"Famous" Physical Therapists Bob Schrupp and Brad Heineck discuss dead lifts. They demonstrate the proper way to perform a dead lift and safer alternatives.
'feel like a re- a silly person'. You guys are so genuine and awesome. Recently aggravated my L5-S1 again getting back into weight lifting. I have to fight my ego, as I'm 37 and I see nothing but other guys lifting 2-3x my lifts, and some women lifting near or at my lifts. At 37, though, I have no reason to worry about how heavy the weight.. I'm not competing, I'm a mail carrier and a father. I have no time for injuries! Thanks for reminding me that form and health is superior to 'how many plates'
I respect you guys to the highest level of anyone , I don’t really know how else to put it. When I experienced a terrible injury doing weighted squats in the gym (herniated disc, slipped disc, no idea. It was bad) I didn’t have health insurance so I just watched RU-vid self diagnosed and self physical therapy. You guys gave me hope. For several weeks I believed I was permanently disabled. I didn’t know about this injury and I had never experienced anything like it before. When I watched you guys tell me what I can do to start recovering I literally cried a little. Now, years later, I’m back in the gym to get healthy and do so safely. For every exercise I do I read read read and visualize the biomechanics and focus on form. Maybe too much but you can never be too safe. But out of all the content, your videos let me see the light. So thank you . Merry Christmas.
The only time I felt lower back pain was after sitting for hours and weeks. Never had problems deadlifting. Now I'm back deadlifting and the back feels fine. Sitting is perhaps the WORST thing for the back
While that's anecdotal evidence, I think the evidence against people properly lifting dead weights so far I have seen is weak and is only hypothetical. I'm being super careful starting. The rounding of the back is a huge issue, but that's just *my* hypothesis. :) I'll never round the back. It's priority 1.
Yep. I sit all the time at work and constantly have tight lumbar muscles. When I had jobs where I was up and moving more often I did not have these problems.
After watching the Athlean X guy I have to rethink everything. See how he is a physical therapist and a personal trainer I mean even if you do squats wrong you"re wasting your time at best and hurting yourself at worst. Same with other mainstays of lifting weights. Bob and Brad say the same thing. over the years you could be hurting yourself, if you're doing the wrong exercise --weight training I mean, or the wrong form. it may take years but you're hurting yourself. so why waste your time. it really pays to learn correct form and listen carefully and keep an open mind and rethink everything.
You can always use a hex bar, put a belt on, RAISE the barbel a tad on blocks to remove some of the initial lower back involvement, keep the weight in check etc.Not all of us are on deca dianabol looking for a trophy, lift for longevity and beat sarcopenia and atrophy are what my goals are.
Life is a balancing act. Lift weights too heavy and you wear out joints. Avoid all physical activity and your muscles become weak and your joints disintegrate. Thanks for the tips you two. I like lifting weights, but I dislike getting injured. I’m going to go do that ball exercise right now. I have two recommendations for any weight lifter: 1) Take a collegiate level anatomy and physiology class. 2) Put your ego in check, don’t try to impress anyone, and listen to your body.
This is helpful! I have added deadlifts to my routine after many video tutorials and an ok on my form by the gym owner. He is a heavyweight powerlifting competitor, so form is critical for him. The comment about the belt was helpful as I wondered if they actually add safety. I know they help people lift heavier. The stretch-up tip is also good. I do those at night, but I'll add them after the lifts in the gym. I want to encourage you to do more videos on exercises using barbell and dumbells with a focus on older lifters where that makes a difference. I am 71 and I am always looking to improve my lifting routine. Thanks guys.
15 year deadlifter here. 280kg max without a belt. Never ever ever had lower back pain. How many people can say that? It's all in the hip hinge. 90% of gym goers cannot hip hinge correctly.
It is 90% luck to be honest. I see people at the gym lifting like morons all the time. I've seen them for years and they don't have issues. Meanwhile I got back problems even though personal trainers and multiple physical therapists told me my form was great.
@@coen071993 I have the same experience. My form is good according to everyone and yet I think I hurt my low back. On the other hand I know someone who’s shown me videos of theme deadlifting with aweful form in their early days and they’re fine
Deadlift is an extremely risky exercise. I'd add to Bob: if you hurt your back you're done with everything. Walking, standing, sitting, anything. But the deadlift done properly is a hugely rewarding exercise and a staple of a good weightlifting regime.
Yeah, there are less risky excercises which are more rewarding. There are even bodybuilders who don't deadlift. Deadlifting does not have a high impact on how your back looks, lats, shoulders and traps give you the best appereance.
