Deadlift and Lifting Technique – Who Said That’s Correct?
Is deadlifting bad for your back? That’s the question that’s echoed through gyms, clinics, and dinner tables for years. You’ve probably heard someone say, “Deadlifts are dangerous,” or “You should never round your back when lifting.” But let’s hit pause and ask: who actually said that’s correct?
The truth is more nuanced—and more empowering—than you might think.
Is Deadlifting Bad for Your Back?
The short answer? No. Deadlifting isn’t bad for your back—poorly prepared backs and poor technique are. The deadlift is a foundational human movement pattern. We pick things up off the floor every day. Whether it’s a suitcase, your toddler, or a barbell, your spine is designed to handle load.
So where did the fear come from?
Much of the hesitation around deadlifting stems from outdated ideas that view the spine as a fragile structure—a “glass back” waiting to shatter under pressure. This “anti-glass” narrative, while well-intentioned, doesn’t match what modern research and clinical practice show us.
The Anti-Fragile Back: Your Spine Is Built to Adapt
The human spine isn’t weak—it’s anti-fragile, meaning it gets stronger when appropriately stressed over time. Bones, discs, ligaments, tendons, and muscles respond to load by adapting, growing more resilient and tolerant to stress. Just like a callus on your hand or stronger lungs after weeks of running, your spine adapts.
This is the foundation of strength and conditioning: gradual, progressive exposure to load builds capacity. Deadlifts, when introduced properly, are one of the most effective tools for improving posterior chain strength—glutes, hamstrings, spinal erectors—and overall resilience.
Lower Back Pain & Deadlifting: What Role Does Lifting Technique Play?
Many people with lower back pain are told to avoid lifting entirely or to always keep a “neutral spine.” While spinal position can influence load distribution, the idea that only a perfectly neutral spine is safe doesn’t hold up in the real world—or in the research.
Spinal flexion (rounding) is a normal, natural movement. Olympic lifters, powerlifters, CrossFit athletes, and even manual laborers routinely lift with a degree of flexion without injury—because their bodies are conditioned to it.
That’s the key: load + control + progressive exposure = capacity.
If someone with lower back pain has been avoiding movement, the tissues of the lower back may be deconditioned, not damaged. In that context, reintroducing lifting movements like the deadlift in a safe, graded way is one of the best rehab tools we have.
“Who Said That’s Correct?” – Questioning Movement Dogma
It’s easy to repeat what we were taught:
“Keep your back straight.”
“Lift with your legs.”
“Never round your spine.”
But science evolves. We now understand that there is no one-size-fits-all “correct” lifting technique. Instead, what matters is:
- Intentional movement
- Load management
- Context (rehab, strength, day-to-day function)
- The individual’s capacity and training age
Some people feel stronger and safer in a rigid, neutral spine. Others (like powerlifters) generate more force with a slight rounding. Both can be “correct” when coached properly and loaded appropriately.
Deadlift in Practice: From Rehab to Resilience
As a Cape Town-based chiropractor who works with athletes and weekend warriors alike, I use variations of the deadlift in both rehabilitation and performance programs. From trap bar lifts to kettlebell deadlifts to heavy barbell work, we build stronger backs—not fragile ones.
Here’s how deadlifting can benefit your spine:
- Improves posterior chain strength
- Teaches spinal control and bracing
- Conditions discs and ligaments to tolerate load
- Boosts confidence in movement
- Reduces fear of bending and lifting
Final Word: It’s Not the Lift, It’s the Load and Context
Deadlifting isn’t dangerous—not preparing for it is. Avoiding movement because of fear only feeds into deconditioning, loss of function, and persistent pain. Instead, let’s flip the narrative:
Your back is strong. It was built to bend, to lift, and to adapt.
Whether you’re dealing with back pain or looking to bulletproof your spine, the deadlift—when coached, cued, and progressed correctly—is one of your greatest allies.
Want to Learn How to Deadlift Properly?
I coach patients through all stages of rehab and performance training—from sore backs to strong deadlifts. If you’re based in Cape Town and want to move better, feel stronger, and lift with confidence, book an assessment today.
📍 Dr Tristan Koekemoer | Chiropractor Cape Town
🔗 Book Online Now
📲 @thecapetownchiro on Instagram
Frequently Asked Questions (FAQs)
❓Is deadlifting bad for your back?
No, deadlifting is not inherently bad for your back. When done with appropriate technique and progressive loading, it can actually strengthen the spine and surrounding musculature, reducing injury risk over time.
❓Should I always keep a neutral spine when lifting?
Not necessarily. While a neutral spine may reduce shear forces, some flexion or rounding can be safe and even functional, especially in trained individuals. The key is load management and training tolerance.
❓Can I deadlift if I have lower back pain?
In many cases, yes. With proper coaching and variation (like kettlebell or trap bar deadlifts), lifting can help rebuild tissue capacity, confidence, and strength. It’s best done under the guidance of a healthcare professional experienced in movement-based rehab.
❓What’s the safest type of deadlift?
There’s no universally “safest” variation—it depends on your goals, experience, and physical condition. Beginners often do well with trap bar or kettlebell deadlifts, while barbell lifts are great for more advanced lifters.
❓What muscles does the deadlift strengthen?
Deadlifts target the entire posterior chain: glutes, hamstrings, spinal erectors, lats, and core. They also improve grip strength and overall body coordination.
❓How often should I deadlift?
This depends on your training program, goals, and recovery. General guidelines range from 1–2 times per week for most people. If you’re rehabbing from back pain, frequency and load should be tailored to your current capacity.
❓Is it normal to feel sore in the lower back after deadlifting?
Mild muscle soreness in the erectors is normal, especially after new or heavier deadlift sessions. Sharp pain, nerve symptoms, or lingering soreness beyond 48–72 hours may indicate the need for a technique review or load adjustment.
📍 Dr Tristan Koekemoer | Chiropractor Cape Town
🔗 Book Online Now
📲 @thecapetownchiro on Instagram