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Are deadlifts worth the risk?

Lee Wynne
Life long Martial Artist. Les Mills Body Pumper. Love entering my FlowState and sharing how I do it with others.
・1 min read

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?

Discussion (11)

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kpwags profile image
Keith

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.

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lee profile image
Lee Wynne Author

Do you consider them as essential element of your routine? What do they contribute to the most?

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kpwags profile image
Keith

I do consider them essential. They hit so many parts of the body, but I feel they hit my legs the most.

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lee profile image
Lee Wynne Author

Cool. Thanks for the heads up, I might get one of those bars that you step into and lift.

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ellativity profile image
Ella Ang (she/her/elle)

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?

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lee profile image
Lee Wynne Author

I have never heard of a hip hinge! Probably not so good, especially after watching that YouTube video. Thanks for the advice!!!

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ellativity profile image
Ella Ang (she/her/elle)

It's my pleasure. I love injury prevention 🤓

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lee profile image
Lee Wynne Author

Wow I never thought about it like that. Active injury prevention… amazing

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rcoundon profile image
Ross

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.

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lee profile image
Lee Wynne Author

I also find weighted walking lunges are great for glutes

This I am going to try for sure!

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lee profile image
Lee Wynne Author

Hey @rich wouldn't mind your opinion on deadlifts 😎