Are Deadlifts Worth It? The Honest Truth

[@therealfitaly]

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[@Immsteim]

Deadlifts are a compound movement that work multiple muscle groups at once, making them one of the most efficient exercises. To replicate the full range of benefits from deadlifting, you’d need to perform several different exercises targeting the same muscles and functions. Here’s a breakdown: 1. Posterior Chain (Glutes, Hamstrings, Lower Back) Romanian Deadlifts - Hamstrings & glutes Hip Thrusts - Glutes Good Mornings - Lower back & hamstrings 2. Quadriceps Squats (Back or Front) - Full lower body Leg Press - Quad-dominant alternative 3. Grip Strength Farmer’s Carries - Direct grip and forearm work Pull-ups/Hanging Holds - Improves grip under load 4. Core Stability Planks - Anti-flexion core strength Pallof Presses - Anti-rotation core work 5. Upper Back & Traps Shrugs - Direct trap activation Bent-over Rows - Lats, rhomboids, and traps 6. Erector Spinae (Lower Back Stability) Hyperextensions (Back Extensions) - Direct lower back work Reverse Hypers - Lower back & glute activation In total, to mimic the deadlift's full-body engagement, you’d need at least 6-8 different exercises. This makes deadlifts one of the most time-efficient movements for strength, hypertrophy, and athletic performance.

[@therealfitaly]

I agree that the deadlift is a compound movement that activates multiple muscles at once. However, my argument is that you don’t need to perform deadlifts to build muscle and strength in the areas they target. The risks of improper execution often outweigh the rewards. The primary goal should always be to train in the safest and most efficient way possible, rather than being attached to any specific exercise. Prioritizing longevity in training ensures you can continue progressing for years to come.

[@Immsteim]

@therealfitaly I agree that safety should always come first. You also mentioned efficiency, which is why I bring up the deadlift. One way to make deadlifts safer, in my opinion, is to avoid using straps. That way, your grip strength naturally sets a limit, helping protect your entire body-especially your lower back-from injury (or at least that’s what I believe!). 😄 I admit I have zero proof for this, though. 🙃

[@kcvee5192]

It puts no strain on the bicep if you do it right. Straight arms.

[@therealfitaly]

You're right, form plays a crucial role in determining which muscles are engaged, especially when using different grips like the cross grip, straight grip, or hook grip with straps. However, as the weight increases, so does the risk of injury, including potential biceps strain.

[@alwayslearningtech]

I'm glad you clarified RDLs aren't the same. They're what I do and try to stick with good form. For some reason, I started struggling with my old RDL weight and have just dropped it down to 65% of what I used to lift and I find it much more comfortable. Raising the weight above that ruins my form, even though I was previously doing it with good form.

[@therealfitaly]

Too often, we let the weight dictate how we perform an exercise instead of focusing on proper form and what our body is telling us. The key is to choose a weight that allows you to maintain perfect technique rather than just going heavier for the sake of it. If you really want to maximize your results, I highly recommend using the High-Intensity Training (HIT) technique. This method slows down the tempo of each rep, forcing you to stay fully engaged in the movement. By focusing on controlled lifts rather than just lifting heavy, you'll create more muscle activation and growth-without unnecessary strain or risk of injury.

[@kosc88]

It depends how you deadlift, also how advanced you are and what are your goals. For begginers they're an excellent way to strenghten the posterior chain, I think it's a good idea to do them with a deficit, to increase ROM and decrease the weight, and do them in 5-10 rep range, all that will minimize the risk of injury. Using good technique teaches you how to brace properly and keep your back straight, which will benefit other exercises, like barbell rows and squats, etc. Getting good at deadlifts will definitely give you a good base for further training and can balance out any lagging muscles in your posterior chain.

[@therealfitaly]

You're absolutely right about both the benefits of deadlifts and how they can be done safely to avoid injury. However, as I mentioned in the video, while deadlifts are an excellent exercise for building overall strength and are beneficial for both beginners and experienced lifters, they are not essential for muscle growth in the areas they target. There are plenty of alternative exercises that can work the same muscle groups with less risk. Ultimately, it's about finding what's most efficient for your body to grow and improve. That said, if someone enjoys deadlifts or needs to perform them for competition, they should prioritize proper form and consistent practice to master the movement safely.

[@ChrisSwitzenberg]

Great video! The transitions are getting smoother and the advice is on point.

[@therealfitaly]

Thank you sir!

[@tlvanatta]

Great advice as always! Lookin awesome, bro!

[@therealfitaly]

Thank you brother if you wanna see different topics let me know

[@igoramidzic3342]

Your form is critical

[@therealfitaly]

100% correct

[@benh6452]

I love deadlifts

[@therealfitaly]

Awesome !

[@untonsured]

But you don't keep the bar in contact with your shins? And you seem to move mostly from your back