Shakespeare's less known question

It’s not the famous question from Shakespeare, but it’s just as important: to deadlift or not to deadlift?

Like most things, the answer is ‘it depends’.

If you are doing a sport that involves deadlifts, such as powerlifting or strongman, then you obviously need to deadlift. If not then it is more nuanced, and that’s what we are looking at here.

There are different types of deadlift. When we say deadlift the main one that we think of is with a straight barbell, from the ground. The plate is 45cm in diameter for Olympic sized plates, which is more and more common in most gyms. For some people this means the bar starts at mid-shin, for others it can be well below or well above that, depending on their height. Already, this makes the deadlift different for everyone. With that height you might not have the mobility to get into a good, safe position. Equally, you might be able to handle an even lower position. It’s different for everyone.

You also need to know why you are deadlifting. I like to make sure that everyone that I coach can deadlift. Note ‘can’ in that sentence. I want them to have the ability to, as that shows the ability to organise their body effectively, keeping a straight trunk under load. They’ll also need to do a deadlift whenever they pick up the bar for exercises like hang cleans, or RDLs. Think of it as a skill that they learn.

After that you can switch it up. Some people love the deadlift, and want to keep pushing it. Others can deadlift with the bar raised slightly off the ground, or do a trap bar deadlift, which puts you in a more upright position, easier for your body to handle. For some, they push the RDL instead, preferring that top-down approach to a heavy hinge pattern (which is what a deadlift is).

Regardless, there are many ways to deadlift that aren’t just a straight barbell from the floor. The risk-reward of a barbell from the floor often isn’t there. Even if you can get into a good position there to start with, it is really common for people to lose it slightly, putting their back at risk. It’s easier to maintain that good position if you raise the bar slightly, or go to a trap bar. That’s another reason that some people like RDLs - once they get the bar up, they set themselves in a good position and find it easier to maintain it than when they lift the bar from the floor rep after rep.

It’s an important movement, but one that needs individualised to what you need and can handle. If you want some guidance on this then send through a video of you deadlifting (however you do it) and we can go from there.

Train hard. Eat well. Get better.

Max

max-performance.co.uk

@maxroger7 (Insta)

If you're ready to follow a programme that will get you results then get in touch and let's get started!