Dead Lifts: Can They Be Done Safely?-Without Back Injury? Alternatives?

"Famous" Physical Therapists Bob Schrupp and Brad Heineck discuss dead lifts. They demonstrate the proper way to perform a dead lift and safer alternatives.

[@michaelfulton1080]

I respect you guys to the highest level of anyone , I don’t really know how else to put it. When I experienced a terrible injury doing weighted squats in the gym (herniated disc, slipped disc, no idea. It was bad) I didn’t have health insurance so I just watched KZbin self diagnosed and self physical therapy. You guys gave me hope. For several weeks I believed I was permanently disabled. I didn’t know about this injury and I had never experienced anything like it before. When I watched you guys tell me what I can do to start recovering I literally cried a little. Now, years later, I’m back in the gym to get healthy and do so safely. For every exercise I do I read read read and visualize the biomechanics and focus on form. Maybe too much but you can never be too safe. But out of all the content, your videos let me see the light. So thank you . Merry Christmas.

[@sonofnothing]

'feel like a re- a silly person'. You guys are so genuine and awesome. Recently aggravated my L5-S1 again getting back into weight lifting. I have to fight my ego, as I'm 37 and I see nothing but other guys lifting 2-3x my lifts, and some women lifting near or at my lifts. At 37, though, I have no reason to worry about how heavy the weight.. I'm not competing, I'm a mail carrier and a father. I have no time for injuries! Thanks for reminding me that form and health is superior to 'how many plates'

[@morganbate7855]

I was wondering if I was the only person that noticed hahaha

[@theyoutubeofmyname]

The Drake quote lol

[@theyoutubeofmyname]

@Rye Bread lol not the first time I've heard that! haha

[@m.a.i.a6430]

That machine gun used 3 years later!!!!

[@Nigel__]

It’s actually a really good quote. He’s successful for a reason.

[@MelaninMagdalene]

The only time I felt lower back pain was after sitting for hours and weeks. Never had problems deadlifting. Now I'm back deadlifting and the back feels fine. Sitting is perhaps the WORST thing for the back

[@vidfreak56]

If you sit too much, yes. However for short periods of time its not that bad.

[@hakimonn]

I don't have any lower back pain while sitting but i do when deadlifting.

[@RiDankulous]

While that's anecdotal evidence, I think the evidence against people properly lifting dead weights so far I have seen is weak and is only hypothetical. I'm being super careful starting. The rounding of the back is a huge issue, but that's just *my* hypothesis. :) I'll never round the back. It's priority 1.

[@whiteknight10]

tell that to the academy

[@elizabethm7163]

Yep. I sit all the time at work and constantly have tight lumbar muscles. When I had jobs where I was up and moving more often I did not have these problems.

[@Skap892]

Tx a lot for this advice for hip implant survivors who will do this exercise the similar way after viewing your helpful video. You people are doing this for a cause without selfishness. Admirable job for a certain people in society who need this video

[@Alan-xz6wm]

I am 68 and did a set of 3 at 208 Thursday. Lifting with proper form helps your back.

[@classicgamer1968]

Excellent instruction - you guys are incredible. I have pulled muscles throughout my glutes and low-mid back from deadlifting and bent-rows with not-so-great form many years ago and have found that glute bridges/hip thrusts have greatly helped and will start doing the various movements you explained here.

[@dianelalonde544]

I find your channel or posts truly helpful. Tks so much for your assistance.

[@Wesohleefox]

They're so dorky!!! I love it. Thanks for the knowledge guys!!!

[@test.fernando7641]

Thank you!!! You guys are the best; you're helping us do the right lifts at the gym.

[@sloumanuel92]

You guys are my heroes. Putting so much info out there for free

[@pinner01]

If u can get a hold of one, those trap shrug bars make deadlifts much easier to do in a safer position.

[@PauLee1]

Thank you very much for providing some safer alternatives. By the way, you guys are really entertaining!

[@robertbrady2799]

Thank you guys - your advice is really helpful.

[@sd200man]

This is helpful! I have added deadlifts to my routine after many video tutorials and an ok on my form by the gym owner. He is a heavyweight powerlifting competitor, so form is critical for him. The comment about the belt was helpful as I wondered if they actually add safety. I know they help people lift heavier. The stretch-up tip is also good. I do those at night, but I'll add them after the lifts in the gym. I want to encourage you to do more videos on exercises using barbell and dumbells with a focus on older lifters where that makes a difference. I am 71 and I am always looking to improve my lifting routine. Thanks guys.

