Deadlifting Injuries: Tips from a long-time powerlifter on preventing them

Injuries from deadlifting seem to be occurring more often than in previous decades. Powerlifters have been doing heavy deadlifts ever since the sport began (back in the late 1960s). In recent years deadlifting has become more popular amongst non-competitive lifters.

At the tender age of 83 (almost 84) I have been doing heavy deadlifts as a powerlifter for over 35 years and have exactly zero back problems. I have been lifting weights since 1955 and have competed in 8 different sports since I was a kid.

The only back problems I have ever experienced came from running, where lower back problems are one of the most common injuries.

Back problems that come from running occur because the hamstrings get very tight, and the abdominal muscles are often very weak. This distorts the alignment of the pelvis causing pressure on nerves in the lower back.

The simple cure for most runners back problems is to build up their abdominal muscles.

As noted above I have been doing heavy deadlifts for over 35 years and have never experienced a back problem.

I suspect that the damage done by deadlifts could be significantly reduced by paying attention to the following items.

 

Technique is Everything

While the deadlift may appear to be a simple lift, there is a great deal of precision involved in doing a heavy pull.

My casual observation in several gyms where I have trained is that most lifters pay close to zero attention to optimal technique. They simply grab and rip.

Powerlifters who train with an expert coach are not likely to do this. They understand that excellent technique is needed to get maximum mechanical advantage and generate maximum force in the pull.

While optimal technique is essential for avoiding injury, many lifters are unaware of this or seem to believe that attitude can overcome gravity.

In my book Powerlifting Over 50 I devote over ten pages of detail about how to properly pull a deadlift.

Some of the most critical items are: 1) always keep a flat back during the pull; 2) keep your hips low so that you feel the strain of the lift in your abs not your lower back; 3) keep your shoulders rolled back during the lift so that the bar does not drift forward.

Sounds simple. However, this overly simple advice is akin to telling a novice piano player that if they want to play a Rachmaninov concerto they should use their hands.

It is essential to practice perfect technique over and over again until it becomes an automatic part of every pull.

 

Poor Conditioning

I have always maintained that to lift heavy weights a lifter must be in physical condition to lift heavy weights.

A key part of this conditioning is building up resilience in the lower back, hamstrings, glutes and core area so that one can do the heavy workouts needed to build up a big deadlift.

I strongly believe that my back injury free career has been hugely impacted by doing conditioning exercises that allow me to do heavy lifting for weeks, months and years.

What are these magic conditioning exercises?

At the top of my list is the kettlebell snatch. This move builds phenomenal durability throughout the posterior power chain and in the upper back and shoulders.

I began doing this lift in 2002 and routinely did roughly 10,000 snatches each year with a 24kilo kettlebell up until about 2019. That averages out to 200 a week.

That was from age 62 to age 79. My bodyweight was always close to 181 weight class.

In the spring of 2019, I cut down to the 165-pound class. Since then (age 79-83) I have been doing 5000-7000 snatches per year with a 20 kilo kettlebell.

My strong suggestion for anyone who wants to have a long lifting career with minimal or only minor injuries is to learn the kettlebell snatch and do roughly 100 per week.forever.

The snatch is a bit tricky, so start with the two-hand swing and gradually learn how to do the snatch either from a coach, reading about it or watching a video.

 

Dumb attitude

When I see a lot of the lifters who train on the deadlift Im reminded of an old quote describing a Russian general who had the heart of a lion and the head of a sheep.

Lifters watching themselves in the mirror and pretending to be fired up indicates to me that they are going to put everything they have into each workout.and burn out or get injured in a few months.

Giving all you have in every workout is a mantra that appeals to many of the just do it set. However, Im reminded of another quote by NBA legend Bill Russell. Do you want to win the workoutor win the game?

Managing your energy and building strength (and skill) over time is necessary to have a chance for a long and injury free career.

Next week more on the deadlift: 10 ways to get injured and 7 ways to train heavy without getting hurt.

Lift Big!

Richard