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The element is universally used in weightlifting training for strength and mass. The effectiveness and safety of the exercise depends on the correct execution. Errors in technology can lead to pain.
Most beginner athletes who practice on their own are wrong perform deadlift. Therefore, they more often than others complain of pain in the lower back and muscles of the back.
If you are a beginner and you do not have the opportunity to seek help from a trainer, we recommend that you focus on the following common mistakes:
As a result, the technique suffers. Deadlift is carried out mainly due to the work of the legs, and only in the upper phase the back is “connected”. Beginners, having weak thigh muscles, very often perform an exercise with a jerk with their backs, which not only causes pain after training, but can also cause serious injury.
At first, the different position of the palms on the bar does not affect the results. But when the athlete reaches large weights, the back muscles will begin to experience asymmetric loads, which can lead to their uneven development and the appearance of pain.
We recommend starting each lesson for back muscles with the pull of an empty neck. Perform 2 sets of 15 reps with maximum technique control. So you help the brain to form the stable neural connections necessary for the correct performance of the deadlift with weight.
First of all, you need to understand how your back hurts. If you experience a sharp pain spreading along the back, not passing over time, but rather intensifying, then you must immediately stop the training and seek medical help.
This type of pain usually indicates an injury. Self-treatment and continued classes are prohibited.
If the pain is "dull" in nature, it does not appear immediately and slightly intensifies when doing bends or just walking, then you most likely overstrained the unprepared muscles backs.
In this case, warming and analgesic ointments and a state of rest for 3-4 days will help.
If after several days the pain has not subsided, consult a doctor. The specialist will prescribe physiotherapy.
We offer useful recommendations that will help you “polish” the technique and avoid pain:
In this case, we recommend using hyperextension. Follow 2 approaches without weight at a slow pace. Then add weight to your shoulders and take another approach.
A clear plan with a gradual increase in working weights reduces the risk of injury.
Strengthen your back with hyperextensions, torsion bar dumbbells and torsion bars in the block simulator.
The functioning of the whole organism largely depends on the health of the spine. Therefore, do not neglect the safety rules and equipment in the pursuit of large weights.
Start small, master basic movements and gradually move forward.
It is better to progress slowly than to “fall out” of the training process as a result of an injury for a long time.
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FitNavigator.ru / edition
The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team.