Twice I have hurt my back doing deadlifts, the second time my recovery period was so long that it put me off for life (I know it was my own fault).
I had been doing them for a while, but for some reason, I just didn't get the lift right and felt my lower back take most of the weight. I just knew there and then that I was in for a couple of months of mobility issues.
I have heard lots of people talk about how deadlifts have been the single most effective contributor to their overall growth and strenght conditioning, as the whole body comes under pressure.
But when you get it wrong, wow the impact on your daily life is dreadful.
Should I give it another go? Are deadlifts an absolute necessity when it comes to stimulating muscle growth (especially in the glutes?)
@ben @kpwags are they part of your routine and have you ever suffered any injuries?
Top comments (13)
I used to deadlift as often as possible (at least once a week in my own training, but multiple demo sets when training clients and doing rounds on the weights floor). No injuries to report, and although I don't necessarily miss them in my bodyweight training, I used to love them and love coaching them.
I would say that the key to deadlifting is the hip hinge, and you want to be ensuring that you have the mobility and stability to do weightless deadlifts with perfect (literally, perfect) form before adding any load. In my experience, a lot of people find hip hinges with a large resistance band are an effective way to train the movement pattern. How is your hip hinge game?
I have never heard of a hip hinge! Probably not so good, especially after watching that YouTube video. Thanks for the advice!!!
It's my pleasure. I love injury prevention 🤓
Wow I never thought about it like that. Active injury prevention… amazing
My deadlift day consists of 8 sets of Deadlifts, followed by 5 sets of Romanian Deadlifts. I consider them essential for leg work and have never hurt myself. It's just important to focus on form over volume.
That said, do what works best for you. If you tend to screw up the form, then maybe finding alternatives like Good Mornings might be beneficial.
Do you consider them as essential element of your routine? What do they contribute to the most?
I do consider them essential. They hit so many parts of the body, but I feel they hit my legs the most.
Cool. Thanks for the heads up, I might get one of those bars that you step into and lift.
Deadlifts are a great exercise, no doubt, but no exercise is mandatory.
I also have lower back issues that culminated in a microdiscectomy and I still have the occasional problem. I don't do the traditional deadlift any longer, if I deadlift it's with a trap bar which is much kinder to the lower back.
I also find weighted walking lunges are great for glutes - I stick on a 50kg vest and lunge up and down the garden, sometimes adding dumbbells too.
This I am going to try for sure!
After a year of off-and-on lower back niggles, I started seeing a physio and they actually recommended I do more deadlifting (among other things like weighted glute bridges), because they hit all the muscles needed to build strength to support the lower back (when done right!).
I do most of my lifting with a PT though, and she spots quicker than I do when I'm fatiguing and losing good form and need to stop/reduce weight.
I like the sound of that 😎
Hey @rich wouldn't mind your opinion on deadlifts 😎