Save Your Back: Drop The Deadlift!

[Dreamliner]

Literally. Once you've lifted it, drop it ... if you can. If you have bumper plates just drop it. If you don't, lower as quickly as you can. I'm talking fraction of a second. And don't guide it on the way down. As Chad Waterbury reminds, NOTHING good comes out of the negative portion of the barbell deadlift.

The deadlift is a notable exception to the rule "Concentric as fast as possible, eccentric under control." The reverse is the case. Lift deliberately, lower as fast as possible.

With this in mind I'm just doing singles now. Here's what my workout looked like today:

135 X 1
155 X 1
175 X 1
195 X 1
215 X 1
235 X 1
215 X 1
215 X 1
215 X 1
215 X 1

Notice how I worked up to a max (not my true max, I back-cycled recently) then dropped a bit in order to adhere to my 10-Rep Rule.

Just take this under consideration. You may have cause to thank me.

[StrangeGator]

Perfect timing. I was just about to post some questions regarding my squat routine and lack of a dead lift routine. My back is finally healthy enough to do a decent squat workout. I'm almost ready to try dead lifts again. Your routine makes sense for me.

Not sure about dropping the bar. Seems kind of crazy.

[Dreamliner]

Originally Posted by StrangeGator

Perfect timing. I was just about to post some questions regarding my squat routine and lack of a dead lift routine. My back is finally healthy enough to do a decent squat workout. I'm almost ready to try dead lifts again. Your routine makes sense for me.

Not sure about dropping the bar. Seems kind of crazy.

It is a little unsettling at first. But if you can do it, it doesn't have to be quite so traumatic. On the negative, KEEPING THE LOW BACK ARCHED, lower the bar to knees ... then drop.

Having dropped the bar, do not attempt to then grab the bar to prevent it from bouncing. Trust me on this.

[StrangeGator]

I'll try that on Saturday.

[Dreamliner]

Originally Posted by StrangeGator

I'll try that on Saturday.

Remember that the low back position is crucial. If you cannot keep it arched to lower the bar to knee level ... drop it from the top.

[Scott_L]

Save your back. Totally delete from your routine. Ridiculous stress on your disks...

[Dreamliner]

Originally Posted by Scott_L

Save your back. Totally delete from your routine. Ridiculous stress on your disks...

It's also a fantastic way to strengthen your back. I'm 55, and was diagnosed with herniated discs years before I took up deadlifting. The difference between then and now is that, whereas my back is generally achy after deadlifting, I almost never experience the sort of neuropathy that I did prior to taking up deadlifting. And recent spinal x-rays look fantastic. Even my scoliosis is markedly improved.

It's the only weighted exercise I continue to do and I cannot think of an exercise which is its equal in terms or total-body stimulation.

There are no contraindicated exercises. Only contraindicated people.

[Dreamliner]

And of course another option is to shorten range of motion. You can do rack pulls or place a pad under the bar. If I were training an athlete I'd have him/her either just drop the bar or do rack pulls.

[StrangeGator]

Save your back. Totally delete from your routine. Ridiculous stress on your disks...

I've found that the residual pain from my back injury and my knee injuries have actually subsided from lifting. I think adding the dead lift, but being very careful about my form will help even more.

At 53, I'm stronger than I've been in my life. Not pushing my luck though. I never squat more than 225, and generally do a high rep routine with moderate weight, supplemented by box jumps and jump squats. I'll start my dead lift routine tomorrow with 135 just to get comfortable, then add weight slowly as I perfect my form.

[Dreamliner]

Arguably, mastering the deadlift is a viable method for learning to lift heavy objects off the floor WITHOUT HURTING YOUR BACK.

The average person might be at greater risk than the guy doing barbell deadlifts because: (A) his back is not prepared and (B) he cannot control his environment. In other words, hoisting a big box or a piece of furniture doesn't offer the leverage advantages of a heavy barbell.

Because I can deadlift close to twice my bodyweight I believe I am better prepared when called upon to hoist that heavy piece of furniture without hurting myself.