Is Your Deadlift Causing You Pain?

You’ve heard Deadlifts are good for you. So, you prepare your mind and body for the task at hand.  But deep down inside you’re uncertain if you’re doing your deadlifts right. 

Especially, if you’re a beginner…

Your back ache’s here. Your knee hurts there.

All of a sudden, you’re wondering why is an exercise that’s supposed to be so good for me, causing me so much pain?

According the Zach Mayer, master trainer at Burn 60 Studios (a preferred location for Reese Witheerspoon, Alessandra Ambrosio, and Naomi Watt), “The deadlift targets multiple muscle groups in a single lift, offering more bang for your buck than an isolation exercise." Doing deadlifts 1-2 days a week will strengthen your hamstrings, glutes, and upper and lower back.

But why are they causing me so much pain?

The main reason...  Poor Form!

“It’s a really complex movement,” said Alex Lanton, part-owner of Atlas Physical Therapy in Denver, Colorado. Lanton, also a doctor of physical therapy and certified orthopedic clinical specialist, has been treating athletes for over a decade.

According the Lanton, “Deadlifts are a hot-button issue for many people.” The most common error he sees is causing your lower back to fall out of a straight position, especially when picking-up or putting-down the weight. Lifting with poor form puts added pressure on the lumbar spine.

“When done right, it helps protect your body and [leads to] better performance. When done wrong, it can exacerbate other issues you’re having and lead to other things,” he explained.

In the near-term, one bad rep can cause a herniated disc. Over time, bad form can lead to lumbar degenerative disc disease (DDD).

 

Substitute & Developmental Exercises:

Perform deadlifts right or workout those butt muscles by doing glute bridges suggests Tim Holan, assistant general manager at the CU Anschutz Health and Wellness Center. Adding, you can build yourself up to single-leg versions or add weight to your hips for increased difficulty.

For those who want to work-up to deadlifts, begin working on your hip mobility by doing hip hinges. Stand-up, then “sit your hips back like you’re shutting an open car door,” says Holan. Your glutes and hamstrings should feel some stretch.

To help check your form, hold a straight stick or light weight pipe at your back to see if it stays in contact with your head, middle back, and tailbone.

If you’re worried about scraping your shins while still perfecting your form, you can use a Squat Wrap to prevent scrapes. The Squat Wrap (Long), pictured below, is perfect for deadlifts as it guards against shin scrapes by creating a padded shield for your legs.

*** Product: Squat Wrap (Long)™ – Wrapped Around Barbell ***

  

References:

1. 7 Reasons You Need to Be Doing Deadlifts. Written by Jandra Sutton. February 26, 2018. Read the article here: https://greatist.com/live/deadlifts-great-for-you#1.
2. You’re Deadlifting Wrong, and Its Probably Hurting You. Published by Gearjunkie.com. April 8, 2020. Read the original article here: https://gearjunkie.com/exercise-injury-alternatives-deadlift.
3. Image:  Victor Freitas, Person holding black and silver steel barbell - 949126, Pexels.com