Deadlifts are one of the “big three” lifts, along with squats and bench press, that are commonly used to test full body strength. But when it comes to the members we train at AIM Athletic in Langley, whether in personal training, small group training, or active rehab, the deadlift tends to be a polarizing exercise. Some people love the feeling of pulling heavy weight, while others avoid deadlifts altogether. There are a few reasons why deadlifts are not universally loved, but the good news is that there are plenty of alternatives that still deliver the same posterior chain benefits without the drawbacks.
One of the main reasons people dislike deadlifts is that they are hard. A proper deadlift requires full body engagement, particularly from the posterior chain, making it one of the most physically demanding exercises we program. It is not uncommon for members to feel completely out of breath after just a few reps, especially when they are pushing close to their max effort. Grip strength is another common limiting factor. Many general population members, especially those who do not work manual labor jobs, struggle to hold onto the bar long enough to complete their sets. This is made worse by aggressive knurling on barbells, which can cause calluses or even tear the skin if the grip starts to slip.
Another reason some members struggle with deadlifts comes down to height. Taller individuals have to bend over more to reach the bar, requiring greater mobility and flexibility. They also have to move the weight through a longer range of motion, meaning they perform more total work compared to a shorter lifter pulling the same load. Because of these biomechanical differences, deadlifts can feel significantly harder for taller members, even if their overall strength levels are high.
The biggest reason we hear for members avoiding deadlifts, though, is a past injury. Many people associate deadlifts with lower back pain because they have hurt themselves attempting them in the past. The reality is that deadlifts, when performed correctly, are a safe and highly effective movement. But they are also a technical lift that requires proper setup, bracing, and execution, things that most people do not learn from watching a YouTube video or copying someone else at the gym. At AIM Athletic, we focus on coaching proper technique in our small group and personal training sessions to ensure members are lifting safely and efficiently, reducing the risk of injury while maximizing results.
That being said, not everyone needs to deadlift. If grip strength is an issue, straps can help, but they do not solve the underlying weakness. If mobility limitations make getting into a good starting position difficult, elevating the bar on blocks or using a trap bar can provide a more comfortable setup. The trap bar’s neutral handles allow for a more natural grip and better positioning, reducing stress on the lower back. This makes it a great option for many of our members, particularly those in active rehab who are rebuilding strength after an injury.
For taller members, Romanian deadlifts can be a better choice. Since Romanian deadlifts start from a standing position rather than the floor, the lifter can control their range of motion based on mobility and comfort. And for members recovering from injuries, or those who simply do not enjoy deadlifts, hip thrusts are often a better alternative. Hip thrusts provide many of the same posterior chain benefits without axial spinal loading, making them an effective and safer option for building strength.
At AIM Athletic, we believe in individualizing training to fit the needs of each member. If deadlifts work well for you, we will coach you to perform them as efficiently as possible. If they do not, we will find the right alternative that allows you to build strength and improve performance without unnecessary strain. The goal is always to help our members move better, feel stronger, and stay injury free, whether that includes deadlifts or not.
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