Sadly most people do not understand that you cannot lift Heavy weights all the time and that periodization is the best way to lift weights over a long period of time.
Another idea for a video to watch, if you haven't done this already, would be to explain some exercises to stretch the legs, hips, and back PRIOR to dead lifting.
The answer is yes. Absolutely deadlifts can be done safely without injury. It is a complicated move that requires many years of consistent practice Definitely stop deadlifting if you feel yourself getting very fatigued as your form will breakdown and the problems will begin to set in. Same as any other major compound lift
I absolutely agree with your opinion about not rounding the back when deadlifting, but I never would have been able to lift the amount of weight I used in training and competition without rounding my back. I finally seriously hurt my back in 1987 but it was when I was squatting, not deadlifting. Now with using correct form and doing many of the exercises or stretches you recommend I only have occasional back pain or a flare up. My age is 60.
Didn't you need lumbar spine surgery? I hurt my back when I was 28 while doing deadlift. Now I'm 33. Doing all sort of heavy lifts and feel a twitch in my lower spine when I'm sitting. I'm afraid that I have to go for surgery in my old age.
@@rakeshgitm Well, I’m 63 now and I really don’t have any back problems. I also have to go to the store and pick up stuff for our business. I lift several 50lb bags every week and have no issues. The back will heal, but it can take awhile. I think many people have back problems because they don’t work out. Then they hurt their back and do even less, eventually having chronic back pain. Unless your pain is severe, doing something for your back is much better than letting it atrophy to the point of it getting injured doing simple, everyday tasks. Just my opinion, good luck to you friend!
Tx a lot for this advice for hip implant survivors who will do this exercise the similar way after viewing your helpful video. You people are doing this for a cause without selfishness. Admirable job for a certain people in society who need this video
Some incorrect and VERY dangerous advice on this video! Number one - Either choose a conventional style or a sumo style deadlift! You can't do a half sumo/half conventional stance! Number Two - the mixed grip is an option when your grip strength limits how much you can lift on the double overhand grip and while it can help you lift a lot more weight it does make keeping the bar up close against your legs a little more difficult and is thus a bit more dangerous for your back. Number three - although deadlift with your back nearly upright is, in fact, the right way for some folks, it most certainly is not for others -- it depends on the relative length of your legs, torso, and arms. AND you missed the most important thing -- keeping a straight bar path with the weight on top of mid-foot
Excellent instruction - you guys are incredible. I have pulled muscles throughout my glutes and low-mid back from deadlifting and bent-rows with not-so-great form many years ago and have found that glute bridges/hip thrusts have greatly helped and will start doing the various movements you explained here.
Stuart McGill says that situps are really bad for your back because the spine bends a lot.During deadlifts you should also engage your lats by keeping the bar close to your legs and externally rotating the shoulders or as some people say "try to break the bar".
Sit ups are bad not because they bend the spine but because of the great activation of the illiopsoas (hip flexor), which can cause lumbar problems since that muscle reaches the lumbar vertebrae.
I don't deadlift as often as I used to but there is still a place to incorporate it in ones training session from time to time and I'm glad I've taken a safe approach towards it because it's a compound lift
Came here from the recent KB Swing video. Like some people have stated, you're not quite doing a deadlift there. I'd strongly suggest you looking into Gray Cook's work. He comes from your world (Physical Therapy). You focus a lot on the low back, but if done correctly, glutes and hams should feel it most. Also, using a belt, he'd suggest, is running before you walk. Learn to brace yourself before you're using a belt, especially with submaximal weight. Gray suggesting why a Deadlift is safer than a Squat typically. Gray with Brett Jones going more in-depth with modifications. For a barbell, just do it from a rack if you have the mobility to keep neutral while going down. And finally, Dan John, an amazing and legendary coach. I think you'd be fans. This is a workshop he did on squats and deadlifts and olympic lifting. I think you'll take a lot from this and maybe get some extra material! He invented the Goblet Squat btw... ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-4ym18x-Nl6Q.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-2cwGRCnmgag.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-b8lNU5HLtmk.html
I love your videos. I was diagnosed with a bulging disc - flares up every 2 months or so. Your videos have made me determined to get my spine health in check before I go back to rigorous activity. My current situation includes some sciatic nerve pain which I haven't had before. Bummer. I'm 36, in great shape but this spine issue really gets me down. Your videos give me hope though! 2 quick questions: 1) Do the McKenzie Method rolls/supports I see on Amazon really worth their $$ or are rolls of paper towels, rolled up bath towels, etc. as you've shown in other videos truly as effective? 2) I played collegiate tennis which probably was the start of my problems. I've been cross fitting for 6 years. Is there really a way to safely Crossfit when you have recurring issues? Thank you SO MUCH!
