Deadlifts: The Movement Everyone Needs in Their Life
One of the Most Fundamental Human Movements
When it comes to building strength, improving function, and preventing injury, few exercises can rival the deadlift. Often associated with powerlifters or bodybuilders, the deadlift is an essential movement that offers benefits for nearly everyone — from athletes to everyday individuals. As physical therapists, we’re here to break down the science behind why deadlifts should be a staple in your routine and how they can improve your quality of life.
Why Deadlifts?
Weak backs lead to pain. Plain and simple. Strengthening your back and posterior chain directly addresses many underlying issues causing discomfort.
Reduce fear-avoidance beliefs due to a “bad back” and steering clear from loading and moving through your spine.
Backed by Science: Benefits of Deadlifts
1. Build Functional Strength
As mentioned earlier, deadlifts mimic real-life movements, such as picking up heavy objects from the ground. By training this movement pattern, you’ll develop the strength and stability needed to perform daily tasks safely and efficiently.
2. Prevent Injuries
Strengthening the posterior chain (hamstrings, glutes, and back) reduces the risk of injuries, particularly in the lower back and knees. Deadlifts also improve core stability, which is vital for overall balance and injury prevention. Research shows that deadlifts can reduce disability associated with lower back pain.
3. Improve Posture
Sedentary lifestyles and prolonged sitting often lead to poor posture and muscle imbalances. Deadlifts target the muscles that support proper alignment, helping to combat these issues.
4. Reduce Pain
Research shows that deadlifts can help reduce lower back pain.
5. Enhance Athletic Performance
Whether you’re a runner, cyclist, or CrossFit enthusiast, deadlifts can improve your power, speed, and endurance by strengthening the muscles you rely on most during these activities.
6. Boost Bone Density
Weight-bearing exercises like deadlifts are known to improve bone mineral density, making them a powerful tool in the prevention of osteoporosis and other bone-related conditions.
Common Concerns and Misconceptions
Many people shy away from deadlifts due to fear of injury, particularly to the lower back. However, with proper technique and progression, deadlifts are safe and highly beneficial. Working with a physical therapist or qualified coach can help ensure proper form and appropriate load selection.
When performed correctly, deadlifts train your spine and surrounding muscles to manage the forces we encounter every day, such as shear, compression, and rotational torque. Even sedentary activities, like sitting with poor posture, expose the spine to these forces. Deadlifting teaches your body to counteract these stresses effectively, making your back stronger and more resilient.
Deadlift Variations: Find What Works for You
The beauty of deadlifts is their adaptability. Here are a few of the main variations and who might benefit most:
Conventional Deadlift
Setup: Feet hip-width apart, barbell close to your shins (lined up with your shoelaces), hips above knees, and shoulders above hips.
Best For: Most people, especially those who want to improve overall strength and posture.
Sumo Deadlift
Setup: Feet in a wide stance, toes slightly turned out, hands gripping the bar inside the knees.
Best For: Those with limited hip mobility or looking to reduce strain on the lower back, reduces shear force, while maximizing leg drive.
Hybrid Deadlift
Setup: A stance slightly wider than conventional but narrower than sumo, offering a middle ground.
Best For: Taller individuals or those who struggle with the full hip flexion required in conventional deadlifts.
Trap Bar Deadlift
Setup: Standing inside a hexagonal bar, gripping handles at your sides.
Best For: Athletes new to deadlifting, those recovering from injury, or individuals seeking a more upright torso position for reduced back loading.
NOTE: You can also perform the deadlift variations 1-3 with a dumbbell or kettlebell – it doesn't have to be a barbell to count!
Deadlifting Safely and Effectively
To reap the benefits of deadlifts while minimizing the risk of injury, proper form is key. If you are brand new to this movement…
Start with professional guidance: to ensure proper technique, work with a physical therapist or strength coach to help you master your setup and execution.
Key Form Tips:
Hinge at the hips: Avoid rounding your back by focusing on moving from the hips rather than the spine.
Engage your core: A braced core protects your lower back and ensures stability.
Start light: Begin with minimal weight or even a dowel rod to master the mechanics before adding resistance/increasing the load.
Maintain a neutral spine: Keep your back straight and shoulders pulled back throughout the movement.
Prioritize form: Keep the bar close to your body, maintain a neutral spine, and engage your core throughout the lift.
Conclusion
The deadlift is a versatile, functional exercise with benefits that extend far beyond the gym. By strengthening key muscle groups, improving posture, and reducing the risk of injury, deadlifts can help you move better, feel stronger, and live a more active life. If you’re unsure about how to get started or want to ensure proper technique, our team at Burlington PT is here to help. Schedule an appointment with us, and let’s work together to incorporate deadlifts into your routine safely and effectively.
Your health and performance matter. Let’s lift smarter, not harder!
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Fischer, S. C., Calley, D. Q., & Hollman, J. H. (2021). Effect of an Exercise Program That Includes Deadlifts on Low Back Pain. Journal of Sport Rehabilitation, 30(4), 672-675. Retrieved Jan 13, 2025, from https://doi.org/10.1123/jsr.2020-0324