Deadlifts, am I doing them wrong?

3 watchers

Liliaicha Sep 2015 8:17pm, 21 Sep 2015 9,379 posts	0 Liliaicha I have been doing deadlifts (occasionally, not as regularly as I should) to try to improve my back strength. Obviously there are other benefits, but mainly I just get really bad DOMS in my adductors - today they are really bad! I have watched various YouTube videos for the correct technique, and my chiropractor has also made sure my technique is good, plus I watch my back carefully during each rep in a side on mirror. Maybe I just have really, really weak adductors? I want to build strength in them too, as I struggle with a lot of ITB pain too. I don't think I'm pushing myself that hard, I have been doing 3 x 10 reps with 5kg on the bar. Any thoughts?
Liliaicha Sep 2015 8:28pm, 21 Sep 2015 9,380 posts	0 Liliaicha *3 x 20 reps
eL Bee! Sep 2015 8:34pm, 21 Sep 2015 19,968 posts	0 eL Bee! I wonder with just 5kg weights on the bar if you are not having to squat a little low for your starting position and overworking your adductors to keep stable! Why are you doing low weight/high reps for deadlifts? Or are you just doing that to sort technique before using higher weights?
lammo Sep 2015 8:35pm, 21 Sep 2015 6,198 posts	0 lammo Proper Olympic bar? If so that's quite a lot of work, 3x20@30kg's Maybe ease up a bit and do more frequently? I do deadlifting occasionally too, love it, but I think it's easy to overdo it. Keep us posted
lammo Sep 2015 8:37pm, 21 Sep 2015 6,199 posts	0 lammo Hmm some differing points of view already
Liliaicha Sep 2015 9:24pm, 21 Sep 2015 9,381 posts	0 Liliaicha Lol! eL Bee says not enough weight, lammo says too much! I don't know what an 'Olympic' bar is! This is the set I have: argos.co.uk I'm finding 3 x 20 with 5kgs pretty tough eL Bee! Gotta start somewhere.
Sproggy Sep 2015 9:29pm, 21 Sep 2015 First-time poster!!	0 Sproggy Not an Olympic bar - I am with El Bee - why so many reps at low weight? Try heavier - but fewer
Sproggy Sep 2015 9:29pm, 21 Sep 2015 2 posts	0 Sproggy Not an Olympic bar - I am with El Bee - why so many reps at low weight? Try heavier - but fewer
idio Sep 2015 9:36pm, 21 Sep 2015 24,804 posts	0 idio Sounds like you are not doing them regular enough for your body to adapt to them.
Sharkie Sep 2015 9:36pm, 21 Sep 2015 7,102 posts	0 Sharkie I tend to agree with eL Bee. Those little weights mean the bar will be very low on the floor. I load a 20kg bar (that's the Olympic bar) with the big plastic 5kgs rather than the smaller metal plates (I only add those for extra weight) - this makes the actual bar higher on the ground. 3 x 20 also sounds too many reps to me - my coach advised me to add weight when 3 x 12 became comfortable. Also even glancing to the side (mirror) can throw you off - I try not too - although I admit it's hard to check form without someone watching.