[@susannec659]

After watching the Athlean X guy I have to rethink everything. See how he is a physical therapist and a personal trainer I mean even if you do squats wrong you"re wasting your time at best and hurting yourself at worst. Same with other mainstays of lifting weights. Bob and Brad say the same thing. over the years you could be hurting yourself, if you're doing the wrong exercise --weight training I mean, or the wrong form. it may take years but you're hurting yourself. so why waste your time. it really pays to learn correct form and listen carefully and keep an open mind and rethink everything.

[@Account2129]

Susanne C That's true, but I'm going to miss the big lifts 😣

[@lmc4964]

@@Account2129 the hex bar is a way of lifting that they hinted at but didnt seem to be aware of

[@nelsonbarrantes7349]

Watch Vegan Gains video on Athlean X deadlift form.

[@ande2234]

Atlean x is an idiot he uses steroids uses fake weights he doesn't even deadlift properly

[@gopalbohra21]

@@ande2234 shut up

[@vickyflores3557]

You guys are so funny, educational, nice, wise I'm glad I found you

[@Kruscher76]

Thanks so much for showing this video. I have off and on back spasm and I'm nervous about attempting the deadlift. I love the trx because it works my back very well without injuring my lower back.

[@viktoriyaIstoriya]

You guys are so positive! Love your vids.

[@BobandBrad]

Thank you so much :)

[@geoftate3484]

You can always use a hex bar, put a belt on, RAISE the barbel a tad on blocks to remove some of the initial lower back involvement, keep the weight in check etc.Not all of us are on deca dianabol looking for a trophy, lift for longevity and beat sarcopenia and atrophy are what my goals are.

[@TravelGeeq]

I'm so genuinely happy that I discovered this channel

[@Nobody18718]

THANKS FOR THIS VIDEO COMING FROM SOMEONE WITH LOWER BACK PROBLEM AND WANTING TO STAY FIT. THIS HELPEDE A GREAD DEAL

[@andisopany]

Thanks so much for the informative videos!

[@alexfrederick3404]

Love you guys ... thanks for the great work!

[@rubberuke]

I crunched my back and was out for years. I'm just getting into it again and I'm always babying my back

[@bootlacekiller2042]

Another idea for a video to watch, if you haven't done this already, would be to explain some exercises to stretch the legs, hips, and back PRIOR to dead lifting.

[@kh-wg9bt]

15 year deadlifter here. 280kg max without a belt. Never ever ever had lower back pain. How many people can say that? It's all in the hip hinge. 90% of gym goers cannot hip hinge correctly.

[@winzfeld1]

Karl Humphreys you’re 15. Give it a decade or two

[@coen071993]

It is 90% luck to be honest. I see people at the gym lifting like morons all the time. I've seen them for years and they don't have issues. Meanwhile I got back problems even though personal trainers and multiple physical therapists told me my form was great.

[@opencase9903]

@@coen071993 I have the same experience. My form is good according to everyone and yet I think I hurt my low back. On the other hand I know someone who’s shown me videos of theme deadlifting with aweful form in their early days and they’re fine

[@robertfox05]

Deadlift is an extremely risky exercise. I'd add to Bob: if you hurt your back you're done with everything. Walking, standing, sitting, anything. But the deadlift done properly is a hugely rewarding exercise and a staple of a good weightlifting regime.

[@Mountainman524]

Not worth it! Pass through bar if anything. Like 90% people that do it their low back rounds at the end. Destroying the low back

[@slundgr]

Add squats to that, also

[@KingOfCha0z]

Yeah, there are less risky excercises which are more rewarding. There are even bodybuilders who don't deadlift. Deadlifting does not have a high impact on how your back looks, lats, shoulders and traps give you the best appereance.

[@pedrogabrielribeiro8857]

Awesome content! Thanks!

[@magia99]

Nice catch Brad 11:21

[@bev.disgrace]

Feeling like a re.... like a silly person there"

[@nathanyahalbanyah6259]

Life is a balancing act. Lift weights too heavy and you wear out joints. Avoid all physical activity and your muscles become weak and your joints disintegrate. Thanks for the tips you two. I like lifting weights, but I dislike getting injured. I’m going to go do that ball exercise right now. I have two recommendations for any weight lifter: 1) Take a collegiate level anatomy and physiology class. 2) Put your ego in check, don’t try to impress anyone, and listen to your body.

