Deadlifting is a great exercise... as long as it's performed correctly! - Physio FIT
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Deadlifting is a great exercise… as long as it’s performed correctly!

10 Mar Deadlifting is a great exercise… as long as it’s performed correctly!

Posted at 04:33h in Uncategorized by
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Top 3 reasons why people hurt their lower back deadlifting.

 

The deadlift is a great exercise for strengthening your posterior chain (lower back, glutes, hamstrings), which is important for a range of strength and power athletes.  However, a lot of people end up injuring their lower back while deadlifting.  Lets look at the most common reasons why:

 

  1. Poor form – you have to maintain a neutral lower back position throughout the entire lift. A lot of people either start the lift with a rounded lower back which means their lower back is in a vulnerable position from the get go, or they allow their lower back to round as they are completing the lift.  Either way you are opening the door for potential injury.  Focus on keeping your chest up and sticking your bum out as you are getting ready to pull and during the lift.  Spend at least a few weeks and preferably even a couple of months practicing the lift and honing your technique with relatively light weight before progressing heavier.

 

  1. Using too much weight – when it comes to the deadlift, put your ego aside and just lift what you can lift with good form, no more. Don’t worry about how much weight your friends lift, just concentrate on yourself.  If you’ve practiced the lift and are confident in your technique, you should be able to feel if you’re holding your form or not.  If you feel your technique is starting to slip and that you may be about to round your lower back, simply put the weight back down again and stop the set.

 

  1. Going for a PB every workout – your form is most likely to break down when you’re lifting weights that are right at your limit. If you are attempting to get a new PB every workout, this is a recipe for disaster.  There is a time and place to attempt a new 1RM, but it is for more intermediate to advanced lifters and even then should be part of a structured training block.