Dangers Of Deadlifting: What Are They and How Do You Prevent It?

Dangers Of Deadlifting: What Are They and How Do You Prevent It?

Dangers of Deadlifting

Whenever you’re performing a compound movement like the deadlift, there are possibilities of danger and risk involved in such an exercise. Generally, people fear the dangers of deadlifting because the deadlift utilizes a lot of muscle groups and the common mistakes are that if you aren’t using one specific group and overusing another, it may lead to an injury. First of all, if you feel a sharp pain in your back or it just hurts, stop deadlifting now. Take a break. Watch some TV, watch some movies, carb up, because if you’re following a strength program of some sort where it requires you to deadlift in two days but your back is on fire, that’s not a good sign. Generally, the deadlift is a safe exercise if performed correctly and you’re smart about it. People often find that the deadlift is dangerous and in some cases, that may be correct. However, if you know what you’re doing, the deadlift is a great way to increase strength in almost all your main muscle groups, plus, it looks cool when you’re pulling up a lot of weight. In this article, I’m going to outline and identify some common issues when the deadlift is performed and why people think there are many dangers to deadlifting.


1. Your Deadlift Form Is Wrong

The common mistake I find people doing in the gym is that they are treating the deadlift as a full back exercise. THIS IS WRONG. The deadlift incorporates the use of your core, lower back, and hamstrings. If your upper back is sore or it hurts, your form is incorrect or you aren’t utilizing one of the above mentioned muscles. Generally, if you find your back rounding, this is an indication that you’re putting too much stress on your back and you’re due for an injury. The exceptions of course being people that naturally have a rounded back arch. In terms of the proper technique, it all depends on how your body structure is and other factors. Dangers of deadlifting often are because of the form used to perform the exercise, just adjusting a few things can improve your performance and minimize the risk involved.


2. You’re Sore

Sore Back

If you find that your core is sore from squats or abs the day before, it may affect how you perform on the deadlift, you might be overcompensating in certain muscle groups which also may lead to an injury. Make sure before you deadlift, you’re stretched out and your mind is focused on form and utilizing the proper muscle groups. Investing in a proper leather belt may also be a good idea. A powerlifting belt would help you hold your back in place while making sure you’re firing up the other muscle groups. Careful with this though, you don’t want to use a belt as a crutch, it’s used to supplement your exercise and I would not rely on it all the time. Also if you find that you need a belt, but you’re not lifting relatively heavy weight, it may be because you’re not strong enough, don’t let the belt hinder your progress! Try not to go for a PR every time you deadlift. Trying to go 110% every time will surely land you an injury, I would suggest you follow a program and stick to the schedule, don’t show off!



3. Know Your Limit, Lift Within It

Like I mentioned before, you should never consecutively go 100% when you’re deadlifting. Even if your mind is there, your body might not be, it’s stressed from pulling that massive weight the day before and it doesn’t know if it can do it again. Just because the guy beside you is pulling 100 pounds heavier, doesn’t mean you should one-up him. Take your time with it, build up gradual strength over the weeks, then show off that massive pr you hit because you’ve been careful with your programming. Dangers of deadlifting often arise because you’re overexerting your body with foreign weight, problems will come up if this is a repetitive situation. That being said, getting a pr on your deadlift is great for validation to show that the effort and time you took into practicing paid off, however it’s not the end of the world if you don’t get it. If you trained hard enough and smart enough, you’re stronger, you just might have had an off day, re-evaluate and smash the pr next month.


4. Recovery Tips

Assuming you’ve already hurt yourself and you decided to blame it on the deadlifts and how dangerous they are, now what do you do? First of all, if you’ve just got back from the gym, I suggest icing your back first. It’s not the end of the world; it’s a minor set back. Don’t let your injury deter you from one of the best compound movements out there. Take a couple weeks off, make sure your back and your legs aren’t too stressed out in the gym, maybe now is a good time to just work on your arms. I also suggest taking time off squats because squats and deadlift overlap in some of the muscles they utilize and you don’t want to risk it. Wait until you’re 90-100% recovered, then start back slowly. DO NOT go straight back into the weight you were pulling before. Stretch, start at a low weight, move up when you feel comfortable with your form.


5. Have Fun

Deadlifting is one of the best exercises ever. It doesn’t matter if you’re doing it for powerlifting or bodybuilding, you should definitely not avoid it. The rewards far outweigh the dangers of deadlifting. If you actually do have an injury where you went to a physiologist or another type of doctor and he/she said NO, YOU CANNOT DO IT! There are no other reasons not to deadlift, as long as you’re smart about it. 9/10 times, I would bet that people don’t deadlift because they just do not want to put the work in. Deadlifting is hard, it’s tiring, the weight is heavy, and it can get loud, but the rewards that come with it outweigh the risk and everything else, so if you’re debating today whether or not to add deadlifts into your routine, do it. You won’t look back.

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