Are deadlifts bad for your back?
cyoka13
Posts: 288 Member
Newb to weight training here..
After researching several strength programs, I like Stronglifts because of it's simplicity. My goals are to decrease my body fat percentage and to increase strength. I am also using dumbbells. They are adjustable weights and currently have 25 lbs each. There is room for one more plate when I get to that point. For a while I was discouraged because I did not have a barbell but then I came across this...
http://www.myfitnesspal.com/topics/show/902569-barbell-routines-when-you-only-have-dumbbells
Anyways, when I look online at videos of stiff-legged deadlifts, it appears to me that that would be really bad for your back. "They" always say to bend at the knees not at the back.. I saw videos for non-stiff legged deadlifts, but they appear to me to be very much like squats with dumbbells. So I am a bit confused and I want to make sure I am using form that would not cause injury.
I would appreciate any feedback you can give.
ETA: I know dumbbells are not ideal for weight programs. So if you there is a weight program different then Stronglifts that would be better suited for dumbbells, I am open to suggestions.
Thanks!
Christina
After researching several strength programs, I like Stronglifts because of it's simplicity. My goals are to decrease my body fat percentage and to increase strength. I am also using dumbbells. They are adjustable weights and currently have 25 lbs each. There is room for one more plate when I get to that point. For a while I was discouraged because I did not have a barbell but then I came across this...
http://www.myfitnesspal.com/topics/show/902569-barbell-routines-when-you-only-have-dumbbells
Anyways, when I look online at videos of stiff-legged deadlifts, it appears to me that that would be really bad for your back. "They" always say to bend at the knees not at the back.. I saw videos for non-stiff legged deadlifts, but they appear to me to be very much like squats with dumbbells. So I am a bit confused and I want to make sure I am using form that would not cause injury.
I would appreciate any feedback you can give.
ETA: I know dumbbells are not ideal for weight programs. So if you there is a weight program different then Stronglifts that would be better suited for dumbbells, I am open to suggestions.
Thanks!
Christina
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Replies
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Dead lifts(DL), straight leg dead lifts(SLDL), romanian dead lifts(RDL) can all hurt your back with improper form and too much weight.
Always perfect form before adding any weight.
Doing them correctly strengthens your entire posterior chain.0 -
Dead lifts(DL), straight leg dead lifts(SLDL), romanian dead lifts(RDL) can all hurt your back with improper form and too much weight.
Always perfect form before adding any weight.
Doing them correctly strengthens your entire posterior chain.
^^Yep.
The objective is to strengthen your back (and hammies etc) - using progressive loading and proper form. That way you are less likely to hurt your back in day to day life (and when doing other lifts).0 -
I've incorporated back movements with articulation such as stiff-legged deadlifts and cable rows with spinal articulation specifically to strengthen my back and help recover from pretty bad back injuries.
"Don't lift with your back" is correct - your back is in a superior position for heavy lifting when keeping your back straight and articulating at the waist and knees. However, when done properly, "lifting with the back" can be an excellent exercise to strengthen the erectors and other back muscles. You can certainly lift heavier things with a stiff, straight back.
ETA: read the Erector and Abdominal weakness blurbs here:
http://www.exrx.net/Kinesiology/Weaknesses.html#anchor130067
Also:
http://www.exrx.net/ExInfo/LowBackTidbits.html0 -
Thanks all. I appreciate the feedback. It makes sense that with proper form and appropriate weight levels it strengthens your back, but I just wanted some reassurance before getting into it.0
