Like many things in life, whether or not to deadlift isn't a straightforward answer. It hinges on your personal goals. It's not about following the crowd or getting influenced by others' opinions about deadlifting. If your objective is powerlifting, deadlifting becomes essential. If your aim is to maximize strength, the deadlift is likely a core component of achieving that. There are many reasons someone might choose to deadlift: personal enjoyment, its carry-over to other lifts, or specific athletic goals, BUT there’s always a flip side...
From the perspective of a certified personal trainer focusing on the general population, I'd argue the traditional deadlift may not be the best choice due to the risk associated with improper technique.
If you're not fully committed to mastering the intricacies of the deadlift, you're potentially putting yourself at risk. Safer alternatives can provide similar benefits. For example, the Romanian deadlift is less risky and less complex. It still targets the posterior chain effectively and other exercises like glute bridges or cable pull-throughs can also be beneficial. Most beginners at the gym will need up front coaching and mobility work to ensure they’re deadlifting appropriately, ESPECIALLY when the weight starts getting heavier.
I don’t want there to be any mistake though… there is no doubt that the deadlift is unparalleled for targeting your hamstrings, your erector spinae, lower back, and glutes. It is called the king for a reason, but there are alternatives like the trap bar deadlift which offers less strain on the lower back. If you're not training for powerlifting competitions, your strength requirements will likely be met without the need for traditional deadlifts.
It also absolutely KILLS me to say this, but...
Other revered exercises aren't 100% mandatory either. For certain movements, if you're not up for the requisite mobility work or diligent form practice, maybe that certain lift isn't for you (...for now). None of this is to say that you should use excuses to skip out on revered exercises, like a deadlift or a barbell back squat, but you SHOULD address your issues, imbalances, and weaknesses before fully diving into some movements so you don't hurt youself. Depending on your situation, it can be beneficial to adjust your exercises selection to work the same muscles and movement patterns with another exercise based on your goals and limitations. And I'll drive home the point that it's vital to recognize the importance of warm-ups, flexibility, and mobility work etc, especially for specific movements.
The most optimal thing you can do is the most sustainable. If you get injured, you won’t sustain anything except frustration!
What do I do? Well, I've decided not to traditional deadlift a while ago. I prioritize my well-being and don't feel the need to prove my lifting prowess. My goal is general strength and aesthetics, and I believe the risk of the traditional deadlift outweighs its benefits for me. I still ‘deadlift’, but I choose to do ALTERNATIVES such as the Romanian Deadlift and Trap Bar Deadlifts. I also like to focus on the Weighted Glute Bridge and Cable Machine Pull-Throughs for additional hip hinge/glute work.
Competitive athletes and powerlifters have different considerations, too. For instance, some athletes avoid deadlifts during their competitive season due to concerns about nervous system fatigue or injury risks. However, they might incorporate them in the off-season. I've personally spoken with and learned from both athletes and trainers of athletes who choose to abstain from deadlifts entirely. But again, every decision is individual and goal-centric.
Your choice should prioritize your safety and align with your goals!
Spark notes... you SHOULD be deadlifting, but maybe the TRADITIONAL deadlift isn't for you and your goals!
Extra material:
A while back I watched a great YouTube video covering this topic, by none other than Jeff Cavalier of Athlean-X. He talks about the ‘controversial’ take Strongman, Robert Oberst, gave about deadlifting. It’s worth a watch!
If you’d like to ensure you’re safely and effectively reaching your goals, consider my personal training services to help you through your journey!
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*This information is for educational purposes only. I am not a doctor. None of this is medical advice. Everything here has been gathered through personal experience and personal research. If you are going to start a physical activity regime, you should consult your physician. For proper nutritional advice, you should see a registered dietitian. I am just a dude on the internet.
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