Everyone Should Deadlift
We don't say it lightly, but everyone should deadlift. There are many different versions of the deadlift, but you should be doing it. Research has shown that deadlifts can be used to treat low back pain (here, here, here). If you are in a hurry, check out this blog article that summarizes the results of some of the research. Thanks to the Barbell Physio for that post.
The Nachemson Chart demonstrates that the pressure on your spine is the same if you are sitting slouched at a desk as if you are deadlifting. Deadlifts will get your stronger and add strength to the low back and back of the leg.
Not everyone can and should deadlift the same way. There are many different ways to deadlift and you can have a trainer or physical therapist teach you the different sytles. We recommend working on your hip hinge before you start.
Styles of Deadlift
Kettlbell Deadlift - using the KB helps to keep you more comfortable and no worries about the barbell smashing your shins
Barbell Deadlift - typical deadlift seen in the gym. can be scaled to lift from an elevated surface if you do not feel safe lifting from the ground
Trap-Bar Deadlift - keeps the arms at your sides to help achieve greater range of motion in order to reach the ground
Straight Leg Deadlift - used to help isolate the hamstrings. Requires good midline control
Staggered Stance Deadlift - targets one side more than the other. Good for working on areas that may need more strength targeting such as a side that has not recovered from and injury fully.
Conclusion
Everyone should deadlift. It is a safe and effective movement for the low back and help you get stronger and even ease low back pain. We can try to help you figure out where to start and teach you how to progress your deadlift. Good luck out there.
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