It would be much more useful if you would give a weight range for what constitutes a "heavy" weight for a particular joint. Granted exact numbers will vary for different individuals, but "heavy" is far too ambiguous.
I think dead lift is not worth of doing. I broke my back first time years ago doing skateboarding. Nowadays i do weightlofting but i did not do deadlifts becouse they but too much stress for the back. Anyway i started to do some time ago but yesterdays broke my back again. I just don think dead lift i worth of doing
@@GNWP67 dude that was cardiac arrest he didnt die because of the lift and how dare compare someone like me to this champion ? its been a year now from this comment now i havent deadlifted for 8 months in a row after having a strong healthy back now my back hurts when i wake up so ill go back to deadlifts as soon as i can never give up deadlifting bois but with the proper technique.
@@thereisnorighteousperson1049 actually deadlift is the most worth exercise you can ever do in the gym and iam not exaggerating but as i said with a proper technique and slowly increasing the weight.
You forgot to mention that before lifting the weight the person should take a deep breath, brace and tighten their core before lifting the weight - their should be no slack in the body. Another alternative to the deadlift is the trap bar deadlift which is more safer.
Quality is always over quantity when it comes to deadlifts and squats, which are incredibly technical. Form is everything, and you should never ego lift.
Funny thing... I hurt my back getting off the couch. Pampered it and it just got worse! Then i got mad and went back to lifting including squats and deadlifts. I figured better to be strong and sore than weak and sore. Surprise, the pain disappeared almost immediately. Cured! Its my go-to when my back tweaks me.
I think the growth benefits of heavy deadlifts is why we do them over the exercises you've shown in this video. Could you do a video on your thoughts regarding "trap bar" deadlifts? Are they less dangerous with the same benefits?
Gents, you did not address the importance of core strength and hinging at the hip. You demonstrated more of a squat rather than a dead lift. The part about the points of contact was spot on.
Gosh, some of those alternatives look like a lot of stress directly to the lower back. Is it rather strengthening the lower back muscles? The dead lift looks easier, but I hurt my back doing the deadlift INCORRECTLY as you showed, so will try the alternatives!
5:46 When will they invent the "stick along your back and neck" device so you can always check if you're doing the deadlift correctly? I think that would sell... moderately well?
You didn't talk about anchoring a resistance hand and putting it around your waist. This adds weight to hams and glutes without increasing pressure on the back.
Thanks so much for showing this video. I have off and on back spasm and I'm nervous about attempting the deadlift. I love the trx because it works my back very well without injuring my lower back.
I would love also to ask you if you know of an exercise called 'reverse hyperextensions' popularised by a famous powerlifter called Louie Simmons which created a machine for performing that as well, it is based on sequence of flexion and extension of the spine, which by the theory is regenerative for the spinal disks. If you do not know of it, it would be worth of it checking it out as it falls within the physiotherapist scientific field. It is very similar with some of the variations you also use for working on the muscles of the lower back.
Trap bar safer, better, easier to learn. Treat as an exercise, not a competitive lift. No 1 rep max! If you insist on testing your limits you will inevitably exceed them.
I bought myself a trap bar for dead lifts specifically cause I heard it takes the load of the low back well I threw my back out for the 3rd time I think I’m done with dead lifts
First off, great content you guys put out! Love watching you everytime. Though I have to say your deadlift setup looks awefully low, does it not? AFAIK the standard bar placement is 8,75'' from the ground. Oftentimes people go higher by putting plates under their loaded bar to remove excess stress and potential for back rounding. Regarding your exercises: I don't see a practical way of a linear increase for training purposes. Yes, small increases can be made with dumbells, but only up to a certain point. The wrong execution of an exercise (movement pattern, form), an incorrect setup and ego-lifting primarily drives injury, not the exercise itself. And remember: competitive lifting are by definition prone to injury, because they essentially are 1RM lifts with a huge potential for suboptimal form. Knowingly done by the athlets.
It’s weird because my back hurts from a herniated disc (not from lifting) when I sit for 8 hours at work, but feels totally better when I deadlift. Granted, I’m not the heaviest deadlifter I know, but still lift significantly more than what I weigh. The deadlift isn’t 100% safe or without cost, but neither is anything else in life.