[@salisseescamillabrannon8097]

Love your videos. I have a pelvic tilt and I wondered what exercise I can do to correct it. This is after 2 kids and I feel like my pelvic is weak. Any suggestions will help. Thanks.

[@17thwonder]

I don't deadlift as often as I used to but there is still a place to incorporate it in ones training session from time to time and I'm glad I've taken a safe approach towards it because it's a compound lift

[@claudiomonreal4822]

Agree I have back issues so I do it with moderate weight or with dumbbells

[@mydavegabicycle]

Came here from the recent KB Swing video. Like some people have stated, you're not quite doing a deadlift there. I'd strongly suggest you looking into Gray Cook's work. He comes from your world (Physical Therapy). You focus a lot on the low back, but if done correctly, glutes and hams should feel it most. Also, using a belt, he'd suggest, is running before you walk. Learn to brace yourself before you're using a belt, especially with submaximal weight. Gray suggesting why a Deadlift is safer than a Squat typically. Gray with Brett Jones going more in-depth with modifications. For a barbell, just do it from a rack if you have the mobility to keep neutral while going down. And finally, Dan John, an amazing and legendary coach. I think you'd be fans. This is a workshop he did on squats and deadlifts and olympic lifting. I think you'll take a lot from this and maybe get some extra material! He invented the Goblet Squat btw... kzbin.info/www/bejne/aqrQYmuuYrOfbLM kzbin.info/www/bejne/aJTaeIV5o9Kal8k kzbin.info/www/bejne/mGnPf4hrfbGno80

[@michaelvanmastrigt7591]

The answer is yes. Absolutely deadlifts can be done safely without injury. It is a complicated move that requires many years of consistent practice Definitely stop deadlifting if you feel yourself getting very fatigued as your form will breakdown and the problems will begin to set in. Same as any other major compound lift

[@pinstripesandpolkadots520]

I love your videos. I was diagnosed with a bulging disc - flares up every 2 months or so. Your videos have made me determined to get my spine health in check before I go back to rigorous activity. My current situation includes some sciatic nerve pain which I haven't had before. Bummer. I'm 36, in great shape but this spine issue really gets me down. Your videos give me hope though! 2 quick questions: 1) Do the McKenzie Method rolls/supports I see on Amazon really worth their $$ or are rolls of paper towels, rolled up bath towels, etc. as you've shown in other videos truly as effective? 2) I played collegiate tennis which probably was the start of my problems. I've been cross fitting for 6 years. Is there really a way to safely Crossfit when you have recurring issues? Thank you SO MUCH!

[@theory816]

swim

[@paolals4750]

The most famous physical therapists on the internet, in my opinion.

[@louislopez55]

I absolutely agree with your opinion about not rounding the back when deadlifting, but I never would have been able to lift the amount of weight I used in training and competition without rounding my back. I finally seriously hurt my back in 1987 but it was when I was squatting, not deadlifting. Now with using correct form and doing many of the exercises or stretches you recommend I only have occasional back pain or a flare up. My age is 60.

[@rakeshgitm]

Didn't you need lumbar spine surgery? I hurt my back when I was 28 while doing deadlift. Now I'm 33. Doing all sort of heavy lifts and feel a twitch in my lower spine when I'm sitting. I'm afraid that I have to go for surgery in my old age.

[@louislopez55]

@@rakeshgitm Well, I’m 63 now and I really don’t have any back problems. I also have to go to the store and pick up stuff for our business. I lift several 50lb bags every week and have no issues. The back will heal, but it can take awhile. I think many people have back problems because they don’t work out. Then they hurt their back and do even less, eventually having chronic back pain. Unless your pain is severe, doing something for your back is much better than letting it atrophy to the point of it getting injured doing simple, everyday tasks. Just my opinion, good luck to you friend!

[@SuperWagner23]

Sadly most people do not understand that you cannot lift Heavy weights all the time and that periodization is the best way to lift weights over a long period of time.

[@ariskrataios1783]

I would love also to ask you if you know of an exercise called 'reverse hyperextensions' popularised by a famous powerlifter called Louie Simmons which created a machine for performing that as well, it is based on sequence of flexion and extension of the spine, which by the theory is regenerative for the spinal disks. If you do not know of it, it would be worth of it checking it out as it falls within the physiotherapist scientific field. It is very similar with some of the variations you also use for working on the muscles of the lower back.

