MariahSnow Posted October 7, 2013 Report Share Posted October 7, 2013 Hi everybody, I just started incorporating single-leg romanian deadlifts (RDLs) into my routine. I did them for the first time last Friday with probably a 10lb dumbbell in each hand. When I was doing them, I felt it in my hamstrings (like I'm supposed to), but after (like 1-2 hours), I felt it in my lower back. In fact, I still feel it in my lower back and it's Monday morning... My hamstrings are also still sore. So my question is, did I do something wrong or am I just not used to that movement? I should mention that Friday was kind of a "backside" day, meaning most of my exercises focused on my back and my hamstrings. I also did one-arm dumbbell rows, but I've never had those cause soreness in my lower back. On one hand, I'm like - good! That means I'm strengthening my lower back! On the other hand, I'm like - uh, was that too much? Was that wrong? Quote Amazon Warrior 29, F, 5'11 ft, 159lbs #1, #2, #3, #4, #5 Link to comment
Duality Posted October 7, 2013 Report Share Posted October 7, 2013 If it's a muscle that's not used to taking a beating, it can be sore 3-4 days. It does happen. If I go and do 100 chin/pulls ups in a night my back and lats are almost broken for 3-4 days and I'm using to doing 30-40 chin/pull ups on every workout I was doing this summer. Quote It's not 80% diet, 20% exercise, it's 100% diet, 100% exercise. Give it your all. My journey (Date - Total - BF % - LBM) 2012-01-01 - 242 - 35% - 157 2013-12-15 - 172 - 10% - 155 2016-05-01 - 231 - 25% - 173 Link to comment
sylph Posted October 7, 2013 Report Share Posted October 7, 2013 You're probably fine. I don't do single legged RDLs, just regular ones, but whenever I bring them back into my routine, I usually get lower back DOMS for the first couple sessions, then it fades and I get better targeting on my hamstrings. If you're really concerned, you could always take a vid and post it for form feedback. Quote Link to comment
MasterOfCows Posted October 7, 2013 Report Share Posted October 7, 2013 When I first started single leg RDL's I felt them in my lower back as well as the hamstrings, so you're not alone! As long as it's just DOMS pain, and not I just ruined my back pain, you'll be fine. Form check could be a good idea as well. Quote 1st Challenge 2nd Challenge 3rd Challenge 4th Challenge - if you can call it that 5th Challenge 6th Challenge 7th Challenge Battle Log Link to comment
MariahSnow Posted October 7, 2013 Author Report Share Posted October 7, 2013 It definitely feels like the type of DOMS you get where it sucks to sit down for a few days. But it did come on pretty fast. I'm supposed to do more RDLs on Friday and I'll use the same weight and see if I get the same results (OR the muscles have repaired and rebuilt). In the past, whenever I've done RDL-type movement, it's made me sore so I avoided them. But maybe it is sore because it needs to build up! Quote Amazon Warrior 29, F, 5'11 ft, 159lbs #1, #2, #3, #4, #5 Link to comment
Elastigirl Posted October 7, 2013 Report Share Posted October 7, 2013 Maybe you should video yourself to check your form. Your back is supposed to be straight, if you are rounding your back, that might put bad pressure on your back. I like to warm up by doing a few without weight to make sure I am doing them properly Quote Wisdom 22.5 Dexterity 13 Charisma 15 Strength 21 Constitution-13 "Love the Lord your God with all your heart, and with all your soul, and with all your strength, and with all your mind' Luke 10; 27 Link to comment
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.