Deadlifts

[daswiss14]

Is it normal for the lower back to hurt the day after doing deadlifts? It only normally lasts a day and just feels like next day aching like muscles usually do after strength training, but just wanted to check as the lower back is an area I dont really want to mess up...

[swanso5]

if you've never done them before then of course it'll be sore...if you do them all the time then probably no...if you sis them with ordinary technique then definatley

which one is it?

[MrCheese]

I get the good sore in lower back after deadlifts. Assuming its 'good' sore like you said the pain u get after normal strength training that shud be all good i wud think. Stiff hammy's too?

[swanso5]

hams are rarely too tight to hinder performance rather they are constanlty lengthened meaning they can't stretch any further because of poor posture etc...restrictions usually come from weak hams, inhibited glutes, weak core and such

or a technique issue...i bet you're raising your back up before your chest

[daswiss14]

Cheers guys I just wanted to check taht this is normal. Im fairly new to deadlifts and squats but have been varying them up and im putting strength on quickly!

On that note, does anyone have a decent legs workout? I generally do

Deadlifts (change variation often)
Squats (change variation often)
Leg raise machine
Leg curl machine
Standing on toes with weights in each hand.

gym is pretty limited as there is no leg press and generally im feeling pretty weak and balance is a little shot to do lunges after dealifts and squats.

Anyone got any other good exercises I can add with just dumbells/a bar?

[swanso5]

basic lower body template:

deads or squat max effort (only 1)
single leg exercise
glute/ham exercise (may also be single leg)
core exercise pairing