[@lmc4964]

you should do a presentation with the hex bar, thats my go to for DL

[@artisancreations8766]

Gosh, some of those alternatives look like a lot of stress directly to the lower back. Is it rather strengthening the lower back muscles? The dead lift looks easier, but I hurt my back doing the deadlift INCORRECTLY as you showed, so will try the alternatives!

[@mangravy2000]

I think the growth benefits of heavy deadlifts is why we do them over the exercises you've shown in this video. Could you do a video on your thoughts regarding "trap bar" deadlifts? Are they less dangerous with the same benefits?

[@Incomudro1963]

No one knows what these "growth benefits" actually are, it's all bro science.

[@rawdmd50]

You guys are so good! Thank you!!!!

[@rhondareese3908]

What about a straight leg dead lift. That's how I've seen body boulders do and the dead lift bending at the knees are for power lifters. What's your take on this?

[@indiesindie1984]

Thank you for creating this video! I do see a lot of dudes at the gym doing deadlifts incorrectly. How tall is Bob?

[@theodoros_iosifidis]

A lot

[@glendonphilippbaculio1811]

Hello Bob & Brad, I'm curious if it's bad for the knees when locked at the end of the deadlift? One of the rules in powerlifting is knees locked, but one quick google says at the top result you should not lock knees. I'm confused, if it's good or bad for he knees, I'm also seeing on tutorials that you squeeze the glutes at the end, does that mean if you just squeeze glutes, then knee lock is safe?

[@nicholastoufos9178]

You guys mentioned how people who lift heavy bench have their clavicle wear out... Can you PLEASE make videos on hood workouts to strengthen for fighters that always have to throw punches and such !! Thank you

[@zeljko4189]

Stuart McGill says that situps are really bad for your back because the spine bends a lot.During deadlifts you should also engage your lats by keeping the bar close to your legs and externally rotating the shoulders or as some people say "try to break the bar".

[@vicente09a-g92]

Sit ups are bad not because they bend the spine but because of the great activation of the illiopsoas (hip flexor), which can cause lumbar problems since that muscle reaches the lumbar vertebrae.

[@Michael-cb5nm]

Trap bar deadlifts are far superior to those done with the straight bar. Takes care of all the risks they mention

[@ShepherdsChapelonYT]

I hurt my back but I found out that I had a slight bit of scoliosis at the base of my back and I guess my injury was destined to happen even with good form as I progressed to a higher weight.

[@mcwerts1]

It would be much more useful if you would give a weight range for what constitutes a "heavy" weight for a particular joint. Granted exact numbers will vary for different individuals, but "heavy" is far too ambiguous.

[@Skap892]

Sir Hello, can you tell how much weight is safe after 5 years of left hip replacement surgery. We can see videos of Ronnie body builder who has started working out doing squads and deadlufts after hip replacemt. So how much weight is safe for a person to do a normal workout to be fit

[@jib1909]

4:44 His hips are asymmetrical, leaning to his left, completely off center! Why would he recommend this?

[@voodooblue6162]

Quality is always over quantity when it comes to deadlifts and squats, which are incredibly technical. Form is everything, and you should never ego lift.

[@Amershot]

Love you guys

[@fredgomez9234]

Knowledgeable Dorks,I must say!!!😎😎

[@Mygoalwogel]

You didn't talk about anchoring a resistance hand and putting it around your waist. This adds weight to hams and glutes without increasing pressure on the back.

[@Esoteric456]

Is this an exercise to avoid if have hip arthritis? Is there a substitute?

[@jackieburns5257]

What about back extension machine ( standing). or doing 10 sets of 10 deadlifts with light weights 15-25 kg?

[@wesselbeer8722]

I love your intro

[@iamfiefo]

5:46 When will they invent the "stick along your back and neck" device so you can always check if you're doing the deadlift correctly? I think that would sell... moderately well?

[@m.a.i.a6430]

Shark tant idea😄

[@cattycorner8]

love you guys

[@marckennedy628]

Gents, you did not address the importance of core strength and hinging at the hip. You demonstrated more of a squat rather than a dead lift. The part about the points of contact was spot on.

[@urbanbluecollar7813]

U guys are awesome

[@oardude]

How much weight wears out faster yout joints? Would 10 kg dumbbells too much?

