Deadlift:

The Holy Grail?

The internet is full of influencers and professionals who tout the deadlift as the “Holy Grail” of exercises, often chastising those who do not include it in their weekly workout regimen. Millions of trainers, mostly inexperienced, will subject their clients, young and old, to what could be the most complicated and difficult move to master. Without a working knowledge of the mechanics involved, this often leads to injury, and in some cases, disaster. Conversely, a master trainer who is well-versed in teaching “kinetic chain movements” (coordinated work of multiple body segments, such as joints, muscles, and tendons, to produce movement) might devise a program that seeks to make the deadlift safe and beneficial. The more experienced trainer will subject the client to a series of questions about their physical history and perform a “functional movement screening” to ascertain the viability of the deadlift.

Who Shouldn’t Perform a Deadlift?

Anyone with a current or pre-existing back injury, a weak core, and limited hip and hamstring mobility should stay away from traditional deadlifts.
Back Injury: A deadlift places a huge load on the lower back because the weight is positioned in front of your center of gravity. If you have a history of herniated discs, spinal stenosis, spondylolysis, or general back pain, you shouldn’t perform a deadlift.

Weak Core: Without a strong and engaged core stabilizing the spine during a deadlift, the lower back has to compensate, which can lead to injury. FYI: The Lats, Glutes, Lower trap, and lumbar fascia are all part of your core strength. But that’s a topic for another day.

Limited Hip and Hamstring Mobility: If tight hips and hamstrings prevent you from getting into the correct starting position, which is a flat back, you’ll risk rounding your spine during the deadlift. Rounding your spine with heavy loads increases the risk of a lower back injury by placing uneven pressure on your vertebrae.

These are just some of the contraindications that determine whether you should be performing a deadlift. I assure you, the list is much longer. Are there safer alternatives? Yes, there are some that are listed below. But even these alternatives come with inherent risk if you suffer from any of the problems mentioned above.

Safer Alternative to Traditional Deadlift:

Romanian Deadlift:
A modified version of the traditional deadlift to strengthen the posterior chain with less risk.
Reduced Range of Motion: RDL doesn’t require the weight to touch the ground
Less Knee Flexion: RDL emphasizes the hip hinge rather than knee flexion, which puts less strain on the back

Sumo squat:
The sumo is a great way to teach the squat and can help gain range of motion and strength in all areas related to the deadlift.

When You Go Looking for Your Grail…

In the Arthurian legend, King Arthur sends Percival in search of the Holy Grail. Percival ultimately finds the Grail and the wounded Fisher King. Percival is trained to be reticent and not ask too many questions. He follows this advice too strictly and remains silent, causing the land to remain a wasteland. He fails. He spends five years wandering and fighting until he meets Trevrizent. Trevrizent provides him with the wisdom needed to understand the mission. He finds his way back to the Grail. This time, he has the enlightenment to ask the right question. “Whom does the Grail serve? The answer: It may not serve you.

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About The Author

Giuseppe Ciccolella

Giuseppe Ciccolella, NSCA-CPT, CSCS, MES, is an NSCA-Certified Personal Trainer, Certified Strength and Conditioning Specialist, and a certified Medical Exercise Specialist, as well as a USA-certified boxing coach. He has over 25 years of experience helping people of all ages and abilities achieve their wellness goals. He heads Fitness Incentive’s Advanced Trainer Certification and Education programs.