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Should you do deadlifts if you have a bad back?
Don’t Fear the Deadlift It is true that improper execution any exercise can result in low back injury. However, when performed properly, the deadlift is an excellent exercise to strengthen your hips and low back. Proper instruction and coaching of the exercise should always occur for anyone with low back pain.
Can I do deadlifts if I have lower back pain?
Essentially, if your back pain allows you to, and your low back muscles are strong enough to support you during the movement, you not only CAN deadlift with back pain, but you SHOULD deadlift with back pain!
Which deadlift is best for back?
Conventional Deadlift = Greater Lower Back Involvement
- Sumo deadlift & trap-bar deadlift = less lower back muscle involvement but more quadriceps involvement.
- Conventional deadlift = greatest lower back muscle involvement and less quadriceps involvement.
What is hex bar used for?
The trap bar, otherwise known as an Olympic Hex Bar, is a bar that weight lifters and exercise enthusiasts use for Squats, Dead Lifts and Shrugs primarily. It consists of bars that are bent into angles and welded into a hexagonal shape (hence the name Hex bar).
Who should avoid deadlifts?
Particularly if you are someone with an anterior pelvic tilt (excess rounding of the lower back), you should avoid exercises that put a strain on your lower back altogether, which includes the deadlift.
What is a hex bar good for?
Target the hamstrings, glutes, quads, forearms, core, and even grip strength by performing various exercises with a trap bar, also called a hex bar. Trap bars put less stress on the lumbar spine, which is especially beneficial for those with back problems.
Can you sumo deadlift with hex bar?
The biggest difference between the lifts is increased quadriceps excitation during both the sumo deadlift and hex bar deadlift, compared to the conventional deadlift. Conventional and sumo deadlift paraspinal (including erector spinae) and hip adductor excitation were similar.
Should I brace my back when deadlifting with a hex bar?
Warning: Always maintain a flat back, throughout the hex bar deadlift. To maintain a flat back, take a deep breath, contract your abs, and keep this intraabdominal pressure throughout the deadlift. Bracing prevents injury to your spine during deadlifts, as well as when you deadlift with a trap bar.
What is the purpose of hex bar lifting?
The primary purpose of hex bar lifting is to reduce the lumbar strain (slightly) compared to conventional barbell deadlifts. But reducing the eccentric component is an incomplete strategy for preparing athletes. I’m a fan of clean style deadlifts as an accessory lift.
What is the difference between hex bar deadlifts and squats?
The hex bar deadlift targets your quadriceps more than a standard deadlift. It is easier on your lower back because of the position of your center of mass inside the hex bar. You gain the benefits of squats without having to hold a loaded barbell on your back as in a conventional squat.
Should you deadlift with a trap bar or a straight bar?
If your main concern is being able to do the deadlift without risking injury, then the trap bar is for you. But if you’re looking to hit your posterior chain (specifically the hamstrings, lower back, and back extensors) then the straight bar deadlift is still the king.