drtbear1967
Musclechemistry Board Certified Member
Don’t quit doing an exercise just because it hurts.
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Let me say this again. If you’re doing an exercise and it begins to hurt, and it has not hurt in the past, then your body is trying to make you aware of something. The pain you feel is your body’s way of saying, “Pay attention to me! Something is different than before!”
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So before you decide to stop deadlifting, do these three things first!
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Analyze your form. 9.99999/10 you’re moving in a way that is different from how you normally do it. It could be inadequate warmup, not paying attention to your setup, or just not mentally being in a state of mind that you need to be in in order to sequence the movement together.
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If you can’t find anything wrong with how you’re moving, dial back the intensity. Decrease the weight or decrease the volume or change your rep schemes, ect. If your pain comes at a certain weight (intensity), go back to the paragraph above. If your pain comes halfway through your total amount of sets, you haven’t adapted in a way that can handle that much overall work; decrease the total amount of sets (volume).
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If you have pain throughout the entire range of motion no matter what, deadlift off of an elevated surface. If you find a height or range of motion that is pain free; stick to that range of motion while you go back to the first paragraph and look at what is going on during that range of motion that causes you pain.
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(not shown because it doesn’t normally go this far) If you do all of those things and you still have pain, swap out the barbell for a kettlebell or two dumbbells. If this takes your pain away, go back to paragraph one because you may have missed something.
.
Quitting a movement because it hurts hardly ever fixes the reason it started hurting in the first place. Let pain be your guide.
.
Let me say this again. If you’re doing an exercise and it begins to hurt, and it has not hurt in the past, then your body is trying to make you aware of something. The pain you feel is your body’s way of saying, “Pay attention to me! Something is different than before!”
.
So before you decide to stop deadlifting, do these three things first!
.
Analyze your form. 9.99999/10 you’re moving in a way that is different from how you normally do it. It could be inadequate warmup, not paying attention to your setup, or just not mentally being in a state of mind that you need to be in in order to sequence the movement together.
.
If you can’t find anything wrong with how you’re moving, dial back the intensity. Decrease the weight or decrease the volume or change your rep schemes, ect. If your pain comes at a certain weight (intensity), go back to the paragraph above. If your pain comes halfway through your total amount of sets, you haven’t adapted in a way that can handle that much overall work; decrease the total amount of sets (volume).
.
If you have pain throughout the entire range of motion no matter what, deadlift off of an elevated surface. If you find a height or range of motion that is pain free; stick to that range of motion while you go back to the first paragraph and look at what is going on during that range of motion that causes you pain.
.
(not shown because it doesn’t normally go this far) If you do all of those things and you still have pain, swap out the barbell for a kettlebell or two dumbbells. If this takes your pain away, go back to paragraph one because you may have missed something.
.
Quitting a movement because it hurts hardly ever fixes the reason it started hurting in the first place. Let pain be your guide.
