Deadlifting

[MOOBS]

I get a cramping type sensation in my right lower back when I try and stretch before a back work out. I enjoy Dead lifting but am worried this my get worse if I continue to do so. So I have exchanged dead lifts for the seated row just for now anyway.

I can go as heavy as I like with the row no probs, but am worried that the mid body bending action of the dead lift my be hurting and possibly straining that particular muscle.

[IronGame]

Get someone who knows (someone who actually trains heavy and looks the part, not a pencil dick school leaver) to assess your pull tech.

[Matrix]

The most important, initial safety concern regarding deadlifts is that you can keep you backs natural arch (a neutral spine) throughout the lift, as it is very hard to damage or prolapse a disk in this position.

This means that from the floor with two twenty kilo plates on an olympic bar(60kg total) your lower back should reatain its natural arch, just as though you were standing.

If your flexibility doesn't permit this, then most strength coaches would not qualify you for full deadlifting until your flexibility issues had been ironed out.

However, you may find you can maintain good posture if you perform your deads in a rack with the pins set just below your knees (rack pulls), infact many bodybuilders use this technique to isolate their lower backs more than their legs which come into play much more in full deadlifts.

It can also be a useful overload technique as you can generally go heavier with rack pulls.

[SamWelly]

The most important, initial safety concern regarding deadlifts is that you can keep you backs natural arch (a neutral spine) throughout the lift, as it is very hard to damage or prolapse a disk in this position.

This means that from the floor with two twenty kilo plates on an olympic bar(60kg total) your lower back should reatain its natural arch, just as though you were standing.

If your flexibility doesn't permit this, then most strength coaches would not qualify you for full deadlifting until your flexibility issues had been ironed out.

However, you may find you can maintain good posture if you perform your deads in a rack with the pins set just below your knees (rack pulls), infact many bodybuilders use this technique to isolate their lower backs more than their legs which come into play much more in full deadlifts.

It can also be a useful overload technique as you can generally go heavier with rack pulls.

Thats really good advice. Lower back shouldn't pain shouldn't exist if you do them well. You can go a bit heavier than normal in the rack as well.

[Optimass]

However, you may find you can maintain good posture if you perform your deads in a rack with the pins set just below your knees (rack pulls), infact many bodybuilders use this technique to isolate their lower backs more than their legs which come into play much more in full deadlifts.

That is good advice - Another point to note is to keep your eyes looking directly straight ahead (in the mirror) through the whole movement. This will stop you from pitching forward and it locks the upper portion of your spine flat from start to finish. When your body gives way in a deadlift its from the top down, ensuring your upper spine is locked is critical.

Also to consider is that the deadlift may not be what is aggrevating your lower back. Heavy leg days - specifically exercises that target the hamstrings and glutes can cause a tightening accross your lower back. (e.g Good mornings / romanian deadlifts / reverse lunges / hyperextensions). If your over 6 feet tall this could be something to consider as its a pretty common concern for taller lifters

And don't be in a hurry to advance the weight - Deadlifts are essential for a thick back but best done with strict technique to ensure you are getting full range of motion.

[SamWelly]

Personally I face away from the mirror and try to focus on something head high in the distance. Always seem to be perfectly straight even when at 90% 1RM. The mirror makes over compensate when you are off centre in your lift.