Why It’s Probably Your Setup, Not Your Spine
Ah, the deadlift.
The king of lifts. The functional strength builder. The… back destroyer?
At least, that’s what you might think if your lower back starts barking every time you pick up a barbell (or a laundry basket).
But here’s the deal:
Deadlifts aren’t bad for your back—bad deadlifts are bad for your back.
What’s Really Going On?
If your deadlift feels more like a backbend and less like a hip hinge, your spine is probably doing the heavy lifting.
And it hates that job.
Here’s what’s usually to blame:
- Rounded upper back
- Poor bar position
- Weak lats
- Lack of core engagement
- Rushing the setup and yanking the weight like you’re starting a lawnmower
The result? Your spine moves under load—which is about as fun for your vertebrae as sitting through a 3-hour meeting with no snacks.
A Helpful Exercise: The RDL-to-Deadlift Progression
Before you go full send on barbell pulls, you’ve got to earn the hinge.
Enter: the Romanian Deadlift (RDL), your back’s favorite gateway drug to full-body strength.
How to do it:
- Grab two light dumbbells.
- Stand with feet hip-width apart, knees soft, core tight.
- Push your hips back while keeping your spine long—think “reach your butt to the wall.”
- Stop when you feel tension in your hamstrings, then drive through your heels to return.
- 2–3 sets of 10–12 reps builds awareness, strength, and control.
Once your body understands this pattern, you’ll pull from the floor like a pro—with your hips and hamstrings doing the work, not your lumbar discs.
Sound Familiar?
Imagine someone named Chris (you probably know a Chris).
He loaded a barbell, bent over like he was reaching into a dryer, and yanked with all he had…
Cue lower back spasms, Advil, and an “I guess I can’t deadlift anymore” declaration.
Then Chris learned the hip hinge.
Cleaned up his form.
Strengthened his lats and glutes.
Two months later? He’s pulling weight pain-free and calling the deadlift “therapeutic.”
We call that redemption.
Bottom Line:
👉 If deadlifting hurts your back, the problem isn’t the lift—it’s how you’re doing it.
And we can help you fix that with smart progressions, cueing, and confidence-building strength work.
To schedule a free consultation, click here: www.engagefitnessmontana.com/free-intro
Engage Fitness—where hope begins, strength grows, and consistency wins.