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Take the necessary measures when deadlifting to avoid lower back fatigue and injuries.
Despite the fact that the deadlift stimulates almost every muscle in the body simultaneously, the target muscles of this exercise are the spinal erectors. Therefore, lower back fatigue when deadlifting is a common issue. Too much frequency and volume can contribute to fatigue, which can lead to incorrect form and subsequent injury down the road. Proper execution and programming will be key to staying injury-free and obtaining favorable results.
Why So Exhausting?
Unlike almost every other exercise, the deadlift begins from a вЂњdead stopвЂќ. There is no stretch reflex or rebound effect that you can utilize for assistance and momentum. This makes the deadlift exceptionally taxing on your central nervous system. Feelings of general weariness and overall fatigue in the targeted muscles of the lift, such as the lower back, are much greater than in other exercises.
Frequency, Volume, and Rest
If you have never deadlifted before, lower back fatigue can arise from adapting to the lift. After adjusting to the movement pattern of the lift and its intensity, lower back fatigue can dissipate on its own. Although, if you have previously deadlifted and still experience this issue, you may be deadlifting too often, with too much volume, or with not enough rest. Consider taking longer rest periods or decreasing the volume and frequency in which you deadlift. This will allow your body to properly recover in between sets and workout sessions.
How Fatigue Can Lead to Injury
The biggest risk stemming from lower back fatigue is form degradation. Maintaining a neutral spine throughout the movement is key to preserving the health of your vertebrae. If your body is overly exhausted, you will find it much easier for your spine to slip into the dangerous rounded position. Always set up so that your hips are as high as they can be, while keeping your back flat. Shift the weight onto your heels and pull backward. The bar will rise upward against your legs and you will put yourself in the safest position possible.
The sumo deadlift variation is beneficial when dealing with lower back pain or fatigue. Because you are far more upright and begin with greater knee flexion, your quads, hamstrings, and glutes do the vast majority of the work in comparison to your lower back. Mixing these into your program with conventional deadlifts will help you target both the muscles in your legs and back, in addition to giving your spine a much needed rest during one of your deadlift days.
Always exercise caution when dealing with injury, pain, or fatigue anywhere on your body. If any of these issues become chronic, consult your healthcare professional before continuing to weight train. Consistently focus on perfecting your technique before moving on to heavier weights. Warm up with lighter weights before your working sets and cool down with stretching and foam rolling for further injury prevention.