What If I Feel My Back When I Am Deadlifting?
If you've ever felt your lower back light up during deadlifts and wondered, "Am I doing this wrong?"—you're not alone! Many people mistakenly believe they're messing up the exercise if their lower back gets involved. But here's the good news: feeling your back working is completely normal and even expected!
Deadlifts are designed to target the posterior chain, which includes a powerhouse of muscles like your glutes, hamstrings, traps, lats, and—yes—your lower back. These muscles work in harmony to help you execute the movement with power and control. So, when you feel your lower back working, it’s just your body doing its job!
Why Feeling Your Back Is Beneficial
Think about it—training these muscles in the gym directly translates to real-world strength! Whether you're bending down to pick up a box or moving furniture, you’re engaging the same muscles used in deadlifts. When you train them properly, you’re not only increasing strength but also protecting your back from injury.
Here’s What You Need to Know About the Deadlift:
Primary Movers: These are the muscles responsible for generating the majority of the force in any movement. In the deadlift, your glutes, hamstrings, traps, lats, and erector spinae are the MVPs.
Erector Spinae: This group of muscles extends from the base of your skull to your lower back, stabilizing and extending your spine. They're key for both supporting and strengthening your back during deadlifts.
Posture & Strength: Consistently incorporating deadlifts into your routine not only builds strength in these key muscle groups, but also helps improve posture and overall body mechanics.
The Takeaway
Next time you feel your back during deadlifts, remember: that’s a sign your posterior chain is working as it should! Embrace it, keep your form strong, and know that you’re building a more powerful, injury-resistant body.