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Ask a Young Woman: How sore should I be after lifting weights?



Hello, hello!

The internet is full of contradictory answers and I trust you, so here's my very short question: If I have pain after deadlift, where * should * I * be sore and where should * not * be sore I'm just hurting in the lower back. it does not feel painful and does not bother with anything … and yet the Internet is everything: "you're doing it wrong."

I'm ready to entertain the idea that I'm actually doing it wrong, since I'm fairly new to lifting, but I'm pretty sure I'm not cocking my back and the bar is always very close to my body , (Also, do I have to push the bar back down with a good shape, or can I just drop it, as I've seen it with all the others?)

Thank you!

Inness

Anything different things come for different people by themselves, that is what I say empathetic when I feel the billionth time as a deadlift .

"Am I doing x wrong?" is a question I ask myself a lot in all facets of life, and mostly there is no good answer. Normally the answer "probably? But how important is that? " And then there are more questions, and finally I have to put aside the existential questioning and continue with my life. But something nice about lifting is that, if you ask, "Am I doing this wrong?" The answer is sometimes or even often "likely." But how wrong that you do it and how you could do it differently is never a great philosophical mystery. It is also not a question of perfection towards the imminent death. There are things that you can change. There are things we can all change. Even the most experienced lifters in the world are still using their shape and the clues they use to make better use of their bodies than before.

You'll experience some pain here and there while lifting, and sometimes, in my experience, Weh even feels a bit nice. However, it should not be debilitating or really disproportionate about the various muscles in your body if you use many of them together, as you do in a deadlift. A major disclaimer here before I move on: It's important to recognize the difference between your ordinary sore muscles which is normal after training or exercising to train muscles you're not used to working so hard – and an actual injury. If you feel a sharp, stinging, cracking or sudden pain when you lift it, this is a sign that you may have hurt yourself and need to stop to lift and check your shape and weight (and maybe take some time and one See a doctor if you really think you may have hurt yourself). And if the pain does not get better after a few days, or even gets worse, it's also a red flag.

After all, I have personally experienced a lot of lower back pain. in the past of deadlifts. Sometimes I still do it, and it comes from my body, which does not properly take up my relatively large hip and leg muscles; Instead, my upper body falls, my chest collapses, and all the effort is transferred to the relatively small muscles in my lower back. This makes no sense objectively, and if my body knew what was good for him, he would not do so. But it works against years of habitual practice, where I would jump around at the waist to lift things off the ground or bend over to tie a shoe, or whatever, without using the muscles that should be used for it like my legs and butt. It will not kill me, but I know from my experience that I need to make some adjustments and possibly lose a few pounds before I can responsibly lift it.

It sounds like your pain is not bad too (from your letter, I'm not sure how it can be "painful" but "not painful"), but pain is not the best guide if you do something right. A much better guide is to check how your form looks in videos, or to be watched by a trainer or partner, and judge it by the principles of a good deadlift : hold the pole over The midfoot and shoulders above the bar keep your back relatively straight and move it in a straight line.

In practice, anyone can improve their form, which encourages me to internalize it if you ever feel guilty about being "bad" when lifting, or even defensive or fragile about feedback. We were all bad once in a while; If we take the time or suffer injuries, we might become "bad" again. But we can all get better too. The longer I lift, the more I look forward to this time after taking a break, during which training is not a question of failure? " but rather a question from " How low can my expectations be to get back on track? " Low expectations are sometimes a nice gift for you

But what that could mean, we consider the spectrum of reversal of impropriety. At one extreme, lifting is so wrong that you expose yourself to an immediate risk of injury. That might look like, I do not know, I try to squat down 400 pounds if you've never squatted more than 135, or just run full throttle into a fitness machine. On the other hand, there is such a functional lifting that you can only become stronger with each successive session. Almost all of us fall somewhere in the middle, and perhaps more importantly, some very successful people are coming closer to the bad end than you might expect when they are so good. Many famous lifters have an unusual shape. Layne Norton, a two-time national winner Powerlifter, has a famous comic squat . You'll even see some very good deadlifts around the back during deadlifts (which is generally the wrong thing), but it's more about how the shape collapses when trying to get as much weight as possible to lift as well as very experienced lifters who know their limits. It's a real situation "Do not try it at home". If they are round, this is intentional and not recommended for normal people trying to make normal deadlifts.

The principles of good lifting are quite limited, and there are limits to how strange every human body can be, but your leverage (the length of all the different limbs), your training history, your skills, and many other factors come together, to create a good form for you that is different from another good one. All this is to say: there are principles for a good form, but also for degrees of subjectivity, and no one will ever really "finish", either learn to improve his form, or just try to keep the course when he is stronger becomes.

It is possible that the shape is good. Fully Serviceable Shape is as important to beginners as it is to everything; I would love to see somebody superstitious and afraid of others having a bad running style when they are just running and then they are when people just lift weight . Their shape is not perfect or there is no room for improvement. This does not mean that you should be wrong or give up.

As far as your process-specific questions are concerned, be sure to keep this bar near you. You should literally pull it up the legs, the skin on the barbell (this is why we wear knee socks or leggings ). What you do with the bar at the top is technically your business, but in most places and cultures it is considered unpolite to simply drop the weight and let it fall from your hands . Conversely, it is not necessary to lower it gently to the ground, as if you put a teacup in a saucer. In my opinion, that's right, and because it's what we want to do in sports at powerlifting, it's "controlling" the rod to the ground which means releasing tension in your release Body so that the dumbbell falls to the floor, but you keep your hands on it until it's completely down. Some gyms will hate this because it is loud, but many gymnasiums, good gyms, will welcome it because sometimes good things are loud.


Casey Johnston is the publisher of the Future section of The Outline and a competitive powerlifter with a degree in applied physics. She writes the column Ask a Swole Woman for SELF. You can find them on Twitter: @caseyjohnston .


Letters to the AASW are edited by length and context, and the content of each AASW column is the author's opinion and does not necessarily reflect the authors' views of SELF or SELF editors.


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