Lot's of comments extolling a trap bar. Yeah, that's easier for a novice with poor mobility to get off the floor while maintaining decent body position, but it provides no stability as you go up, and there's no built-in limit on overextending at the top. So still plenty of ways to screw it up. At the end of the day both forms are dangerous when done by somebody whose body isn't prepared for the exercise. Still beats being weak, since there's no proper way do that. :)
Love your videos. I have a pelvic tilt and I wondered what exercise I can do to correct it. This is after 2 kids and I feel like my pelvic is weak. Any suggestions will help. Thanks.
I hurt my back but I found out that I had a slight bit of scoliosis at the base of my back and I guess my injury was destined to happen even with good form as I progressed to a higher weight.
Hey guys, you mentioned heavy weights over a lifetime can cause a lot of stress on the joints, especially deadlifts for instance. Is 1x body weight considered "heavy"? I think many of those people you mention with long-term issues have probably have sub par form and have hurt their back over the years during their lifts. Just on my own personal experiences, 99% of back pain I've had have been related to sitting and/or sports like basketball which is a lot harder on the back than many people might think. So I'm wondering if this is more of a correlation rather than causation, as I haven't found any legit long-term studies regarding doing deadlifts over decades. I'd be surprised if there was a strong causal effect on people who had good form and kept the weight low to medium, and feel like it would be way more pronounced on people who had bad form and had injuries along the way.
You guys mentioned how people who lift heavy bench have their clavicle wear out... Can you PLEASE make videos on hood workouts to strengthen for fighters that always have to throw punches and such !! Thank you
To be honest, even if you’re a completely form perfect lifter, if you start to push the weight, it’s inevitable you will break form to some degree. Trust me. I have a prolapse L5-S1 from deadlifts I’m trying to rehab. Unless you compete, it’s not worth the risk. Imo anyway
partly true there is a price to be paid for lifting very heavy. but if you lift heavy but within yourself and its comfortable you will strengthen joints, muscles, ligaments, tendons etc etc. you cant just lift paper weights and expect to maintain any health
I was always scared to dead lift because of all the stories. I tried it going light no pain did research and realized the only way to fight the pain is exercise. I have bulgingdisc on lumbar
I know zip about dead lifts. I wanted to comment that I like every vid you do but I have a problem hearing you. The camera is far back from your voices, that may be part of it. Has anyone else commented on this? I felt it was worth mentioning.
What do you guys class as heavy? Is 2x body weight for a deadlift, 1.5x squat and 1.25x bench press way too heavy? If so whats a safe amount of weight?
i think the reps are the answer above 6-7 reps its not heavy and it depends so i did 4,5 plates each side for 7 reps and now thats now heavy for me but for someone else it is
Hello Bob & Brad, I'm curious if it's bad for the knees when locked at the end of the deadlift? One of the rules in powerlifting is knees locked, but one quick google says at the top result you should not lock knees. I'm confused, if it's good or bad for he knees, I'm also seeing on tutorials that you squeeze the glutes at the end, does that mean if you just squeeze glutes, then knee lock is safe?
Sir Hello, can you tell how much weight is safe after 5 years of left hip replacement surgery. We can see videos of Ronnie body builder who has started working out doing squads and deadlufts after hip replacemt. So how much weight is safe for a person to do a normal workout to be fit
What about a straight leg dead lift. That's how I've seen body boulders do and the dead lift bending at the knees are for power lifters. What's your take on this?
Stress on the back is not a bad thing. Form breakdown is a bad thing, because of too much weight. And done with too much volume the deadlift may put too much general stress on your whole system which is another thing.
Some one told me to start holding my breath while in motion in order to flex my core and also flex my ass and push my pelvis forward and my lower back pain disappears. Unfortunately I flexed my ass and locked out my legs and strained my calf 🤦♂️. Now I always makes sure I bend my knees to the slightest degree.
Thank you for all the informative content you put on your channel. You are deadlifting better than many strong dudes in gyms, even from many people working in fitness industry, asides that many people underestimate other exercises for strengthening the core, like the one's you do at the end, if they are done progressively towards more difficult variations they can be very demanding and extremely effective for athletisicm,strength and definitely health with low risk for any injury as well. Cheers!
They have a video about proper way to lift up items. The way people pick up things causes problems, even if they are virtually no weight, like pens. More people in the world get injured doing that but granted, dead lifts can be risky. I'm no too worried I read all the important direction before I do it; and implement the safest method. I need to get some video for a form check though.
Sir since Doctor has advised not to lean down on earth So is it possible to lean on earth with help of Right leg if hip replacement is on left leg. Can we lean down facing to earth with help of right leg by taking a support and do Regular pushups instead of Inclined pushups. Like I can see in this video? Please advise. Regards
