In November of 2017, it was recommend start to integrate deadlifts into my strength training regime. Under the supervision of an experienced body builder, I did around 20 deadlifts with what I thought was a “okay” amount of weight. The tiny gym I was at did NOT have a hex bar as shown above. Later than night, but lower back was killing me. The pain eventually went away so about a 10 days later I attempted a few more with almost no weight on the bar itself, yet afterwards I was in pain again.
In early 2018, I had a major bout of sciatica, presumably caused by dead lifting, where nary a chiropractor, massage therapist or physical therapist could fix it. I finally went to my family physician and he prescribed Pretoszone. Within 48 hours the pain was gone. The P.T. said he never recommends deadlifts for strength training.
Fast forward three years: for the past nine months I have had what feels like a pinched nerve causing premature pain or weakness in my right leg while cycling more than 60-90 minutes (sometimes while backcountry skiing & usually while hiking). This is despite a professional bike fit with a P.T. with a pressure mapping saddle system. The pain is always on my right leg, which is where my sciatica left off. Ibuprofen will remedy the situation, but I don’t want to have to take that before every single ride! Preliminary diagnosis is that I have EIAE (External External Iliac Artery Endofibrosis), but further testing or imaging is needed. The vascular surgeon I met with in 2019 recommended I hang up cycling and find another sport that doesn’t pinch my artery while cycling, but the problem also persists with other sports.
Long story short: deadlifts are dangerous, especially for tall people like me (6′ 3″). If you feel you MUST do them, I highly recommend a hex bar. Below are some of notes about deadlifting for tall people.
Deadlift Substitutes
- Replace the deadlift with the Rack Pull (start at knees & pull up), Romanian Deadlift (start at knees & lower down, but does little for quads), Kettlebell Pull-through. https://www.bodybuilding.com/fun/the-very-best-deadlift-alternatives i.e. planks, https://www.youtube.com/watch?v=vqrWrR_UCQA & Kettlebell Swing (back flat & don’t squat too much) https://www.youtube.com/watch?v=YSxHifyI6s8.
- Some people simply can’t do deadlifts w/o pain. “I have people do a squat, or HIP THRUST, or even a trap bar deadlift to get the same effect without any problems.” https://www.menshealth.com.au/top-trainer-says-not-all-guys-should-deadlift
- Replace the deadlift with three flexion-based workouts using squat patterns and ROLL OUTS (or if you can hold it all together well enough, explosive heavy ball slams). https://breakingmuscle.com/fitness/why-i-will-never-program-a-deadlift-again
- Dumbbell Deadlift (one in each hand to side, similar to trap bar)
- Bent-over Rows
https://www.cheatsheet.com/health-fitness/weight-lifting-moves-you-can-substitute-for-deadlifts.html/?a=viewall - Keep you back curved is best for leg press, which is why it is bad for you ?? https://www.silversneakers.com/blog/worst-senior-exercises/
- Dumbbell Lunge: Barbells in hand & lunge bending knees & how I recovered from a deadlift injury. https://www.youtube.com/watch?v=UO21aKZuO-Q
- Do partial deadlifts first for 8 weeks.
https://www.ironmanmagazine.com/is-it-a-good-idea-for-older-lifters-to-do-deadlifts/ - Do leg press instead of Squats. 80% as good with 10% of the risk. Never use a leg press if you have existing back pain and always consult a physician first if you are over 45. Finally, movements that put direct downward pressure on the spine, such as squats and dead lifts, are proved to be effective in preventing osteoporosis.
https://www.fitness.com/articles/1013/squats_and_deadlifts_after_40_don_t_do_it.php - If you’re new to deadlifts or have questionable form I’d start with high handle trap bar deads. Stick with these for at least six months and never go above five reps. But if for some reason you can’t deadlift, it’s nothing to get down about. You’ll be just fine with squats, Olympic pulls, shrugs, glute hams and the like.
http://jasonferruggia.com/drop-the-deadlift/
Correct Deadlift for Tall People (video)
Proper Leg Press Technique
- Don’t bend knee more than 45-degrees. The most common mistakes, says Woll, are allowing your head to pop off the bench, with your chin tucked, or allowing your lower back to do the same. “We all have lower back issues, so we never want to ‘load’ a lower back,” Then remember that the back of your head and from the middle of your spine all the way down to your hips should be flush against the bench, she says.
https://www.huffingtonpost.com/2012/08/28/fix-your-form-how-to-exercise-leg-press_n_1833521.html - http://seannal.com/articles/training/leg-press-form.php
- https://www.nhs.uk/Livewell/fitness/Pages/Top-10-gym-exercises-done-incorrectly.aspx
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