Hey Angels and Alphas,
Deadlifting heavy weights can be exhilarating, but it’s also dangerous if you’re doing the exercise incorrectly. Fortunately, once you know the most common deadlifting myths and mistakes, you can easily avoid them and start enjoying your workouts again!
Here are the top five myths about deadlifting that you should stop believing today if you want to do it properly and get the maximum results from your exercise efforts.
Myth #1 – There is only one way to perform a deadlift
There are many ways to perform a deadlift, and each one will work different parts of your body. Which one you choose will depend on your goal. For example, if you want to focus on building up the muscles in your back, then a Romanian deadlift would be the best option for you. If you want more of an emphasis on the hamstrings and glutes, then a stiff-legged deadlift would be perfect for that.
Myth #2 – Your lower back should never move
Many people have heard that your lower back should never move during a deadlift. That’s not true, though: it can and should move a little bit. If your lower back doesn’t move at all, then you are using the wrong muscles and risking injury. The lumbar spine is designed for motion and is capable of flexion, extension, lateral flexion, and rotation. Avoiding motion completely can lead to a shortening of the lumbar muscles which will cause them to be less flexible over time. This can also lead to stiffness in the spine from lack of use.
Myth #3 – Only powerlifters can do deadlifts
In recent years, the deadlift has become one of the most popular exercises. It is known as a compound exercise because it uses many muscle groups at once, including those in your back and hamstrings. This exercise is often touted as being bad for your knees, but this isn’t true. In fact, there are studies that show that deadlifts can actually be beneficial for keeping your body mobile and healthy.
It’s important to remember that while deadlifts are great for your core, they’re also a demanding exercise. If you have a pre-existing back problem or other health issue, you may not be able to do them correctly. Also, if you don’t do them correctly, you can strain your lower back or hips. For safety’s sake, never perform deadlifts with bad form or without assistance from someone qualified who can spot you and correct your form if needed.
Myth #4 – If you want big traps, don’t do deadlifts
There’s a lot of misguided advice when it comes to deadlifts and training the neck muscles. Some people say that you should only deadlift if you want big traps, others say that you shouldn’t do them if you want traps at all. Neither of those statements is true, and here’s why: deadlifts work your whole back, which includes your neck muscles. When someone says deadlifts don’t work my traps, they’re most likely referring to the fact that the traps are being used in a stabilizing role rather than as prime movers.
Myth #5 – Deadlifts are bad for your knees
Many people believe that deadlifts are bad for the knees because they can place excessive strain on the knee joints. However, this is not the case. The fact is that when you are performing a deadlift and your spine remains aligned, there is less pressure put on your knees. This means that if you have any knee problems at all, it’s best not to perform deadlifts. But if your knees are healthy and strong, then fear not!