I know there are several articles and posts on deadlift form, and trust me, I’ve read most if not all of them. The one thing I can’t seem to find is, should my lower back be sore from deadlifts?
It may not be absolutely perfect, but I attempt to follow each of these steps while deadlifting:
- Big chest
- Neutral spine
- Curling toes to cause heel push
- Attempt to push the floor away to correctly use heels
- Drive hips forward instead of pulling with my back
- Keep neck in line, instead of looking up
Yet when I’m done, my lower back is usually toasted.
I know that it is a back/glute/hamstring exercise, but shouldn’t I walk out of the gym with my hams and gluts on fire, instead of a sore lower back?
Does this mean I’m trying to lift a weight that is too heavy? The force that my back is having to exert to keep the weight from bending it is too great?
In a slightly related topic, how sore is normal when leaving the gym? When lifting, I attempt to do the heaviest weight I can with proper form, and based on the program I am on, I attempt to use a weight to struggle to get the last rep of my last set.
It seems however, that after I leave, it’s almost like I wasn’t there. If I flex the muscle I worked out, I feel a slight bit, but just sitting here typing, without flexing, I couldn’t tell you if I did legs or upper body today.
I’m on WSFSB 1 right now, about to switch to the 4-day version 3 at the beginning of April. I’m also thinking about starting a log on here just to keep track of diet and exercises, and possibly to have some comments along the way.