Deadlifts Don’t Break Backs — They Build Them.

Most people don’t need to avoid deadlifts — they need to learn them.

Deadlifts aren’t bad for your back.

Poor execution, poor programming, and fear are.

When trained strategically, the deadlift builds a stronger, more resilient spine — one that supports you in life and lifts for decades to come.

Strong backs don’t happen by accident. They’re built one rep, one hinge, one confident pull at a time.

Let’s break down why deadlifts matter and how to do them in a way that protects your spine rather than punishing it 

Why Deadlifts Matter for Longevity

One of my clients came to me after avoiding deadlifts for years because a doctor told him they were “bad for his back.” Within three months of smart hinge work and proper bracing, his back pain was gone — and he could pick up his kids without flinching.

You don’t deadlift to lift weight — you deadlift to build a body capable of living.

A strong posterior chain supports:

•  Spine integrity & disc health
•  Hip stability & power
•  Bulletproof hamstrings & glutes
•  Better posture & breathing mechanics
•  The ability to pick things up pain-free — kids, groceries, life

If you plan on aging strong, deadlifting isn’t optional — it’s foundational.

Longevity isn’t built on avoiding movement.

It’s built on mastering it.

Why People Feel Back Pain With Deadlifts (and How to Fix It)

 Fear & Movement Hesitation

Most people step to the bar already bracing for pain.

Fear changes movement — and not in a good way. It’s like trying to drive with the parking brake half on. You move, but not efficiently — and eventually, something wears down.

When you trust your body, you move clean.

When you fear pain, you stiffen, hesitate, and lose position.

Solution:

•  Build confidence with lighter loads
•  Gradually increase exposure
•  Practice the pattern pain-free

Lifting isn’t dangerous — unfamiliarity is.

 Poor Programming

Deadlifting isn’t the problem.

How often, how heavy, and how fatigued you are is.

❌ Mistake: Pulling heavy weekly with no variation.

Solution: Mix heavy, moderate, and technique/speed days

❌ Mistake: Back-to-back posterior chain heavy training days.

Solution: Rotate hinge + squat + accessory patterns

❌ Mistake: Maxing out often

Solution: Build, don't test. Leave reps in reserve

Smart programming = strong, pain-free pulling.

 Wrong Setup for Your Anatomy

If performing conventional barbell deadlifts hurts, it doesn’t mean deadlifts are off the table — it means you haven't found your style yet.

Try:

• Sumo — more leg, upright torso, often friendlier on backs
• Hybrid stance — middle ground, balanced back + legs
• Rack pulls/block pulls — reduce range of motion
• Trap bar — neutral grip, easier to brace
• Kettlebell or DB hinge — pattern first, load second
• Landmine deadlifts — controlled arc, great for teaching hip hinge

There’s no prize for doing the “hardest” variation.

The reward is doing the right one for your body.

 Bracing & Tension

Bracing isn’t “just breathe in.”

It’s a 360° abdominal cylinder supporting your spine from all sides.

Keys:

• Breathe into ribs & belly, not the neck
• Create tension before you pull
• Lock hips & core together like a seatbelt

A safe spine is a strong spine.

5️⃣ Hip Hinge — The Foundation of Every Deadlift

Deadlifts are a hip-hinge pattern — not a back bend, and not a squat in disguise.

But here’s the key distinction most people miss:

All deadlifts are hip hinges — but not all hip hinges are deadlifts.

Before you ever load a barbell, you need to master the hinge itself.

It’s the foundation for every variation that comes later — kettlebell, trap bar, barbell, or beyond.

When you hinge well, your hips become the engine and your spine becomes the bridge that transfers power safely and efficiently.

When you hinge poorly, your back does the work your hips should be doing — and that’s when pain shows up.

Why hinge mastery matters:

✅ Builds glute and hamstring strength that protects your spine

✅ Reinforces neutral posture under load

✅ Transfers directly to lifting, running, and everyday movement

✅ Creates the foundation for long-term, pain-free deadlifting

Coaching cues to groove your hinge:

• Hips back — not down
• Chest long — not up
• Shins vertical, bar close
• Push the floor away and finish tall

Think of the hip hinge as the skill, and the deadlift as the expression of that skill under load.

The stronger your hinge, the more resilient your back — and the longer your lifting career.

Next week, we’ll share how to build your hinge from the ground up — from bodyweight to barbell — so you can lift heavy, move well, and stay pain-free.

 Load Patience

Strength takes time.

A stable pattern beats a sloppy PR.

Earn your plates.

Own every rep.

Build capacity, not chaos.

Deadlifts don’t hurt backs — ego does.

Go-To Deadlift Variations for Pain

Not all pain means you should stop pulling — sometimes it means you should pull smarter.

This chart shows how to match your pain point to a variation that works with your body — not against it.

🧠 Go-To Deadlift Variations for Pain

→ Match the variation to where you feel discomfort — master the movement before pushing the intensity

→ Use the “filler moves” to improve positioning and reduce pain

Tools & Variations to Build Your Back Long-Term

This isn’t just about barbells. Use the right tool for the phase you're in:

• Trap Bar - Less shear force with center-of-mass (COM) aligned with the lifter's COM
• Kettlebell - Great for learning hinge mechanics
• Dumbbells - Good for unilateral + grip training
• Barbell - Highest strength potential of posterior chain once pattern is established
• Landmine - Guided path, excellent for beginners or returning from injury

You don’t “have to” conventional deadlift.

You get to choose what builds your best, strongest body.

Bottom Line

Deadlifts aren’t the villain.

Bad technique, poor load progression, and fear are.

Master the hinge.

Choose a variation that fits your anatomy.

Progress intelligently.

Move with confidence.

Do that, and deadlifts won’t break your back —

they’ll build one that lasts a lifetime.

Call to Action

Want to clean up your hinge and make your deadlifts feel smoother — and safer?

Reply “DEADLIFT” and I’ll send you our Deadlift Technique Checklist, built to help you spot and fix common mistakes fast.

Additional Updates

🎥 Coach’s Eye Course: Our Coach’s Eye course is coming along beautifully — video library is growing and movement breakdowns are looking . We’re still looking for a few good training clips (upper-body push, upper-body pull, single-leg work, carries, and rotational patterns).

If you have high-quality training videos you'd be open to us using for analysis and teaching, hit reply and send them our way — we'd love to include you! If the file is too large, try sending us a google drive link to your video(s).

🐺 Early Access: Want early access to the Coach’s Eye course + launch bonuses?

Join the waitlist here → https://coachescorneru.com/coacheseye814958

💻 For Coaches: If you’re a coach who wants to level up your pain-free programming skills, Dr. Justin Farnsworth is running an in-person course this January at Vigor Ground Fitness in Renton, WA.

We’re thrilled to support it — use code "IDEALWOLF" to save $50 on registration.

Link: https://www.eventbrite.com/e/programming-around-pain-seattle-wa-tickets-1873403663789

📘 New Book: Haven’t seen it yet? We released our new Desk Athlete Book (in print and e-book format) — built for you and your clients who live the “sit-and-hustle” life but still want to feel strong and pain-free.

• Grab the Ideal Strength Edition Ebook here → https://shop.idealstrength.com/p/desk-athlete-blueprint
• Grab your copy on Amazon here → https://links.idealstrength.com/desk-athlete-amazon

P.S. We truly value this community. If there’s education you want, problems you're facing in the gym or with clients, or topics you want us to dive into — reply and let us know. Your feedback helps us serve you better.

Hope you're having an amazing fall and staying strong. 

-Coach Tasha & Dan