Are Deadlifts Bad for You?

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Last week we asked what you wanted to discuss in this week’s newsletter. The answer? Deadlifts. Below, we will share some new tips and a new powerlifting video. Plus a survey to find out what you want to see next week.

This Week’s Resources

• How to Keep a Straight Back While Deadlifting

• The Top 10 Deadlift Cues for Stronger Pulls

• 4 Reasons Why People Pass Out from Deadlifts

• Muscles Used During Deadlift

• Trap Bar Deadlift vs. Front Squat

Are Deadlifts Bad For You?

Here’s a new video we just released. It answers the all-too-common question: Are deadlifts bad for you.

Spoiler: They don’t have to be.

When it comes to powerlifting and strongman, deadlifting is part of the sport. It’s one of the competitive lifts we seek to master.

So a better question is: How do you safely train for deadlifts?

One thing to avoid is spine rounding. I have a full guide on how to keep your back straight while deadlifting, and it’s absolutely key for safety (and strength).

Injuries to the lower back, such as disc herniations, can be caused by loading the spine posteriorly (when the spine is rounding). So as much as possible, we want to maintain the natural extension of the low back.

Read the full guide for more.

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The Trap Bar Deadlift: Explained

Here’s a breakdown of the muscles worked with trap bar deadlift.

We’ve talked in the past how trap bar deadlifts differ from front squats. The main takeaway is this:

Trap bar deadlifts are hip-dominant movements, allowing you to step inside the trap bar and deadlift using the glutes. Squats are knee-dominant and use a standard barbell, forcing you to keep the bar on the front of your shins targeting the quads.

In the trap bar deadlift, the mobility demands on the lifter are quite minimal. Athletes often find it easier to achieve a neutral lumbar spine than the conventional barbell deadlift due to less hip flexion.

However, there will be a greater challenge to the lifter if required to pull from the lower handles — since it will force a lower starting position.

One study showed an increased knee flexion of 6 degrees compared to conventional deadlifts, which is one of the reasons why it targets the quads more.

Top 10 Deadlift Cues For Stronger Pulls

Here are the 10 main deadlift cues. Read my full guide to see breakdowns for each, including pictures, which show the specifics.

• Breathe & brace

• Pull your hips down

• Take the slack out of the barbell

• Flex your armpits

• Hands as hooks – arms as chains

• Shoulder blades over barbell

• Shins to barbell

• Push the floor away

• Hips through

• Lock the hips & knees together

Here’s an example.

Deadlift Cue: Pull Your Hips Down

The goal of pulling your hips down is to create tension in your lower body before starting.

When you bring your hips down to the barbell for the ‘start position', you want to make sure that you're accumulating tension in your glutes and hamstrings.

This can be achieved by thinking about ‘pulling your hips down' to the barbell versus just bending your hips and knees softly into position.

Remember, the deadlift doesn't have an eccentric range of motion when starting. You're literally pulling from a dead stop and your muscles don't get the opportunity to create tension.

Why Do People Pass Out from Deadlifts?

Here’s another question we hear all too frequently. If you’re wondering why people pass out from deadlifts, you’re not alone.

We've all seen that video of someone going for a max deadlift, getting close to lock-out, then passing out and falling backward. Rest assured, this is not normal, and passing out can be entirely avoided once you know why it happens.

Passing out after deadlifts is not healthy.

During a deadlift pass out, the consequences could be a potential injury from the impact after passing out and falling over. Passing out could cause psychological issues of anxiousness and stress as well.

Trending Video: The Most Overrated Powerlifting Exercise

Here’s one more video that’s trending with our powerlifting community.

Hint: It’s a type of deadlift.

Let us know your thoughts in the comments.