@Bukharin Yeah, it was pretty good.
Some superhuman lifter went on Joe Rogan and spoke ill of deadlifts. For us mere mortals the exercise is very useful (especially for computer nerds). Near his level the deadlift can become dangerous because of the amount of weight.
The biggest problems I've seen and experienced were with the setup, its a game of inches and alignments that often takes more time than the 1x5 lift itself. Look up Alan Thrall's setup on youtube and anything by Rippetoe. If you want to read a lot about it before doing it properly read the Starting Strength book which will also help with all other major lifts.
Unlike weighted pullups and the plethora of exercises that work the upper back, there are few exercises that work the lower back.
The lower back muscles (primairly the spinal erectors and the quadratus lumborum) are responsible for maintenance of posture and back health. What do I mean by back health? You will notice that many older people (and some white collar workers in offices) experience lower back problems or disc degeneration. The reason for this is because the spinal column becomes loaded and takes the weight of their torso rather than distributing it amongst the muscles of the back. This means that the annulus fibrosis (the fibrous material between the vertebrae that houses the jelly of the nucleus pulposes in the center of the intervertebral disc) degenerates from constant pressures applied to it, eventually causing it to rupture and the nucleus pulposes (the jelly in the center of the intervertebral disc) to 'pop out' and compress nearby spinal roots (this is called a hernia) causing everything from weakness and tingling of the lower extremities to urinary and fecal incontinence in severe cases. Furthermore, the intervertebral discs main role is as 'shock abosrbers' meant to allow the incredible flexibility and range of motion of the lower back. They are also meant to prevent the contact between vertebra and thus their degeneration. They are not 'designed' to hold the entire weight of the torso.
Deadlifts are one of the most effective muscles in strengthening the spinal erectors, quadratum lumborum and lower back aponeurosis (connective tissue of the lower back to which the rectus femoris muscles attach). Having strong spinal erectors, quadratus lumborum muscles and dense lower back aponeurosis allows them to hold the weight of the torso and takes the strain off the annulus fibrosis of the intervertebral discs and off the spinal column, allowing for better back health and preventing vertebral degeneration and rupturing of the annulus fibrosis and thus herniation.
With that said, some people will claim that deadlifts are bad for the lower back. That is only true in two cases, 1) if you have poor form or 2) you increase weight in the deadlift too fast.
Poor form in the deadlift can have multiple forms but usually involves rounding of the lower back or pulling with the lower back rather than extending with the hamstrings and glutes. Rounding of the lower back involves putting too much strain on the intervertebral discs and results in the degeneration/rupturing of the annulus fibrosus (remember the role of the intervetebral disc is that of a shock absorber meant to prevent vertebral bodies from contacting each other and degenerating - for example ankylosing sppndylitis) and herniation.
Pulling with the lower back means that you use the spinal erectors and quadratus lumborum and the lower back aponeurosis to lift the bar off the ground. These muscles consist of primairly slow twitch red fibers and are meant primairly as stabilizers. This means that they are weak and do not have the same capacity for force generation as say the quadratus muscles in the legs. By pulling with the lower back one can injure the spinal erector, the quadratus lumborum or the aponeurosis.
To develop the fragile muscles of the spine (and the connective tissue of the lower back), one must increase thw weight of the deadlift gradually. Rapid increases in weight (like in the squat) are possible but will cause injury because the rate of actin/myosin synthesis in these slow twitch muscle is reduced and uses different myosin heads from the fast twitch muscles.
What does this mean for you? This means that one should spend a long period of time at low weights (135 lbs) learning the proper technique for the deadlift (for example the "wedging" or "seesaw" technique that loads ones glutes/hamstrings - meaning that rhe weight already comes off the floor by just getting into the proper position) and weight increases should be by 2.5 lbs or maximum 5 lbs per month. Although, one will feel stronger and able to deadlift more (and will likely be able to) concerns about lower back health dictate that strength increases in deadlift take years rather than months.Read More