[@Skap892]

Sir since Doctor has advised not to lean down on earth So is it possible to lean on earth with help of Right leg if hip replacement is on left leg. Can we lean down facing to earth with help of right leg by taking a support and do Regular pushups instead of Inclined pushups. Like I can see in this video? Please advise. Regards

[@ArmanAli-px7jx]

So if designing a workout routine, the erector spinae is not a muscle that needs focus once mastery of these basic alternatives is achieved?

[@SuperWagner23]

Most people lack the required ankle joint flexibility to get themselves in proper position.

[@stephaniepotts9410]

Do you have a link to this particular back brace by BraceAbility?

[@martimihendrix2455]

Hej Bob, Hej Brad! How about the back extension exercise on a bench? I'm doing those in the gym. Is there anything to be aware of? Rounding the back over the bench and extend it upwards seems like a lot of stress on the spine too. Maybe you can do a video covering this exercise? Thanks a lot for your advices all these years! Likes from Germany!!

[@dennisgillard1584]

Can you use dumbbells instead of the barbell for the deadlifts?

[@otisdreading]

It’s weird because my back hurts from a herniated disc (not from lifting) when I sit for 8 hours at work, but feels totally better when I deadlift. Granted, I’m not the heaviest deadlifter I know, but still lift significantly more than what I weigh. The deadlift isn’t 100% safe or without cost, but neither is anything else in life.

[@JohnDoe-yd4zj]

First off, great content you guys put out! Love watching you everytime. Though I have to say your deadlift setup looks awefully low, does it not? AFAIK the standard bar placement is 8,75'' from the ground. Oftentimes people go higher by putting plates under their loaded bar to remove excess stress and potential for back rounding. Regarding your exercises: I don't see a practical way of a linear increase for training purposes. Yes, small increases can be made with dumbells, but only up to a certain point. The wrong execution of an exercise (movement pattern, form), an incorrect setup and ego-lifting primarily drives injury, not the exercise itself. And remember: competitive lifting are by definition prone to injury, because they essentially are 1RM lifts with a huge potential for suboptimal form. Knowingly done by the athlets.

[@cybadec]

I agree. They sell weights for deadlifting as low as 5 lbs that are as tall as a 45lb plate.

[@ariskrataios1783]

Thank you for all the informative content you put on your channel. You are deadlifting better than many strong dudes in gyms, even from many people working in fitness industry, asides that many people underestimate other exercises for strengthening the core, like the one's you do at the end, if they are done progressively towards more difficult variations they can be very demanding and extremely effective for athletisicm,strength and definitely health with low risk for any injury as well. Cheers!

[@geraldbrienza4474]

I use the hex bar for dead lifts to save my lower back.

[@adam4900]

What do you guys class as heavy? Is 2x body weight for a deadlift, 1.5x squat and 1.25x bench press way too heavy? If so whats a safe amount of weight?

[@samin_fitcoach]

i think the reps are the answer above 6-7 reps its not heavy and it depends so i did 4,5 plates each side for 7 reps and now thats now heavy for me but for someone else it is

[@jyseninthecloud]

What about the jefferson deadlift? Is this not much safer and better for people with lower-back injuries? Or would you suggest to avoid even that one?

[@winzfeld1]

jyseninthecloud compression/rotation of the spine. Not a good idea

[@jlewis1666]

I popped my bulging discs will I ever heal my lower back and be able to pop it everyday again ? It’s been 4 years so far I want my back back!

[@RM79822]

Hey guys, you mentioned heavy weights over a lifetime can cause a lot of stress on the joints, especially deadlifts for instance. Is 1x body weight considered "heavy"? I think many of those people you mention with long-term issues have probably have sub par form and have hurt their back over the years during their lifts. Just on my own personal experiences, 99% of back pain I've had have been related to sitting and/or sports like basketball which is a lot harder on the back than many people might think. So I'm wondering if this is more of a correlation rather than causation, as I haven't found any legit long-term studies regarding doing deadlifts over decades. I'd be surprised if there was a strong causal effect on people who had good form and kept the weight low to medium, and feel like it would be way more pronounced on people who had bad form and had injuries along the way.

[@howardlam6181]

1.5x for squats and 2x for deadlifts for most people.

[@MTechOver9000]

1 X bodyweight? Bruh...

[@scorpioman1964]

Use the trap bar ( hex bar ) in stead of the usual barbell

[@zanmak6333]

I PREFER TO DIE THAN LEAVING DEADLIFTS BECAUSE I WAS BORN TO deadlift !!!!!!!!!!!!!!!!

