to see the doc, and she will give me a referral - when I come in next time.

First she wants me to get a heap of blood tests (done this morning) and she wants to "manage" my weight loss for me. I can use some help, but in talking to her about it I realised that I know more about training than she does, and I don't know that much.

I really need to find a new doc who actually knows about training... I am not sure they actually exist. Pretty much every doc I have been to in the last 10 years is either an old woman in a dowdy skirt, or a younger, hippie tofu eating type woman.... not to say women dont know about training, but not many hippies are down with the gym.

The reason why Exercise Physiologists exist, is because they're highly trained in the principles of exercise programming for people with chronic diseases, or, complex health issues (such as musculoskeletal, or cardiovascular problems). General Practitioners (Doctor's) are generally diagnostic and prescriptive in nature (ie: fix problems already occurred); and don't know much in the way of preventative measures or exercise principles / programming at all.

While Doctors can monitor blood tests and therefore cholesterol and what-not; and that isn't a bad idea; I'd definitely make sure you continue to speak with the Exercise Physiologist.

 

[Valderon]

For the record, you don't need a referral to see an Exercise Physiologist.

It's just preferrable, so that they can both manage you together (multidisciplinary).

A referral is only necessary if you want to claim your Medicare Rebate (you get 4 claims for EP's each year) - which, I assume you would!

 

[sportive cupid]

The reason why Exercise Physiologists exist, is because they're highly trained in the principles of exercise programming for people with chronic diseases, or, complex health issues (such as musculoskeletal, or cardiovascular problems). General Practitioners (Doctor's) are generally diagnostic and prescriptive in nature (ie: fix problems already occurred); and don't know much in the way of preventative measures or exercise principles / programming at all.

While Doctors can monitor blood tests and therefore cholesterol and what-not; and that isn't a bad idea; I'd definitely make sure you continue to speak with the Exercise Physiologist.

Actually GP's are far more than diagnostic in nature.They are the pivot of modern medicine's whole-person approach.They are very much involved in prevention as well as cure/management.

It is best practice to involve allied health professionals such as the Exercise physiologist in the the whole person approach, but often unhelpful for the patient to be encourgaed to see the allied health professional as a sort of alternative to the GP and co-coordinator of care.It is the GP who sees everything that is happening and who can best assess the whole person.It is often helpful ,for example,for an overweight person to use the services of a counsellor, exercise physiologist, cardiologist or endocrinologist etc.Just seeing one of them may not provide the answers for a patient.

So I would say(as an allied health professional), see the exercise physiologist your GP has recommended to you (or another one if you don't like that one so much) but make sure you do keep in touch with the GP as well(or another one if not happy with that one)It is your GP who will provide you access to the best all round medical care the end.

If you don't believe me have a look at the RACGP site.

 

[macavity]

I have no doubt that remaining under the care of a GP is a good idea, I just wish I could find one who had a clue about training.

It is just near impossible to find a good GP who can help with that - actually I know of one, but he isn't taking new patients.

 

[sportive cupid]

Thats where the referral to other allied health professionals is useful.
Good luck with your condition though.