Deadlift safety is a serious concern for weight lifters. There are a number of issues to consider, with back and knees most vulnerable to injury during the deadlift.
By keeping excellent form and being aware of technique, you can be sure of achieving a safe and effective deadlift.
Risks associated with the deadlift
When performing the deadlift, the lower back is particularly vulnerable. The risk is greatest comes when trying to deadlift with a bent or rounded back.
The back should be straight and rigid throughout the lift. The spine should be neutral and abdominals braced to provide a strong core and support the spine to prevent back injury when performing the deadlift.
Bicep tears can occur if attempting to deadlift with bent arms. Arms should always be kept straight during the lift, with triceps tight.
Dropping the bar is a risk during the deadlift if you try to lift too heavy a weight that it slides out of your grip.
Deadlift safety precautions
There are a number of things we can do to increase deadlift safety and reduce the risk of injury when performing deadlifts. Read on to learn more about deadlift safety and various precautions that will make your lifting safer.
The deadlift is one of the simplest lifts to do yet one of the most difficult to perform correctly. The wrong technique could prove very dangerous.
It is better to lift a lighter weight with proper technique than to try to lift to heavier a weight with bad form. Lifting too heavy a weight causes the spine to try to overcompensate and you can suffer injury.
Weight lifting belt for deadlift
Many weight lifters use a special lifting belt to protect their lower back and aid stability during the deadlift.
Your back should be kept straight at all times with chest out and shoulders back.
The deadlift movement should be slow, smooth and controlled with no sudden jerks which could aggravate muscles.
Abdominal muscles should be kept tight at all times during the deadlift to help protect the spine and muscles of the lower back (erector spinae).
When performing the deadlift, your arms should also be totally straight with no bending in the elbow. Deadlifting with bent arms can tear your biceps, so always be aware to straighten your arms out, loosening the bicep muscles out, and keep triceps tight.
The leg muscles should take the bulk of the weight at the beginning of the movement to ensure deadlift safety for the back. The legs should be flexed throughout. If the legs are prematurely straightened this puts too much pressure on the back.
Be careful to keep a strong grip on the barbell when performing the deadlift. Some weight lifters use lifting straps to help maintain a tight grip when lifting heavy weights.
The use of lifting straps can help you lift heavier loads as it increases grip strength. It is also a safety measure to ensure the barbell cannot slide out of your grip and fall during any part of the lift.
Read more about the deadlift: