If compressive and shear forces don’t interest you, just skip this section. Last week one of the readers of this blog emailed me and couldn’t believe what he had just heard. | Reply to this comment, May 24, 2015 at 8:27 pm 8 8. He tweaked his back and all of a sudden his n=1 conclusion was that ALL deadlifts are bad. | Reply to this comment, February 24, 2012 at 12:02 pm | Reply to this comment, February 18, 2020 at 11:29 am A lot of people try to lift with their back instead of their quads. The human body is capable of astonishing increases in strength and resilience provided that the stress is built up gradually. The vertebral bodies themselves will experience adaptation and increase in density … The potential source of spine pain with a dead lift is when you bend at your waist to lift all that weight. They included a lot of exercises we would traditionally see in strength & conditioning programs (and much less frequently seen in physical therapy and chiropractic clinics) such as deadlifts, goblet squats, lunges, planks, and step-ups. Maybe the cue works for you, maybe it doesn't. True story. 1991 showed that a 273 lb p… As for squats, skip the barbell free weight kind. Point # 3: I’m biased. Granhed et al. | Reply to this comment, August 7, 2013 at 11:09 pm Research by Brinckmann et al. This causes the vertebrae of your spine to compress, but also to compress forward. | Reply to this comment, November 1, 2017 at 2:09 pm You need a minimal essential strain (MES) in order for tissue to adapt. In addition, many athletes will allow the hips to shoot up at the beginning of the pull which not only deloads the lower body but places undue strain on the spine. The primary concern with deadlifts is performing the exercise with a rounded spine. They are movement controllers, reducing twist through the lower back and acting as a brake on bending. If you have back/spine issues of ANY kind deadlifts are really bad news. Deadlifts work your upper and lower back, hips and legs. There are so many other exercises you can do that achieve the same result. Theoretically this load is too high for the spine to handle. Tempo eccentric deadlifts. | Reply to this comment, June 11, 2013 at 8:26 am | Reply to this comment, August 27, 2013 at 8:24 am Outside of the three workshops I got to teach earlier this year in Europe before 2020 turned… Read more, The New Essential Leg Exercise It all started with a “huh.” I was perusing Instagram a few months ago when I came across my friend’s, Andrew Coates, feed. In fact, you’ll become physically tougher and more resilient as a result. | Reply to this comment, February 3, 2015 at 6:37 pm Deadlifts. We ARE a bunch of wussies. Both of which are the equivalent of a nuclear bomb going off in your spine? | Reply to this comment, May 7, 2013 at 2:53 am Wrong, thanks for playing. Q: Do heavy squats and deadlifts compress and damage the spine? So now, you’ve almost fixed your deadlift: you can do singles or the first rep of each set with good technique, but then form breaks down between reps. Tempo eccentric deadlifts slow the lowering portion of the lift down to really emphasize loading the hamstrings and keeping the lumbar spine extended. | Reply to this comment, August 14, 2014 at 12:19 am The latter states the same thing, except with regards to soft tissue. Also, have we forgotten now that deadlifts strengthen the back by teaching it to stay rigid against a heavy load? Protect Your Spine … Deadlifts build muscles, so you may not want to skip them entirely. Anyhow I've been doing them for two weeks now and got to raise around 50 pounds on my max, but I feel my back compressed and I am terrified that I would lose height as I have no height to spare, 173 cm feelsbadman.. Squats & Oats,Diet, and muscle mass. Laugh. Furthermore, as Bret noted, deadlifts teach the glutes to share the load which spares the spine. He had just posted a video of himself performing an impressive set of Supported Bulgarian Split Squats. | Reply to this comment, April 13, 2020 at 3:27 pm Squatting, done properly, compresses the spine -- but we have evolved to tolerate spinal compression. I highly recommend the book called "Starting Strength" from Mark Ripptoe if you want in depth information with anatomy of the basic barbell movements. | Reply to this comment, August 16, 2017 at 12:30 pm | Bronco CrossFit, Workout scenes in the movies are why I have trust issues | Lift. | Reply to this comment, February 18, 2013 at 8:28 am So, lets try set the record straight and see if we can hit this TA over the head with a bucket of idiot sauce. | Reply to this comment, April 30, 2014 at 8:43 am Point # 6: Since Bret Contreras is more of a research geek than I am, I asked if he’d send me some words of wisdom/studies that would help debunk this nonsense. Hyperextension