Is "The Deadlift" a Dangerous Exercise?

Is "The Deadlift" a Dangerous Exercise?

"The Deadlift" is one of the most popular strength training exercises but also one of the most feared. Often times when people hear the name mentioned they remember the time they tried the exercise and their back tightened up after just one set or they think of someone they know who actually hurt their back while deadlifting.

The begets the question, is the deadlift a dangerous exercise?

The answer is yes, the deadlift is dangerous when it is done with incorrect technique and out of context for the individual. But the answer is no when its done with proper technique and in the right context and actually it is one of the best strength exercises you can use to improve your resilience and prevent injury along with many other benefits.

If you watch a video like the one below of our awesome client Randi performing the deadlift properly you may miss the suddle but big differences that make the lift a safe and beneficial exercise.

In the video above, Randi is performing the Hex Bar Deadlift. You see heavy weight being picked up off the ground which is true but there is more to it. She is:
- Hinging primarily at the hips, instead of at the knees.
- Shifting the weight back into the heels and posterior chain muscles, instead of allowing the weight to push forward to the toes.
- Maintaining a neutral spine from the low back all the way up to the neck, instead of letting the spine over flex or extend during the lift.
- Packing the shoulders, instead of shrugging the shoulders.
- Gripping the ground with the toes, instead of letting the feet cave in.
- Driving up through the hips instead of pulling with the low back.

Now, if she was allowing the latter part of the bulletpoints above to occur than the deadlift is dangerous. But if we are executing on the former part of the bullets above which are the proper intentions then deadlifitng will help prevent injury, improve posture, increase muscle mass, increase anabolic hormonal activity, and improve performance in real life activities and sports.

So the next time you think about "the deadlift" remember its not WHAT you do but HOW you do it that makes ALL the difference.



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