The Deadlift: Why It’s a Must-Have in Your Workout Routine
When was the last time you picked something up off the ground—a bag of groceries, a heavy box, or even your toddler? That motion is essentially a deadlift, one of the most functional movements we perform daily, yet when it comes to formally doing it in a workout, it’s the center of backlash and uncertainty. Our team of sports physical therapists, including resident powerlifting expert, Dr. Josh Davis, DPT, and our Youth Speed & Strength staff, huddled up this week to bring the insights you need to know, whether you’re an athlete (any age) or adult. Simply put, mastering the deadlift in a controlled, safe environment translates to better strength and movement mechanics in real life, reducing the risk of injury and improving your overall fitness.
In this week’s Physical Therapy Feature, we break down the deadlift, why it’s important for adults and athletes alike, how to do it correctly and the best ways to get started.
Deadlifting for Athletes of All Ages
Athletes, regardless of age or sport, benefit immensely from the deadlift. When most people hear “deadlift” they’re thinking about an Olympic competitor or someone loading up a ton of weight. We understand the deadlift can come with a bad rap, but there are SO MANY different formats of a deadlift of equipment that can be used so athletes as young as either years old can begin lifting confidently and safely. Here’s the top reasons why athletes need to engage in deadlifting:
- Full-Body Strength Development: The deadlift engages your posterior chain—hamstrings, glutes, and back—critical for explosive movements like sprinting, jumping, and agility. If you’re an athlete that’s looking to run faster or jump higher, the deadlift is an essential strength training movement and key contributor to development.
- Injury Prevention: By strengthening these key muscles, the deadlift improves posture, stability, and resilience against common athletic injuries, such as hamstring strains or lower back pain. There are also deadlift variations – many of which you can see on a weekly basis in our youth speed and strength programs – that aid in athletic performance. One of the most overlooked elements of athletic training is “learning how to stop” aka put on the brakes. Most athletes are all gas, no brakes, and this can be a critical point where athletes are exposed and at a higher risk of injury.
- Transferable Power: Whether you’re tackling an opponent, accelerating on the field, or cutting around a defender, the power you develop through deadlifting directly translates to better performance.
Why It’s Safe for Young Athletes
When done with proper technique under the guidance of experts, like our youth speed and strength coaches or physical therapists, deadlifting is perfectly safe—even for kids and teens. Starting with lighter loads and focusing on form ensures a solid foundation for lifelong strength training. Whether you’re starting with a kettlebell, medicine ball, training bar or dowel, the deadlift is a foundational starting point for an athlete and their strength training routine.
Deadlifting for Adults: Strength for Everyday Life
For the general adult population, the deadlift is a game-changer:
- Build Functional Strength: Picking things up is unavoidable. Deadlifting improves your ability to lift safely and efficiently, reducing strain on your back.
- Boost Bone Density: Especially important as we age, weight-bearing exercises like deadlifting improve bone health and decrease the risk of osteoporosis. If you want to get a look at the correlation between your muscle mass and bone density, get a DEXA Scan!
- Improve Posture: Strengthening your posterior chain helps combat the effects of sitting all day, reducing neck and back pain.
- Feel Empowered: There’s nothing like the confidence boost that comes from lifting heavy weight off the ground!
Hear from Dr. Josh about how to start:
If you’re not confident getting into deadlifting on your own and would like guidance, we’re here to help. We have multiple options, personal training, group training and physical therapy that people often choose to get familiar, confident and then head out on their own.
Proper Deadlift Technique: The Key to Success
Here’s how to perform a deadlift with good form:
- Set Up: Stand with feet shoulder-width apart, toes pointing slightly outward. Place the barbell over the midfoot.
- Grip: Bend down and grab the barbell with hands slightly wider than your knees.
- Position Your Back: Keep your spine neutral and chest up—avoid rounding or overextending your lower back.
- Engage Your Core: Brace your abdominal muscles to stabilize your spine.
- Lift: Push through your heels, extending your hips and knees simultaneously. Keep the bar close to your body.
- Finish: Stand tall at the top without leaning back. Lower the bar under control.
Expert tip, watch here
If you’re unsure about your form, our expert physical therapists can guide you to ensure every lift is safe and effective.
Progressive Overload: Start Small and Build Smart
and gradually increase the load as you get stronger. This principle, called progressive overload, ensures steady strength gains without risking injury.
Soreness Is Normal!
It’s common to feel soreness after deadlifting, particularly in your lower back. This happens because your muscles are working to stabilize your spine during the lift. With proper form, this soreness is normal and will subside as your muscles adapt.
Dr. Josh has a message for you about back soreness after deadlifting:
Take the First Step Toward Strength
At APEX Performance Wellness & Rehab, we’re here to help you make deadlifting—and other foundational movements—a safe and effective part of your routine.
💻 Subscribe to our YouTube Channel for expert tips, demonstrations, and more.
📅 Schedule a one-on-one physical therapy appointment through your health insurance to perfect your form and address any concerns.
🏋️ Join our group training classes, tailored for both youth athletes and adults, or book a personal training session with our expert coaches.
Ready to get started? Visit our Physical Therapy page to learn more, and let’s get lifting!
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