Deadlift help...Please

[sarahs]

Whenever I do deadlifts my hamstrings get "bad" sore for at least 2 days. It doesn't feel like the soreness I might feel for any other muscle. I have been doing deadlifts for at least 4 months and still have not been able to increase the weights because I fear I will really hurt myself. I am currently using just the barbell(I think mine weighs about 12 lbs).

So my question would be if it is possible I am doing these wrong? I keep my shoulders back and I squeeze the glutes coming up. Of course, doing the deadlift, I never feel it in the hamstring until the next day and then the soreness could almost feel like I have strained something.

Any ideas? Does anyone else experience this?

I appreciate any help I can get on this. Thanks!

Sarah

 

[kathryn]

I'd first try a good longer stretch for the hamstrings. Always stretch the muscle right after the deadlifts, then do two to three stretches of about 20 seconds each, after your workout. The "soreness" you feel in your hamstrings could be the muscles tensing up after the workout. You could also throw in a couple of hamstring stretchs during the day, after a warm-up, or after your muscles are warm from a bath.

 

[punky3333]

Hi Sarah,

Is it possible you are just going a bit too low with the deadlift and overstretching the muscle a little? Maybe you can try them not going down quite as low and see if it makes a difference.

I hope you figure out what it is!

 

[Connie1]

Make sure your feet are in a comfortable position. As in squats, dead lifts require your lower extremities to track properly and women's hip distance is wider than men's. Therefore we need to stand with feet farther apart and sometimes toes pointing somewhat outward.

This may not be your problem at all, but I hope you find the answer soon!
-Connie

 

[sarahs]

Thanks Everyone!

All of you , thank you so much! I feel relieved right now.

I think you are correct, Punky! I was rereading the form pointers and it says "Do Not overstretch the hamstrings" and it also says that if you are flexible to go down until you feel a stretch. Well, I am always going down to where Cathe goes on quarter deadlifts, which I believe is about an inch below the knees. The funny think is that my hamstrings are the least flexible muscle on my body, so I think that means that I SHOULD NOT go down that far. I should probably increase the weight so I can feel when it starts to stretch so I can stop. Connie- I will check my stance as well but I think I have been overstretching.

I will also be using your suggestions, Kathryn, to try and increase my flexibility in that region. Tonight, it will be a nice long bath and then stretching!

Thanks again, everyone! I knew this educated crowd could help:+

 

[punky3333]

RE: Thanks Everyone!

Hey Sarah,

I hope that's it. At least its something easily fixable, as opposed to something that is a chronic problem.

Let us know if it works ok?

Happy deadlifting!

 

[sarahs]

RE: Thanks Everyone!

I will let you know if it works. I think you were absolutely correct, so I am super excited. It just makes sense.

Fortunately, I don't have those on my agenda until Wed.:7