R Deadlifts - Pain

nathanlowe · 02-22-2008, 04:14 AM

Now i understand i do have small hamstrings compared to the length of my leg as they are always tight when i stetch them.
Last night i was doing roman deadlifts at 40kg plus 20kg olyimpic bar at 5 x 5. This is the heaviest i have ever done them at.

The first set, my leaning down with the deads the bar and they wasnt touching the floor. By the last set, i could reach the floor with them by maintaining the same form. This shows they have been worked and stretched well.
After finishing this, when i locked my right leg straight, i had a light pain at the back of my left knee and it was clicking when i was doing this.
After about 5 minutes this stopped and everything is fine.

My legs are aching today.

Is this ok and should i go a little heavier next week and see if i get the same thing.

**P-funk** · 02-22-2008, 07:01 AM

why are you letting the weight touch the floor?

If you can complete all sets and reps with good form, then by all means, put more weight on the bar.

nathanlowe · 02-22-2008, 11:15 AM

I was letting it touch the floor as when keeping my legs straight it strains it more.
I thought you had to go down as far as possible ?

Alleyezonme · 02-22-2008, 11:49 AM

i honestly dont know what the difference is between deadlifts and romanian deadlifts but when i deadlift, i dont deadlift in a sequence anymore, i pick up the weight with good form of course, and bring the weight all the way back down to the floor, then within in like a split second regrip and do the next rep, when i first did deadlifts i would continue to hold the bar within my grip through the whole 10 reps but i read somwhere that deadlift reps like that are not very good to do, probably because it increases your chances for injury, and i doubt my form was that good back then

**CowPimp** · 02-22-2008, 02:00 PM

You don't need to touch the floor with a Romanian deadlift. In fact, there are very few people who have the hip mobility and hamstring extensibility to reach the floor on a Romanian deadlift without rounding the lumbar spine. Hell, when dealing with most of my clients I am happy to see them break kneecap level with their bound up, white collar, hips.

Also, yes you want to go as far as possible, however as far as your HIP joint allows you to descend. Don't just go as low as you can without proper discretion as to what joints are changing angle to allow you to get there. You want your spine locked in place. Although some thoracic rounding is acceptable when really pushing yourself, I still would try to avoid it.

Another question: are you keeping your knees totally locked on these? If so, I would allow a slight bend. The main reason being that you reduce the chance of hyperextending at the knee. Another beneift is that gluteal involvement increases if you have a slight bend in the knee.

nathanlowe · 02-22-2008, 04:21 PM

Thanks very much for the info.

I find it strange that it seems good that i have good extension. I usually struggle with things like touching the floor with my legs straight etc.
Combination of tight hams and really long legs.

Ill just do some research on the deadlift technique etc and what works best.
Alleyezonme the deadlift you do, concentrates more on the lower back, whereas mine is more focused on the hamstrings.

02-22-2008, 04:14 AM	#1
nathanlowe Registered User Join Date: Jan 2008 Location: wigan Posts: 69	R Deadlifts - Pain Now i understand i do have small hamstrings compared to the length of my leg as they are always tight when i stetch them. Last night i was doing roman deadlifts at 40kg plus 20kg olyimpic bar at 5 x 5. This is the heaviest i have ever done them at. The first set, my leaning down with the deads the bar and they wasnt touching the floor. By the last set, i could reach the floor with them by maintaining the same form. This shows they have been worked and stretched well. After finishing this, when i locked my right leg straight, i had a light pain at the back of my left knee and it was clicking when i was doing this. After about 5 minutes this stopped and everything is fine. My legs are aching today. Is this ok and should i go a little heavier next week and see if i get the same thing.

02-22-2008, 07:01 AM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	why are you letting the weight touch the floor? If you can complete all sets and reps with good form, then by all means, put more weight on the bar.
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02-22-2008, 02:00 PM	#5
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	You don't need to touch the floor with a Romanian deadlift. In fact, there are very few people who have the hip mobility and hamstring extensibility to reach the floor on a Romanian deadlift without rounding the lumbar spine. Hell, when dealing with most of my clients I am happy to see them break kneecap level with their bound up, white collar, hips. Also, yes you want to go as far as possible, however as far as your HIP joint allows you to descend. Don't just go as low as you can without proper discretion as to what joints are changing angle to allow you to get there. You want your spine locked in place. Although some thoracic rounding is acceptable when really pushing yourself, I still would try to avoid it. Another question: are you keeping your knees totally locked on these? If so, I would allow a slight bend. The main reason being that you reduce the chance of hyperextending at the knee. Another beneift is that gluteal involvement increases if you have a slight bend in the knee.
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02-22-2008, 11:15 AM	#3
nathanlowe Registered User Join Date: Jan 2008 Location: wigan Posts: 69	I was letting it touch the floor as when keeping my legs straight it strains it more. I thought you had to go down as far as possible ?

02-22-2008, 11:49 AM	#4
Alleyezonme Registered User Join Date: Jan 2007 Posts: 85	i honestly dont know what the difference is between deadlifts and romanian deadlifts but when i deadlift, i dont deadlift in a sequence anymore, i pick up the weight with good form of course, and bring the weight all the way back down to the floor, then within in like a split second regrip and do the next rep, when i first did deadlifts i would continue to hold the bar within my grip through the whole 10 reps but i read somwhere that deadlift reps like that are not very good to do, probably because it increases your chances for injury, and i doubt my form was that good back then

02-22-2008, 04:21 PM	#6
nathanlowe Registered User Join Date: Jan 2008 Location: wigan Posts: 69	Thanks very much for the info. I find it strange that it seems good that i have good extension. I usually struggle with things like touching the floor with my legs straight etc. Combination of tight hams and really long legs. Ill just do some research on the deadlift technique etc and what works best. Alleyezonme the deadlift you do, concentrates more on the lower back, whereas mine is more focused on the hamstrings.