I have always been a proponent of the deadlift, and in recent years there has been a resurgence in popularity of this lift, especially for general fitness. For this reason I’d like to share with you some thoughts on the pros and cons of several variations of this exercise.
Let’s start with the straight-leg deadlift. If the legs are locked in the deadlift, or hyperextended, this exercise can only end badly. One popular explanation for this involves the iliotibial band, a band of fibrous tissue that is attached to the hip and extends down the outside of the thigh. If you feel along the outside of your knee as you flex it, you’ll find that the IT-band tension increases. With the glutes out of the picture, the theory is that the stress on the lumbar vertebrae increases. That makes sense, but also consider that with the knees straight you create a longer lever arm, which by itself increases stress on the vertebrae. By bending your knees, you shorten the lever arm, which in turn reduces the stress on the vertebrae; what’s more, the stress is distributed over a greater number of structures.
There is some confusion about the safety of straight-leg deadlifts because the seated toe touch is considered a standard measurement of hamstring flexibility in US school systems. With this test the legs are straight and the back is allowed to flex (obviously, individuals with a long torso and long arms will have an advantage in this test). This is the same position assumed when an athlete stands up and touches their toes. If toe touching is considered a standard physical fitness test that is safe for children, then shouldn’t an exercise that simulates this movement, such as the straight-leg deadlift, also be safe? Well, no. First the toe-touch test is not administered with the spine under load, and one of the reasons it is a popular test is that it is easy to administer with large groups.
Performing a deadlift with a rounded back shifts much of the stress away from the muscles to the vertebrae and ligaments – it’s often described as “hanging by your back ligaments.” The problem is compounded when an athlete stands on a platform, as is often recommended by those who endorse this exercise, so the range of motion is greater. What’s more, the individual often uses momentum to force themselves into a greater range of motion, a range that they could not achieve otherwise.
Generally, I prefer the conventional bent-leg deadlift. To achieve a greater range of motion, you can perform it on a low platform and also use a wider grip. The wider grip makes it significantly harder to hold the weight, so this is one of the few times I would say that straps are permissible. You don’t want your grip strength to reduce how hard you can work the muscles of the posterior chain. However, I would advise you to use straps only on the heaviest sets, as you want to keep your grip strong. By the way, I recently saw a video of former world weightlifting champion Dmitriy Klokov, 2008 silver medalist in the 231-pound bodyweight class, snatch 445 pounds (202 kilos) while standing on a 4-inch platform. This is amazing, especially when you consider that the current world record snatch in that bodyweight class is 440 pounds (200 kilos).
Put a Hex on Your Deadlift
Another good exercise is the hex bar deadlift, as the weight is positioned in line with the center of mass, rather than in front. This design increases the involvement of the quads. Also, because the shoulders are back, it’s much easier to maintain the optimal lifting posture when performing this exercise. In fact, a study published in July 2011 in the
Journal of Strength and Conditioning Research shows that the hex bar deadlift is a better choice than the straight bar for those with a history of lower back pain or those in the final stages of rehabilitation. The researchers say the hex bar places less stress on the lower back, “more evenly distributing the load between the joints of the body” and that when compared to a hex bar, the straight bar deadlift is “the most challenging exercise for the lumbar spine.”
Finally, if you want to take your deadlifting to the next level and perform deadlifts in competition, you have some heavy thinking to do. The issue is that there are several different powerlifting organizations and the rules vary among them. For the most part, the changes in the rules affect primarily the squat and the bench press, and the supportive gear used in powerlifting often doesn’t provide much help in hoisting heavier deadlift poundages. In fact, among the most important assistive gear for the deadlift, interestingly enough, are ballet shoes – or at least shoes with a very low heel. The theory is that a low heel will enable the lifter to start the bar from a higher position. Because the start of the deadlift is the most difficult portion of the lift for most athletes, having a lower heel can make a significant difference in how much weight can be lifted.
Ed Coan is one of the great powerlifters of all time, breaking over 70 world records. Coan did his most impressive lifting in the 220-pound (100 kilos) bodyweight class, and his best deadlift was 901 pounds (409 kilos) – he also deadlifted 859 pounds (390 kilos) in the 198-pound class. Coan said he preferred to lift in competitions sanctioned by the International Powerlifting Federation, which follows more of the traditional rules in powerlifting and doesn’t allow for the use of extreme equipment that is supported by other organizations. This fact makes his accomplishments even more impressive.
In May 2010 I invited Coan to do a presentation at our Eleiko Strength Summit at the Poliquin Strength Institute in East Greenwich, Rhode Island. Coan shared with us his simple yet effective approach to training, which includes focusing on perfect technique in every lift. For insight into this remarkable athlete’s training philosophy and his accomplishments that have made him a legend in the sport, pick up a copy of
Coan: The Man, the Myth, the Method by Marty Gallagher. Why not learn from the best?