Why deadlifts should be a staple of your weight lifting routine

Deadlifts can be daunting to a lot of novice (and even many experienced) lifters. They can have a bit of a bad reputation, with many people avoiding deadlifts because of worries about lower back injuries. At Body By Ford, we hate to see people passing over an exercise that can actually help prevent the chance of lower back injury, as well as improve existing lower back pain, when done with proper form. If you count yourself in the no-deadlifts camp, please read on and see if they might be for you after all.  

Deadlifts are a staple exercise in many strength training routines for a reason. They strengthen the lower back muscles, glutes, and core, which in turn helps to improve posture, increase balance, and relieve lower back pain. Deadlifts also provide the benefits associated with other compound lifts (and with resistance training in general).

There are also a number of deadlift variations, so you can find one that works for your body. Hex bar deadlifts are an easier deadlift variation than traditional barbell deadlifts, and they offer all the same benefits. Hex bar deadlifts create a different, more natural grip and distribute the weight around your body rather than in front. Research shows that using a hex bar allows for heavier lifts with proper form. Hex bar deadlifts are a safer alternative than traditional barbell deadlifts, and are a staple of many clients’ strength programming at Body By Ford.

To reduce the risk of injury during any exercise, focus on using perfect form. Working with a trainer is a great opportunity to learn proper deadlift form and ensure that you are performing each rep consistently. If you can lift the barbell off the ground but can’t maintain a neutral spine with proper hip and knee positioning, then it’s time to lower the weight. It’s better to use less weight and do it properly than to lift heavier with sloppy movements. This is especially true with the deadlift.

While it’s true that deadlifts, like any exercise, can sometimes cause pain or injury, the most likely cause is poor form and (often going hand in hand) trying to lift too much weight. Performing all lifts with precision, perfect form, and proper loading can ultimately help reduce risk of injury. Targeting the weakest muscle groups and areas of concern helps us to safely and effectively rehabilitate imbalances and weaknesses, and for many, the lower back is just such an area.

Working with a personal trainer can help identify areas of concern, target specific exercises and variations that work with your body, and ensure that exercises are performed in a safer, more effective way. We’d love to hear from you and set up a free consultation!