Are deadlifts bad for your back?

Olympus Movement Performance 
​Brianna Gonzalez, B.S. Exercise Science 
February 2021   
     The deadlift is considered a compound movement in which a person lifts a weight from the ground. The position requires the hips to hinge (flex) back, core tight and the back is straight. Being a compound movement, this lift demands engagement from multiple muscle groups; glutes, hamstrings, core, and lats. The gluteus maximus is one of the largest and strongest muscles of the human body and just so happens to be the prime muscle mover in the deadlift. The erector spinae are a group of long muscles that extend vertically up the length of the back, they are often overlooked as they are not as big as their neighboring muscles. They are key muscle groups that support the spinal joints with the ability to extend, laterally flex and rotate. Strength in the muscle groups previously mentioned are not only necessary for everyday function but for sports.  

 

 The deadlift is considered a compound movement in which a person lifts a weight from the ground. The position requires the hips to hinge (flex) back, core tight and the back is straight. Being a compound movement, this lift demands engagement from multiple muscle groups; glutes, hamstrings, core, and lats. The gluteus maximus is one of the largest and strongest muscles of the human body and just so happens to be the prime muscle mover in the deadlift. The erector spinae are a group of long muscles that extend vertically up the length of the back, they are often overlooked as they are not as big as their neighboring muscles. They are key muscle groups that support the spinal joints with the ability to extend, laterally flex and rotate. Strength in the muscle groups previously mentioned are not only necessary for everyday function but for sports.  
     Those in the medical community often caution people from performing deadlifts, associating them with back soreness or injuries. The truth is, a myriad of reasons such as; poor mechanics, lack of muscle engagement, lack of experience, fatigue…etc may often lead to an injury from deadlift just as those reasons would increase your chance of injury in a multitude of movements. Why cripple the body and mind by eliminating a functional movement that we as humans perform everyday. As a coach, I do believe you can injure yourself during any lifting movement but the answer is not to avoid the movement. Instead, I challenge you to learn, start simple and progress within your abilities with the guidance of a trusted coach.     As with many topics in the health industry, new studies are released every year. A study published in the Journal of Orthopaedic & Sports Physical Therapy revealed deadlifts decreased pain intensity and maximal lift strength compared to patients who performed low load exercises. This does not reveal low load exercises are a waste of time, the study also discussed superior outcomes in activity, movement control, and muscle endurance tests compared to deadlifts. Therefore, it would be wise to begin with low impact movements, focus on the core stability and building the strength with the guidance of a coach/physician. Then progress to deadlifts and loads. 
​     Before dismissing deadlifts from your program, consider modifying the movement to fit what is optimal for your body and aim to progress over time. Do not fear the deadlift and meet your body where it is at! 
​Looking for ideas, try some of the modifications listed below: 
Kettlebell Deadlift: Try these to focus on the hip hinge and decrease the load. 
Hex Bar Deadlift (Demonstrated Below): Try to if you’d like to practice the mechanics and increase core engagement.
Elevated Deadlift: Try these with a Kettlebell, Hex Bar or Barbell. These decrease the range of motion, allowing you to focus on the hip hinge and glute engagement without having to drop the hips too low.