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Old 12-23-2009, 06:34 PM   #1
Kevin Burns
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Deadlift Causing Lower Back Tightness

Anyone have issues with deadlift movements in metcons causing lower back tightness ?

If I do a metcon which includes something involving a deadlift movement (deadlift, power clean, power snatch) my lower back will get so tight I typically have to stop the workout.

Strangely enough the following exercises do not cause the same lower back tightness: hang power cleans, squat cleans, overhead squats, front/back squats.

I read that the problem could be that the fascia has not grown as fast as the spinal erectors causing the tightness.

Any ides on this ? It's really annoying having to sub hang pulls in a metcon instead of doing a pull from the floor.

Thanks,

Kevin
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Old 12-23-2009, 07:21 PM   #2
Brian Strump
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Re: Deadlift Causing Lower Back Tightness

Quote:
Originally Posted by Kevin Burns View Post
Anyone have issues with deadlift movements in metcons causing lower back tightness ?

If I do a metcon which includes something involving a deadlift movement (deadlift, power clean, power snatch) my lower back will get so tight I typically have to stop the workout.

Strangely enough the following exercises do not cause the same lower back tightness: hang power cleans, squat cleans, overhead squats, front/back squats.

I read that the problem could be that the fascia has not grown as fast as the spinal erectors causing the tightness.

Any ides on this ? It's really annoying having to sub hang pulls in a metcon instead of doing a pull from the floor.

Thanks,

Kevin
Have you ever tried straight leg DL's? I'm not a big fan of those, I'd be interested to see if the same thing occurs with your low back when you are NOT flexing your legs.
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Old 12-23-2009, 09:43 PM   #3
Katherine Derbyshire
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Re: Deadlift Causing Lower Back Tightness

Have someone check your form.

Use less weight.

Work on lower back assistance exercises: back extensions, good mornings, etc.

Stretch regularly, particularly before and after a deadlift-intensive workout.

Katherine
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Old 12-23-2009, 10:28 PM   #4
Steven Low
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Re: Deadlift Causing Lower Back Tightness

Is the tightness a cramping/tearing tightness like bad form?

Or is it because of the "pump" from a workout?

These are two different things and should be treated differently.
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Old 12-24-2009, 10:13 AM   #5
Kevin Burns
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Re: Deadlift Causing Lower Back Tightness

Definitely a pump. It gets gradually more tight as the workout continues.
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Old 12-24-2009, 10:19 AM   #6
Steven Low
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Re: Deadlift Causing Lower Back Tightness

Well, there's not too much you can do about that except wait for your body to adapt to large flows of blood to the area.

Work some strength in the meantime alternated with metabolic work I suppose.

Unfortunately, connective tissues take longer to adapt than muscles, so sometimes you have to play a waiting game for the rest of your body to catch up the muscular adaptations.
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Old 12-24-2009, 10:24 AM   #7
Kevin Burns
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Re: Deadlift Causing Lower Back Tightness

Could this be the same issue Rippetoe talks about when Spinal Erectors grow faster than the surrounding fascia ?
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Old 12-24-2009, 03:39 PM   #8
Steven Low
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Re: Deadlift Causing Lower Back Tightness

Of course.
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Old 12-24-2009, 04:37 PM   #9
Kevin Burns
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Re: Deadlift Causing Lower Back Tightness

Can some deep tissue massage on the lower back help relieve the fascia tension or is this just something that has to work itself out.
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Old 12-24-2009, 09:22 PM   #10
Katherine Derbyshire
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Re: Deadlift Causing Lower Back Tightness

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Originally Posted by Kevin Burns View Post
Can some deep tissue massage on the lower back help relieve the fascia tension or is this just something that has to work itself out.
Sure, massage will relieve tension. But it will come back unless you fix the underlying cause.

Katherine
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