The Deadlift is the victim of its own name. Many gym goers stay away from this exercise because they fear the potential risks associated with it. The misconception that the deadlift is dangerous for your back is simply a myth. It is actually one of the best exercises you can add to your routine.

Muscles Worked:

  Regardless of the variation you use, Deadlifts are truly a full body exercise. They require the hamstrings, quads, and glutes to move the weight, the core (low back, abdominals, and obliques) to keep the spine secure, the upper back to keep the shoulder steady, and the forearms/hands to hold the weight. Different variations will place more emphasis on different parts but all these muscle groups are being worked each time that weight comes off the floor. 

A Snatch grip deadlift will place a lot of stress on the low back and upper back since the range of motion is increased and the arms are in a wider position. The Sumo places a lot more stress on the glutes, adductors, and abductors because the feet are wide. 

Regardless of the variation, you want all these parts of the body to be as strong as possible to avoid strain. Injuries occur when a part of the body is weak and is taken to a point it cannot tolerate. The Deadlift doesn’t cause injuries, weakness does. Another contributor to these setbacks are poor technique, placing excessive stress on vulnerable areas.  

Variations:

It’s safe to assume when most people think of a Deadlift, they think of the Conventional variation (feet hip width apart, hands adjacent to the legs). When it comes to Deadlift, there are tons of different variations to choose from. If you have limited range of motion, suffer from pre-existing back pain, or are new to the gym, the Sumo variation or Trap bar are great to start with. They don’t place as much shear stress on the low back and require the hip muscles to do most of the work. Another good variation to start with is the Kettlebell deadlift. This variation is excellent for beginners to learn proper hinge mechanics and bracing. 

Benefits:

I love deadlifts for the strength benefits. My grip strength and hip/leg drive have all been improved because of them. As a strongman competitor, I constantly mix in different variations to keep my body strong. There are many events in which I must lift an object off the floor and the implement isn’t a bar. It can be a stone, log, or sandbag. I need to be good at picking up weight.

For other athletes, I utilize the deadlift to strengthen their legs, hips, back, and grip. This also helps improve ground force. In many sports, force is applied to the floor starting at the feet and throughout the body. The deadlift is an excellent exercise to strengthen this. The deadlift can be used for maximum strength, strength endurance, and strength speed, all of which are vital for optimal performance. 

I hope this has helped you realize Deadlifts aren’t as scary as they sound. They are wonderful when programmed and progressed correctly. Give them a try and if you need further guidance, don’t hesitate to reach out to a coach.