You are hereDeadlifts
Deadlifts
Did you know that the deadlift used to be called the "healthlift"? For good reason, the deadlift is in the same class as standing, running, jumping or throwing in terms of functionality and at it's most basic level teaches us how to safely pick an object off the ground. In CF terms, the deadlift is an essential tool for developing the base component for faster lifts (snatch and clean) and is an essential component for ALL developing full body strength.
Coach Glassman on the Deadlift:
Rippetoe's Analysis of the Deadlift
http://www.google.com/search?q=cache:_BJcbOrK0-0J:www.crossfit.com/journal/library/51-2006_AnalysisofDeadlift.pdf+mark+rippetoe+on+the+deadlift&hl=en&ct=clnk&cd=1&gl=us&client=firefox-a
What is easy about DLs? What is difficult? Do you like them? Hate them? Do you feel you're doing them correctly? Get the conversation going in comments...
I love the deadlift, even though it's not my best lift.
It's one of the best exercises out there.
I'm totally with Coaches Glassman and Rippetoe as to its value in improving the Olympic lifts, too (which is not a commonly-held belief in the Oly lifting community). A 300-lb clean feels pretty easy when you have a 600-lb deadlift.
I need to work on my deadlift. It is a great excercise, but I have a hard time maintaining good form with 600 lbs.
(Good form is hard to maintain when you can't even get the weight off the ground, I've noticed.)
This is one of very few things that I feel solid about, though I'm sure I don't have perfect form. I recently got 210 lbs. Another 26 lbs and I'll be at 2x bodyweight.
Ok, so let's say that you did a deadlift that was ever-so-slightly over one's limit. Does one apply ice to the back region, or heat? Does one attempt the offending deadlift weight again? Can one get a "special" Tai massage next door for the lower back?
MJ,
Ice will be your friend in this case.
As far as trying the weight again goes, get some more volume in via the 5x5 route before going for a 3-rep max again.
And strengthen the trunk area using GHD hip extensions and Abmat sit-ups.
Mike-
Should MJ try getting one of those special massages they offer next door? WOuld that help?
Laura,
I think you're the authority on those massages next door. Maybe you can share your expertise with the rest of the CFO crowd.
Mr. Mike Minium and Laura "Happy Ending" Blair,
You two have blown my cover and now I must start posting under a different secret identity. Boo. No massages for you!
Laura and MJ,
Don't let Mini's austerity fool you...I believe he now gets the good neighbor discount--one freebie for every 10 in a single month!
Mary Jo:
In all seriousness...Ice for about 10-15 minutes as often as you can. Ibuprofen will also help to take the inflammation down. Until you feel relief try to rest your back. I hope it feels better soon!
Thanks for the Rx. I'll make sure I take the lift more seriously next time...
Mary Jo:
Good advice from Mike and Nicole. Ice and Ibuprofen will reduce the inflammation, avoid heat in the first 72 hours as it may make it worse. I would add gentle stretching every 2-3 hours, then ice 10-15 minutes immediately afterwards if possible.
Stretches: laying on back, pull your knees gently towards your chest with your arms. Gentle spinal twists are also helpful, and cat-cow (arching and flexing the low back. Hanging from a pullup bar or rings with active shoulders can also help release the low back muscle tension/disc compression that heavy deadlifts can cause.
good luck! And feel free to contact me if you have any more questions.
Allen Currano, D.C. ecspinecare@gmail.com
10 a month Mike--or I guess 11--I am impressed...
Go Angela on the deadlift! You rock!