Are Deadlifts Dangerous? The Truth About Deadlifting

German circus performer Hermann Goerner popularised the deadlift between 1910 and 1930. Today, the movement is popular in gyms and is something we do in our everyday lives. 

Often called 'King of the Compound', the deadlift is a multi-joint, multi-muscle movement. They're a powerhouse for building bone density, strengthening glutes, and improving posture. 

Despite the benefits of this exercise, deadlifts get a bad reputation. As a physiotherapist, my patients often tell me they avoid them, or only use a light weight, with fear of hurting their back. 

At our Leeds and Sheffield clinic locations, our highly trained physicians prioritise teaching our patients the optimal technique to avoid injury and get the most from the exercise. 

This article examines the benefits of deadlifts and dispels common misconceptions about this highly effective exercise. 

Why do we deadlift 

The deadlift is a compound exercise. This means it works your glutes, hamstrings, spinal erectors, core, lats, traps and forearms. It also works the hips, knees and ankles, offering benefits that can be applied to your everyday life. 

Efficient and effective 

There aren't many exercises that activate the trunk muscles as effectively and efficiently as the deadlift. The deadlift requires the upper and lower body to move or stabilise the bar. In doing so, a large number of motor units and muscle fibres are engaged simultaneously. As you train several muscles at once, you'll maximise your time in the gym through efficient training. 

For everyday life 

The deadlift is a functional exercise that emulates everyday activities – think picking things up from the floor and unloading the dishwasher. Training deadlifts can help reduce the risk of back pain from everyday activities and build strength, improving hip mechanics and allowing us to pick things up safely. 

Adaptable for all 

The deadlift is adaptable. Whether you're dealing with sore knees, a tight sciatic nerve, a sports injury,  or asymmetrical strength, there is a deadlift variation that is right for you. Choose from a Romanian deadlift, single leg RDL, stiff leg deadlift or sumo deadlift. There is also a variety of equipment you can use for your deadlift, from kettlebells and dumbbells to barbells and bands. 

Increase bone density 

Research has shown that deadlifting and squatting over the long term promote an increase in bone density in younger populations. Regular lifting helps maintain the increase into later stages of life. 

Why are deadlifts seen to be dangerous?

Being a multi-joint, multi-muscle movement, it's often possible to lift heavier on a deadlift. However, with a poor warm-up, lifting too heavy with improper form, or suddenly increasing intensity, they can cause back pain. 

While the exercise is effective in strengthening the back and legs, the lumbar spine is subjected to mechanical stress, particularly at the L5-S1 level, where the sciatic nerve originates. The stress increases when the weight is loaded. However, we know that spinal discs are adaptable to change: we can reduce injury risk by begining the programme with a lighter weight, then progressively increasing the load as time goes on.

Chances are, you do a deadlift every day without thought. For some jobs, you have to attend specific courses to learn safe manual handling. This focus on form and courses may be what scares some people into believing deadlifts are dangerous. The course often emphasises "lifting from the legs" rather than flexing the spine. However, there is little evidence to say that lifting with a flexed spine is dangerous. This means that you're not at risk of injury if your deadlift isn't perfect – as long as you use a manageable weight. 

A physiotherapist's opinion 

The world record for heaviest deadlift is held by Hafþór Júlíus Björnsson, who lifted 510 kg – that's as much as a Fiat 500. His training would have been gradual and over many years to avoid injury. 

Deadlifting too heavy, too soon can hurt your back. However, when you lift progressively, the benefits outweigh the risks. There is a much greater chance of back pain through a sedentary lifestyle than there is from deadlifting.

This powerhouse of an exercise is adaptable and suitable for most. If you have back problems, it may be best to work with a physiotherapist who can create a bespoke training programme for you. If you are training for sport, strength, or general fitness, incorporating deadlifts into your training is functional, effective, and generally safe. 

References

• ‍Biomechanics Education
• ‍NSCA