different compound lift questions

[kickureface]

squatting: how many of you put the bar on your traps vs on the post. deltoids? i cant find the sweet spot for the posterior deltoids-i always feel like im going to give birth withthe weight crashing onto my back that far behind...any advantages of either?

deadlift: ppl say to squeeze glutes to lift up the weight while keeping the back tense the entire time-thats how the back grows. is the back supposed to be sore the next day (if soreness kicks in, that is) then, or fatigued during workout? some people made it seem like i do it wrong if my back is sore since "im lifting with my back"

row: while i was doing some pendlays, this older dude told me that i should really be using a belt if i do that exercise, and that he was speaking from experience; also he stated that i might not feel it now, or this year, or next year, but in the future i might feel some pain. i did notice my lower back a little sore/fatigued DURING the lifting...would not using a belt be dangerous in the future?

thanks!

[mrRuckus]

High bar puts more emphasis on the quads.

Low bar puts more of the weight on the hips, hamstrings, and glutes. Most of squatting power is those muscles. This is how powerlifters do it. It's how I do it especially since it's more comfortable to me.

What will cause more pain in the future is getting dependent on the belt and not allowing your core to develop naturally. Proper form and it's safe.

Hell I had a guy in the gym blame WARMING UP for why he injured his back. Sigh.

[stronglifts]

Originally Posted by kickureface

deadlift: ppl say to squeeze glutes to lift up the weight while keeping the back tense the entire time-thats how the back grows. is the back supposed to be sore the next day (if soreness kicks in, that is) then, or fatigued during workout? some people made it seem like i do it wrong if my back is sore since "im lifting with my back"

Focus on bringing the hips forward. If you get sore, it will be in the glutes/hamstrings/upperback/traps. The only thing the lower back does is staying rigid against the load. There's no movement from the lower back during the whole lift.

row: while i was doing some pendlays, this older dude told me that i should really be using a belt if i do that exercise, and that he was speaking from experience; also he stated that i might not feel it now, or this year, or next year, but in the future i might feel some pain. i did notice my lower back a little sore/fatigued DURING the lifting...would not using a belt be dangerous in the future?

Ask him to give you a reason why you shouldn't do it. Why will it hurt? How will you hurt yourself? Things like: it will hurt eventually, I can't tell you why, but it will, 10 years from now. Seriously, why do you even mention such kind of talking here?

It's normal that your lower back gets sore during a pendlay row. The lower back is horizontal with the floor, which is a very stressing on the lower back. Focus on getting your back strength up using deadlifts & you'll be ok on the pendlay's. As long as your lower back stays straight you'll be ok.

[IrishDJ]

stronglifts r u sure, cos when i deadlift its really my lower back where i feel it....is that wrong? i thought it was supposed to work out that area..

[Warboss Alex]

your lower back should be worked whether you do deadlifts or rows. they hit the entire back complex to one extent or another.

[stronglifts]

Originally Posted by IrishDJ

stronglifts r u sure, cos when i deadlift its really my lower back where i feel it....is that wrong? i thought it was supposed to work out that area..

Your knees extends. Your hips extends. What does your lower back do? Nothing. Just staying rigid during the whole lift. The weight on the bar tries to bend your back. But you're not (if you're deadlifting the way you should at least). This is what builds a strong lower back: the weight trying to bend your lower back, but you holding your back straight against the load.

If you feel in your lower back:
-you're pulling back with your lower back vs. bringing your hips forward.
-you're not extending the knees, but doing everything from the hips
-you're not keeping the bar close enough to you
-you're not using your glutes
-etc...

Great question, you just gave me an idea.

[IrishDJ]

ok..i understand the form or so i think, and i do think i keep my lower back rigid, but after the lifts, i can still feel thats the place that has been worked the most!

and another question in relation, is it wrong to have sore muscles the following day, or even 2 days after you have worked on a particular area, eg. quads.

[stronglifts]

Check your form first. If it's ok, you just have a sore back. Depends on your experience too.

Soreness happens. Just don't make soreness the goal.

[blackbelt2k]

strong is right... with the dead lifts you shouldn't feel it in your back.. I was doing it incorrect technique at first, and then one of the older powerlifters at my gym, MADE me learn the r ight technique.. If you do it right, only your a$$ and thighs should be sore. As well as the occasional bleeding on your shins.

[blackbelt2k]

Originally Posted by IrishDJ

ok..i understand the form or so i think, and i do think i keep my lower back rigid, but after the lifts, i can still feel thats the place that has been worked the most!

and another question in relation, is it wrong to have sore muscles the following day, or even 2 days after you have worked on a particular area, eg. quads.

as for the soreness, make sure your getting enough BCAA'S and L-Glutamine ... at least 10grams of both a day.

[int3l]

Originally Posted by blackbelt2k

strong is right... with the dead lifts you shouldn't feel it in your back.. I was doing it incorrect technique at first, and then one of the older powerlifters at my gym, MADE me learn the r ight technique.. If you do it right, only your a$$ and thighs should be sore. As well as the occasional bleeding on your shins.

bleeding?!

[Mr.Positive]

Originally Posted by blackbelt2k

If you do it right, only your a$$ and thighs should be sore. As well as the occasional bleeding on your shins.

Exactly..I've been tearing my shins apart with deadlifts. My shins get red and sore, and once I tore the skin. Any recommendations?

[blackbelt2k]

Originally Posted by Mr.Positive

Exactly..I've been tearing my shins apart with deadlifts. My shins get red and sore, and once I tore the skin. Any recommendations?

Well i've been wearing long socks lately on my deadlift days.. but try to picture me in my converses(cause of the flat bottom) and knee high socks... yea, the stares from the chicks are AMAZING in the gym.. sometimes i just wear long sweats though.

[Espi]

Originally Posted by Mr.Positive

Exactly..I've been tearing my shins apart with deadlifts. My shins get red and sore, and once I tore the skin. Any recommendations?

Sweatpants.

[stronglifts]

Originally Posted by Mr.Positive

Exactly..I've been tearing my shins apart with deadlifts. My shins get red and sore, and once I tore the skin. Any recommendations?

I wrote a full article about it on my blog. It's not yet posted but here are some recommendations:

• Protect your shins: I wear long pants to deadlift/power clean & pull my socks up.
  
• Choose another bar: some bar have more aggressive knurling than others.
  
• Get closer to the bar & push from the heels. The bar shouldn't hit your shins.

It also depends on your body type (long legs vs. short legs, long torso vs. short torso). Some have it more than others. Some don't have it at all.

[spesmilitis]

[quote=stronglifts]
-you're not extending the knees, but doing everything from the hips
QUOTE]

Can you elaborate on this?

[stronglifts]

[quote=spesmilitis]

Originally Posted by stronglifts

-you're not extending the knees, but doing everything from the hips
QUOTE]

Can you elaborate on this?

Kind of a stiffed-legged deadlift. If you start with your hips high & straight legs, your back gets all the load.

[Rata Blanca]

For the guys with shin injuries look for "The Shin Scraper"
http://www.t-nation.com/readTopic.do?id=1588392