Are Deadlifts Worth It? Risks Explained

We’ve all heard of the ever-popular deadlift; the quintessential compound exercise that is as effective as it is technical in its execution.

But not all lifters believe that the deadlift is as essential in a training program as many say - when compared to the disadvantages, are the benefits of the deadlift truly worth it?

Though the deadlift is infamous for its risk of injury, it is also considered to be one of the most effective training tools available to the modern lifter, especially in regards to posterior chain recruitment and endocrinological response. Whether or not this injury risk is worth the benefits will depend on the lifter and their physiology.

What are Deadlifts?

Deadlifts are a multi-joint compound exercise often performed so as to train the muscles of the back and legs, as well as a method of training at maximal intensity for low volume sets.

The deadlift is frequently encountered in strength-building or powerlifting programs as a staple exercise alongside other heavy movements like the back squat and the bench press.

Weight and Volume

Deadlifts are usually programmed for low volume sets and moderate to high amounts of weight, with the lifter often training within 2-3 repetitions of their one repetition maximum weight.

This can easily place a lifter at a 9 on the RPE scale, if not more.

Equipment Used to Deadlift

The deadlift is a free weight exercise of significant weight, and as such is most often performed with an olympic straight barbell and set of weight plates. 

Certain variations of the deadlift may be performed with dumbbells or kettlebells, or otherwise wish specially shaped barbells that can alter the mechanics of the exercise.

Basic Form Outline of Deadlifts

As a general overview of the more important form cues of the deadlift;

First, the lifter will stand behind a loaded barbell with the bar touching their shins, head facing forward and feet set at a stable hip-width apart. 

Bending at the hips and knees, they will grip the barbell in both hands, ensuring that their core is correctly braced and that the back is at a neutral curvature.

Pushing through the heels, they will then extend their hips and knees once more, pulling the barbell upwards as they rise into a standing position. 

Once in this position, they will hold it for a count before releasing the barbell, thereby completing the repetition.

Injury Risk and Deadlifts

Though there are indeed several disadvantages to performing deadlifts, the most glaring and frequently cited have to do with its risk of causing injuries to the lifter.

When performed improperly or in excess, the deadlift can easily lead to mild or moderate soft tissue injuries, causing the lifter discomfort and interrupting their training progress as they take time off to recover.

What Causes Injuries From the Deadlift?

There are two primary causes of injury from weightlifting, regardless of the exercise:

1. Improper form adherence
2. Poor programming

Improper form adherence is an error in lift execution, where the lifter (whether ignorantly or not) will stray from proper exercise mechanics and otherwise place force on parts of the body that are not in a position to bear said force.

Poor programming, on the other hand, has to do with the manner in which the workout itself is performed. Overtraining, lifting too much weight or even simply having too many similar workout sessions within a given span of time can lead to poor recovery and eventual injury.

In both instances, the deadlift is especially dangerous, as poor deadlift form can quickly (and intensely) lead to injuries of delicate areas like the core, lower back or hips.

So too for poor programming, which can lead to tendonitis of any number of areas, or otherwise to central nervous system fatigue as the deadlift taxes the CNS to a high level.

Most Common Type of Injury From Deadlifting

The most common type of injury sustained from deadlifting is that of lower back damage.

Whether due to a pulled muscle, inflamed tendon or even tears of either one - failing to perform the deadlift correctly can cause pain, discomfort and even a loss of mobility of the lower back.

Such effects are because of the position in which deadlifts will place the torso, with poor form adherence causing too much of the weight to be placed on the lower back as it is in a state of extension, leading to soft tissue damage.

When Should a Lifter Start Deadlifting?

The deadlift is somewhat complex in its execution, and individuals new to lifting in general may find that the deadlift is more harmful than effective.

Though learning the fundamentals of the deadlift right from the start is an excellent idea, it may be best to hold off on performing working-weight deadlift sets until the lifter has already mastered basic exercise mechanics. 

1-2 weeks of solid resistance training should be enough time to incorporate the deadlift into a novice lifter’s training program safely.

When Should a Lifter Stop Deadlifting?

It goes without saying that lifters of all levels should stop deadlifting if they experience sharp pain anywhere in their body.

However, it may also be a good idea to turn down the intensity of their deadlift sets if they are performing multiple workouts involving the exercise in a single week, thereby allowing for greater recovery to occur between sessions.

Furthermore, lifters performing the deadlift at very high amounts of weight (say, over 400 pounds) may wish to also control the volume per set, as though their muscles are perfectly capable of handling the weight, it is possible that their bones and tendons are not as structurally secure.

Finally, there is also the use case for deadlifts.

If the lifter’s goals are simply general muscle development and health, it is unlikely that they need to be performing deadlifts beyond a certain amount of weight. As such, leaving the very heavy deadlift singles to powerlifters or other types of strength athletes may be the smarter choice.

Benefits of Deadlifts

Clearly, if the disadvantages were the only aspect of deadlifts present, then nobody would perform it. 

This is fortunately not the case, and in fact it is an arguable point that the benefits of the exercise can greatly outweigh the risks, especially if they are in-line with the lifter's goals.

Full Body Muscular Development

The deadlift is the very definition of a compound exercise, working practically every muscle group in the body to a dynamic or static capacity. This includes the upper body as well, contrary to the popular belief that the deadlift is solely a posterior chain exercise.

Not only can such an activation pattern save the lifter time, but it will also help condition the body to a higher intensity of activity - making future sets of the deadlift easier, alongside other movements like sprinting or climbing.

