Why Everyone Should Learn to Deadlift—Even If You’re Not a Powerlifter
- Apr 8
- 3 min read
Let’s get one thing straight: deadlifting does not ruin your back.
Yes, someone actually told me their physical therapist said that. Oof. While a heavy barbell deadlift might not be the move for everyone, the ability to hinge properly and pick things up with good form? That’s a life skill. And it just so happens to be exactly what deadlifting teaches you.
You’re Probably Already Deadlifting—You Just Don’t Know It
Here’s the thing: if you’ve ever picked up your toddler, moved a couch, or grabbed an Amazon box off the porch, you’ve done a deadlift. You’ve picked up dead weight off the floor. The real question is: did you do it in a way that protects your body?
Learning how to deadlift in a controlled setting (like your friendly neighborhood gym) teaches you how to move safely and powerfully in the real world. It’s not about becoming a powerlifter—it’s about injury prevention and functional strength.
Strengthening the Posterior Chain: AKA Your Built-In Support System
Deadlifts are one of the best ways to build strength in your posterior chain—your glutes, hamstrings, and back. These muscles aren’t just there to make your jeans fit better (although, hey, bonus). They’re crucial for posture, movement, and preventing pain.
One study even found that deadlifts are more effective at building those deep spinal muscles—the longissimus and multifidus—than your standard stability ball extensions. Translation: deadlifting can help support your spine and keep you standing tall, without throwing out your back reaching for your keys.
Deadlifts and Low Back Pain: Let’s Talk Facts
Here’s a plot twist for you: deadlifts can actually help with low back pain. A 2015 study showed that when done correctly, deadlifting can reduce pain and improve function. And from what I’ve seen in my own work, I can confirm it’s not just theory. With the right variation and cues, I’ve helped many clients with low back pain incorporate deadlifts into their routines—safely and successfully.
The key? Tailoring the movement, staying mindful, and using smart cues (more on that in a sec).
Breathwork + Deadlifts = Core Activation Magic
If you’ve worked with me, you know I’m kind of obsessed with breath. But for good reason—it’s your secret weapon when it comes to core engagement, especially during lifts.
When you deadlift, a proper inhale into your ribs can help activate your transverse abdominis (those deep core muscles that act like a built-in corset). Pair that with a powerful exhale, and your core becomes a stabilizing powerhouse.
Deadlift Cues to Keep in Mind
Here’s a handy checklist to make your deadlift safe and effective:
Inhale into your ribs as you hinge.
Hinge from the hips first, then let your knees bend just enough to reach the weight.
Draw your lats down and keep them there—your back’s role is to stabilize, not to lift.
Push through your feet like you’re driving into the floor.
Exhale through your mouth as you lift, like you’re blowing up a big balloon—this lights up your deep core.
Keep the bar or weight skimming your legs as you lift.
Deadlifts aren’t scary. They’re empowering! And when done with intention and the right cues, they can seriously level up your strength, posture, and daily movement.
Ready to take your fitness to the next level? Book an assessment today to explore how improving your foot strength can transform your whole body! Let’s chat at our next session!
barefoot shoes, minimalist footwear, core strength, foot health, balance, posture, proprioception, injury prevention, strength training, fitness tips
Comments