results from different issues in each lift, so it's important to approach each movement with specific solutions. They also had individuals lifting loads between their 6 and 10 rep maxes (YES!!! To Avoid Back Pain With Deadlifts You Must Avoid Overloading the facet Joints The facet joints are bone-to-bone junctions at the back of the spine. (1996), Granhed et al. As you do your deadlifts, you might want to keep a few cues in mind: Chest high: keep your chest high and your lats flexed hard. It… Read more, January 25, 2012 at 11:58 pm | Reply to this comment, September 18, 2013 at 4:49 am | Reply to this comment, January 11, 2014 at 6:29 am Are you going to say that lifting a bag of groceries off the ground “is one of the worst things for your spine” too? 4. | Reply to this comment, March 21, 2019 at 9:58 pm Combining squats and deadlifts: do deadlifts on light or heavy squat day? | Reply to this comment, March 2, 2020 at 6:32 pm | Reply to this comment, August 18, 2014 at 1:38 am Romanian Deadlifts are a great exercise that work a partial range of motion, turn on the posterior chain, increase mobility and stability, and will make you extremely strong. No 2lb ankle weight leg … Or actually work like a gravity boot, and perhaps decompress them more? | Reply to this comment, July 25, 2013 at 7:26 am | Reply to this comment, February 10, 2018 at 3:05 am | Reply to this comment, September 13, 2013 at 6:36 am You’d be hard pressed to convince me otherwise that the deadlift isn’t one of the best overall exercises for hypertrophy, not to mention the best functional exercise you can do with respects to posterior chain strength, core stability, glute activation, power development, and transference of force throughout the entire body. - … Sorry, but your cute little leg extensions and leg curls aren’t going to get the job done. You must be logged in to post a comment With a low-back-arched-action hingeing at the hips you are literally lifting without the benefit of multifidus, the deep spinal muscle that unfurls the spine. Nothing else contributes as much to the... “Now that I’m 40 years old, do I need to stop doing certain exercises or run the risk of getting injured?”... How to Make a Simple Standing Calf Machine for Home Use. | Reply to this comment, November 30, 2013 at 2:55 am | Reply to this comment, May 8, 2013 at 7:22 am 12. Sit back: Sit your hips back and feel the tension build on your glutes and hamstrings. By Mike Carlson  ... Q: I have trouble with my triceps, specifically the long-head sweep. In addition to improving posture and strengthening your muscles, deadlifts improve your strength and power. Some exercises are contraindicated in patients with degenerative disc disease. Deadlifts are a compound exercise that work several muscles. He wrote two books, Ultimate Back Fitness and Performance and Low Back Disorders (you should check them out), and in not so many words noted that the trunk extensor muscles (longissimus, iliocostalis, erector spinae, etc) do a really good job of counteracting shear force on the spine. Studying spinal loading is a hobby of mine, I have 69 studies in my “spinal loading” folder, I summarized many of them in THIS T-Nation article, and I even visited spinal biomechanist Stu McGill in Canada to discuss the topic with him (see HERE, HERE, and HERE). | Reply to this comment, August 15, 2017 at 8:14 pm Deadlifts, if done correctly, are for the hamstrings and glutes. Context is king. They were un-swayed, and he mentioned how someone had him doing deads off of a 6 inch box and “it destroyed my back…not in a good way.”. | Reply to this comment, May 7, 2020 at 12:47 pm ?” « Harold Gibbons, Why We All Need To Do DEADLIFTS! I don’t quite understand the mentality of some people today. (1987) support the notion that the axial compressive strength of the lumbar spine is directly related to bone density. | Reply to this comment, August 15, 2017 at 8:10 pm I know many of the political pundits out there like to go on and on about how we’ve fallen into this “wussification of America” mentality (everyone gets a trophy, there are no winners and losers, kickball being banned, can’t say Merry Christmas without offending someone), and after reading stuff like the above, I couldn’t agree more. 10. | Reply to this comment, June 14, 2013 at 9:13 pm The most problematic lifts associated with back hyperextension are standing presses and deadlifts, both of which can compress the lower spine. | Reply to this comment, August 14, 2014 at 6:25 am , just skip this section in red is for the hamstrings and glutes might well. These exercises include leg presses ( when done seated with hand grips,! Acting as a result disc disease bar as hard as you can experiment another! 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