Deadlifts are a multi-joint exercise that works multiple muscle groups at the same time. Being a compound exercise, this movement is also a functional movement that trains your muscles to do common movements that you do in everyday life such as bending over to pick something up. Plus, deadlifts are also an ideal strength builder. In one study, men and women who deadlifted twice per week benefited from substantial strength gains and stability in their lower body. Plus, the strength you gain applies to daily life because of the functional nature of the exercise.
But there are more benefits. If you’re trying to lose weight and gain strength, deadlifts give you an edge. The deadlift burns more calories than other strength-training exercises because of the many muscles you work when you do this exercise. Plus, you’ll stand a little taller if you deadlift a few times per week since the movement strengthens the muscles that help you maintain a healthy posture. When you have optimal posture, your risk of neck and pain goes down.
Who wouldn’t enjoy these benefits? But you might hesitate to do deadlifts if you already have a history of lower back pain. If you use incorrect form, deadlifts place stress on your lower back. On the plus side, if you do them correctly, deadlifts strengthen the muscles your back and core and that lowers your risk of developing a back strain.
If you don’t include deadlifts in your routine, you miss out on a compound exercise that works almost every muscle in your posterior chain, including your hamstrings, glutes, and the muscles that stabilize your spine. Your abs and obliques get in on the action since they’re forced to stabilize. So, it’s as close to a total body workout as you get from a single strength exercise.
As effective as deadlifts are if you suffer from severe lower back pain, deadlifts may not be for you and you may have to modify the movement or substitute another exercise. Ask your physician or physical therapist whether deadlifts are safe for you to do. If they give you the okay, there are some ways to make deadlifts safer and easier on your back. Let’s look at some of them.
Use Good Form
It sounds basic, but most people don’t deadlift using proper form. That’s true of many strength-training movements, but using bad form takes more practice with a compound exercise like deadlifts. One of the most serious mistakes people make that jeopardizes their back is they don’t maintain a neutral spine when they lift the bar. Instead, they round their back when they deadlift. Even if you have a healthy back, rounding your back puts enough strain on the lower back to herniate a disc.
First, lighten up on the weight or use no weight at all until you’ve mastered your form. Then, have someone critique your technique to make sure you’re not rounding, flexing, or twisting your back. A tip that some bodybuilders use is to take a deep breath to expand the abdomen and then use that breath and the increased intraabdominal pressure to brace and support your back when you lift. Don’t do this if you have high blood pressure as it can cause a temporary spike in pressure.
Also, keep the barbell close to your body when you move the weight. Some people let the barbell drift away from their body once it gets past their knees and it places added strain on the lower back. But don’t keep the bar so close that it scrapes against your knees. Practice to get the right distance so that the movement is smooth, but the bar isn’t moving away from your body.
Do a Different Deadlift Variation
Reducing the strain on your back could be as simple as switching the type of deadlift you do. According to a 2011 study, using a hex bar to do deadlifts reduces stress on the lower back compared to using a standard bar. However, the hex bar deadlift places more stress on the knees. Hex bar deadlifts also shift some work of the deadlift toward the quadriceps and away from the posterior chain. Doing this variation also keeps the weight closer to your body, which is safer for your back.
Some people also have less back discomfort when they do a sumo deadlift as opposed to a conventional one. It’s tricky though since it depends on the anatomy of your hips. Like the hex bar deadlift, sumo deadlifts place more emphasis on the quads and less on the posterior chain, including the lower back. Because the safety and effectiveness of sumo squats depend on how your hips are constructed, hex bar deadlifts are a better choice if you have chronic lower back pain.
The Bottom Line
Now you know why it’s important to use good form and to consider doing an alternative to the conventional deadlift. Check with your doctor if you have back problems and make sure deadlifts are safe for you. Even if you have a healthy back, watch your form and make sure you maintain a neutral spine. Sumo deadlifts or hex bar deadlifts may be a safer option for your back. The good news is deadlifts strengthen your core and the muscles that support your spine, so they may lower your risk of lower back pain when you do them consistently. It’s a time-efficient exercise that builds strength in your entire posterior chain for better performance on other strength training exercises and greater functionality. Take advantage of it but do it safely!
References:
- com. “How to Fix Back Rounding When Deadlifting”
- Swinton PA, Stewart A, Agouris I, Keogh JW, Lloyd R. A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. J Strength Cond Res. 2011 Jul;25(7):2000-9.
- Schellenberg F, Taylor WR, Lorenzetti S. Towards evidence based strength training: a comparison of muscle forces during deadlifts, goodmornings and split squats. BMC Sports Sci Med Rehabil. 2017;9:13. Published 2017 Jul 17. doi:10.1186/s13102-017-0077-x.
- J Musculoskelet Neuronal Interact. 2014 Sep;14(3):387-97.
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How Much Should a Woman Be Able to Deadlift?
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Are Squats and Deadlifts Enough for Your Ab Definition?
5 Powerful Reasons to Include Deadlifts in Your Fitness Routine
Why Deadlifts are Good for You
Strength Training: Why You Need to Focus More on Your Posterior Chain
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