Excellent Endocrine Response

Not only do deadlifts initiate hypertrophy in the muscles of the body, but so too can they cause other positive effects to occur in the endocrine system.

A heightened metabolism, reduced chemical stress response, greater cellular insulin sensitivity and improved HGH (growth hormone) levels are just a few of the many non-muscle benefits of performing deadlifts, all without the use of pharmaceutical interventions or other medical practices.

Deadlifts Can Prevent Injury as Well

Despite the idea that deadlifts are a risky exercise as far as injuries go, performing them correctly can actually “bulletproof” parts of the body, reducing the risk of injury by causing tissues in key areas to become denser and more flexible.

While this obviously makes performing future deadlift sets safer, it can also carry over to other strenuous and potentially dangerous activities, such as working laborious jobs or performing other resistance exercises like the good morning or back squat.

Impressive Strength Building

The deadlift is considered to be a classic strength movement for a reason. All the aforementioned benefits alongside the rather impressive capacity to build muscular strength equates to the deadlift being invaluable among powerlifters and similar athletes.

Regular performance of the deadlift can strengthen not only the upper and lower body, but also non-muscular tissue that would normally be taxed by heavy weightlifting, such as tendons, bones, and the central nervous system.

Transfer to All Athletic Activities

An improvement in strength, greater endocrine health and full-body muscular development all mean that the deadlift improves an athlete’s performance - not only in weightlifting, but also at general athleticism itself.

The technique and mechanics behind the deadlift also translate quite well to natural activities normally performed by many athletes, and will directly contribute to lower body explosiveness and power as well.

Comparing the Benefits of Deadlifts to the Injury Risk

We’ve gone over the potential risks of deadlifts, as well as what makes them such a popular weightlifting exercise.

Now though, the question remains; are deadlifts worth it?

In actuality, the answer to this question isn’t so clear-cut as it may seem. 

Simply comparing the risks to the rewards is not enough, and the lifter should also take into account their goals, their physiology and injury history, as well as be honest with themselves as to whether they are actually able to perform the exercise correctly.

Taking Everything Into Account

If you are an athlete, powerlifter, or an otherwise healthy individual who wishes to build significant muscular strength and size - then yes, the deadlift just may be essential to your training, as long as you take the time and patience to learn it correctly.

Otherwise, if your goals do not involve significant development of your muscular potential (such as training for health or endurance sports, for example), then the deadlift isn’t exactly essential, and may bring more risks than needed.

Furthermore, if you have a previous history of hip, knee or back injuries, it is absolutely essential to speak to a physician prior to attempting the deadlift at all.

Tips to Reduce the Injury Risk of Deadlifts

Apart from proper programming and following form perfectly, there are also a few tips to keep in mind that can greatly reduce a lifter’s risk of injury when followed.

Try a Belt

For lifters having trouble maintaining a neutral lower back or proper core brace, using a lifting belt can greatly reduce the risk of injury from deadlifts.

Keep in mind that this is a band-aid solution, and that it is a far better choice to learn to maintain intra-abdominal pressure and a neutral back, rather than relying on a piece of fitness equipment.

Mobility Drills and Warm-Ups are Essential

Regardless of whether you’re performing a light weight workout or testing your maximum deadlift weight, it is important to always perform mobility work, and to warm-up appropriately.

For the deadlift, this means ensuring that the lower back, hips, and posterior chain are utilized in dynamic stretches, and that a few warm-ups sets with increasing weight have been performed.

Modify the Form as Needed, or Try an Alternative

Because of differences in physiology and lifestyle, some lifters will find that making small changes to the form of the deadlift provide a more stable and advantageous movement than if they were to follow the form to the letter.

So long as this doesn’t increase the lifter’s risk of injury, it is entirely fine - and may even help keep them safe if it distributes resistance to the stronger parts of the body.

Dial Back the Intensity

Training at too high an intensity too often can lead to overuse injuries and tendon irritation. 

One universally-applicable tip is to avoid training at an RPE of 9 or above for more than one or two training sessions per week, especially if the workout involves deadlifts. Try to keep the near-maximal sets at a frequency that will not overly tax the body as a whole.

Focus on Quality Over Quantity of Reps

Much of lifting heavy weights is meant to be done in a quantity-over-quality fashion, meaning that one safe and effective repetition is better than three loose and fast ones.

This is all the more true with deadlifts, and it is far better to perform slow and controlled sets at a low number of repetitions, rather than rushing through a high-volume set that only loosely follows proper form.

The Verdict - Are Deadlifts Really Worth it?

So, are deadlifts worth it? The answer is yes - so long as your goals are aligned with the many benefits of performing it, and that you perform it correctly. 

Even if you’re particularly worried about sustaining an injury from deadlifts, remember that it is up to your form adherence and programming to control the risk.

Respect the exercise, and it is unlikely you will end up injuring yourself.

References

1. Bengtsson V, Berglund L, Aasa U. Narrative review of injuries in powerlifting with special reference to their association to the squat, bench press and deadlift. BMJ Open Sport Exerc Med. 2018 Jul 17;4(1):e000382. doi: 10.1136/bmjsem-2018-000382. PMID: 30057777; PMCID: PMC6059276.

2. Barnes MJ, Miller A, Reeve D, Stewart RJC. Acute Neuromuscular and Endocrine Responses to Two Different Compound Exercises: Squat vs. Deadlift. J Strength Cond Res. 2019 Sep;33(9):2381-2387. doi: 10.1519/JSC.0000000000002140. PMID: 28704311.