In fact deadlifts are hard on the back just like any other exercise that does not follow good lifting practice as taught by workplace safety people.
Get overall strong. Squat and deadlift. My coach and boss who has 10 slipped discs lifts the heaviest in my gym and he is pain free.
Movement coach, strength & conditioning coach, rehab therapist
I've recently dropped back squats in favor of deadlift and dumbbell front squat. I found that training heavy deadlift and back squat in same session was too taxing. A front squat with a single db propped in front of works the core very well (as would any front squat). I like using a 100 lb DB and doing 10-20 reps of deep front squats. 100 lbs with a DB on front squat is actually IMO just as challenging as a back squat at nearly 200.
I am a big fan of the sumo deadlift. I have long legs and sumo deadlift is simpler because you spend less focus on getting the bar to move around your leg.
Last edited by Wiggle; 06-06-14 at 11:03 AM.
Deadlifts (Romainian & Russian) Are not for the back I stand by what I said yes there is recruitment of some back muscles for stabilzation
We have this dissussion with many of our new " ExPHys students and I think it dates back to old school body-builders (the ones with bad backs) ,these are often the same guys who do behind the neck Lat-Pull downs ( then complain of shoulder & neck pain go figure).
If you lo ok athowyou do these (from a Bio-mechcanicanil point) you'll see that the Hamstrings (& Glute med/max) should be doing the work. Not the smaller back muscles. Most time people use thier back as the Glute(medis) and Hamstrings are weak so they wind up using the back and this is where the risk of injury sky rockets. The other point is prorper back position: in my experience those who use these exercises for the back have poor back position (rounding of the mid back) Also as most cyclists (and people in general that sit a lot) have tight Hamstrings so they have a very hard time firing those muscles.
Some good resources are the NSCA web site (National Stength and Condioning Assoc) and the ACE Personal trainers hand book.
While the EXRX site has some good info not all is up to date.
On a personal/bio-mechcanical level not a big fan of sumo-squats as I feel they put too much stress on the inner hips I much prefer to have the joints pretty much "stacked". Better stability lower risk. The gains from doing them is not worth the risk and I don't perscibe them to clients but that's just me.
In closing have you ever heard the expression " Lift with your legs not your back"
Coach TJ Cormier NSCA-CPT/USAC Level1 Coach
However it's important to point out that "back pain" is not a specific condition and there is no one exercise that would be of benefit for all back issues.
I see what you're saying. I think we generally agree it's perhaps just the percentages of effort coming from back versus legs we are differing on, not a big deal though. The posterior chain works together and the amount of effort from the different muscles will depend alot on the lifters existing strengths.
Yeah sumo squats tend to be hit or miss depending on your body type, I know some people have said they also do not like the inwards forces it can place on the knees.
Deadlift is a both a back exercise and not a back exercise.
Yes because the spinal erectors are contracting isometrically. So you could say that you are training to get a stronger isometric contraction.
No because the spinal erectors are contracting isometrically. The prime movers are the glutes and hamstrings.