[@GNWP67]

"There's no reason to be alive if you can't do deadlift!" -Jón Páll Sigmarsson. Literally died during a deadlift.

[@thereisnorighteousperson1049]

I think dead lift is not worth of doing. I broke my back first time years ago doing skateboarding. Nowadays i do weightlofting but i did not do deadlifts becouse they but too much stress for the back. Anyway i started to do some time ago but yesterdays broke my back again. I just don think dead lift i worth of doing

[@whiteknight10]

plz don't stop dead lift... do heavyweight it worked for me so

[@zanmak6333]

@@GNWP67 dude that was cardiac arrest he didnt die because of the lift and how dare compare someone like me to this champion ? its been a year now from this comment now i havent deadlifted for 8 months in a row after having a strong healthy back now my back hurts when i wake up so ill go back to deadlifts as soon as i can never give up deadlifting bois but with the proper technique.

[@zanmak6333]

@@thereisnorighteousperson1049 actually deadlift is the most worth exercise you can ever do in the gym and iam not exaggerating but as i said with a proper technique and slowly increasing the weight.

[@wonton4262]

If i use a hexbar and thus make the lift much more vertical, will that solve all the problems aforementioned in this video?

[@X3RUBIM]

Well, at that point you are basically performing a squat

[@finallyfriday.]

Funny thing... I hurt my back getting off the couch. Pampered it and it just got worse! Then i got mad and went back to lifting including squats and deadlifts. I figured better to be strong and sore than weak and sore. Surprise, the pain disappeared almost immediately. Cured! Its my go-to when my back tweaks me.

[@freedomwatch3991]

You forgot to mention that before lifting the weight the person should take a deep breath, brace and tighten their core before lifting the weight - their should be no slack in the body. Another alternative to the deadlift is the trap bar deadlift which is more safer.

[@russellrobeson9320]

U guys rock👍

[@Marsel_G.]

Very arguable video. If you do deadlifts with proper technique it will not hurts you.

[@MrCarstennielsen]

8:20 Hi guys, I wonder if you ever consider the wear and tear on joints with heavy lifting, is due to lack of incorrect organisation of the joints, bones, usage, weightdistribution etc., cause I know many people who lifted real heavy weights, beeing in big int. competitions strongman and powerlifting alike, and they have no problems with joints today. So maybe it is more up to organisation and understanding for distribution of weight and power?

[@janetharmon2186]

I know zip about dead lifts. I wanted to comment that I like every vid you do but I have a problem hearing you. The camera is far back from your voices, that may be part of it. Has anyone else commented on this? I felt it was worth mentioning.

[@prajnasai]

I wish I had seen these few years earlier before I injured my back with heavy dead lifts 😅

[@m.a.i.a6430]

I just hurt my back yesturday on a dead lift..so im here..😔😔

[@zehrakazmi3546]

I Love you two.

[@gmoney5947]

Some one told me to start holding my breath while in motion in order to flex my core and also flex my ass and push my pelvis forward and my lower back pain disappears. Unfortunately I flexed my ass and locked out my legs and strained my calf 🤦‍♂️. Now I always makes sure I bend my knees to the slightest degree.

[@ryanfeeley2407]

Lot's of comments extolling a trap bar. Yeah, that's easier for a novice with poor mobility to get off the floor while maintaining decent body position, but it provides no stability as you go up, and there's no built-in limit on overextending at the top. So still plenty of ways to screw it up. At the end of the day both forms are dangerous when done by somebody whose body isn't prepared for the exercise. Still beats being weak, since there's no proper way do that. :)

[@slackerengi2401]

13:24 Brad ends it on a dumbbell dead lift, lol But seriously love the content guys

[@eastcoastkickz4891]

I was always scared to dead lift because of all the stories. I tried it going light no pain did research and realized the only way to fight the pain is exercise. I have bulgingdisc on lumbar

[@esinboztas7382]

god bless you all too

[@lal3061]

1 hour tutorial of how to get to 60 (ish) in your shape, please!!

[@dawna4185]

god, and i have been waiting for my sore back to heal so i could resume deadlifts.....oops....forget those.....thanks for the enlightenment, guys!!

[@maxwellali]

So goofy but so cool!

[@waynedecunha]

Like the intro