The deadlift works the upper and lower back, hips and legs. Apart from improving posture and strengthening muscles, deadlifts improve your strength and power. There are different deadweight styles, so if you have problems with one style, you can experiment with another. If you have a pre-existing back injury, you should consult your doctor before attempting the deadlift. If you use the proper style and do not have any back injuries, the deadlift will not damage the discs in your spine.
The dead weight
The conventional deadlift (the most common deadweight style) involves lifting a barbell from the ground. Your feet should not be more open than your shoulders and you should grab the bar with your hands right in front of your legs. To avoid excessive pressure on the lower back, bend down to grab the bar and push your hips back, keeping the shoulders behind the bar and the torso as vertical as possible. When standing with the bar, keep pushing your shoulders back, avoiding arching your back at all times. According to a study published in the July 2000 issue of "Medicine and Science in Sports and Exercise," the conventional deadlift exerts a lot of pressure on the lower back, but does not directly harm the disks of the spine.
Sumo Deadlift [Sumo Deadlifts]
An alternative that can reduce the cutting force in the lower back is the sumo deadlift style. This exercise involves placing your feet more open than your shoulders, sometimes about 1, 5 times the width of your shoulders. By pushing your hips down and your knees out before lifting the bar off the ground, you are able to keep your torso in a much straighter position. This also has the effect of reducing the work of the lower back. According to the April 2002 issue of "Medicine and Science in Sports and Exercise," the sumo-style deadlift works the legs more than the conventional deadlift.
Minimizing the cutting force
While the deadlift may not be detrimental to the disks of your spine, if you have sensitive areas that involve the lower back, you should train with the utmost caution at all times. To avoid additional strain, limit the cutting force (the force that is applied to the spine at a given angle), as much as possible. Your spine can tolerate more force vertically than horizontally, so the upright position of the torso minimizes the cutting force. A common mistake when practicing the deadlift is to allow the bar to take off from your body. Conversely, keeping the bar closer minimizes tension in the lower back caused by excessive cutting force.
Effects of long-term training
While there are no comprehensive studies on long-term deadweight training, a six-month study published in the "Journal of Strength and Conditioning Research", in which it was practiced Normal deadweight, no negative effects were found due to training. After the six-month period, all participants showed an increase in bone mineral density, which means that they not only made their muscles stronger, but also their skeletons. While this result is usually higher in younger subjects, it also occurs in all weight lifters regardless of age.