Squats And Deadlifts Damage Your Back? | Starting Strength Radio Clips

Do squats and deadlifts damage your back? How do you get a strong "core"? Rip answers.
Watch the whole episode here: • Why We Low Bar Squat |...
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[@armoredghost6180]

Mark pronounces the word "core" very well in this video. He must've done a heavy enunciation day with sets of fives.

[@fsmoura]

*FAHVES

[@DRBloomber]

Armored Ghost hahahahahahahaha

[@ryanoconnell6617]

fsmoura , you beat me to it 😂

[@1trillionviews516]

😂😂😂

[@ArkhamDrifter]

I've had a lumbar herniated disc and a bulging disc for seven years now. When it happened I went from competing in Ironman to crawling on the floor just to stand up in the morning. I've never had surgery or injections. I've tried yoga, hanging upside down, and 'special' rehab exercises but personally, squats and deadlifts have been by far the best remedy for mitigating chronic pain and regaining physical capability i.e. doing whatever I want whenever I want. I'm still working up through novice linear progression and just hit 3x5 190# squat and 1x5 220# deadlift. My back feels like I don't have a herniated disc.

[@eclipsez0r]

I had an L5 S1 microdiscectomy for the same issue 10 years ago around 27yo. After recovering from the surgery I set lift PR's a few years later. My surgery was luckily succesful and I'm still doing great. Currently, regular heavy, challenging squatting and deadlifting is the best thing for keeping my lower back area pain free and happy, which is also unrelated to the previous disc problem and associated sciatica.

[@SlapChopVince1]

Same type of story here. Had debilitating back pain when I was introduced to starting strength. Initially, I was terrified to do any weighted barbell motions due to the common misconception that lifting will only make the pain worse. Three months of LP later I was pain free and have yet to experience anything close to what I did many years ago.

[@ArkhamDrifter]

@@SlapChopVince1 Yeah it's very counter intuitive..."My back is injured so I should avoid lifting heavy things." When in fact the opposite is true when performed correctly.

[@eclipsez0r]

@Dan Ramirez 3 to 6 months before I started lifting a bar. All physio before that. Superman on hands and knees etc, after 4-6 weeks of only walking and laying on my stomach. I'm 99% fine now, there's nothing I can't do. Follow the rehab schedule of your surgeons physio, or get another opinion if you don't trust them. I laid on my stomach when I wasn't doing my walking rehab, and only sat down for about 10 minutes per day.

[@eclipsez0r]

@Dan Ramirez Let me know if you want to talk more I'm happy to help

[@anonymouse7095]

I had back pain ever since I was a kid from a car accident. Dead lifts and squats fixed it

[@eclipsez0r]

I had a neurosurgeon tell me that they're the best thing for the long term health of your spine

[@hugecraig]

I accuse ripple toe of the crime of speaking common sense

[@InvisibleHotdog]

Many more physicians and clinicians would say the opposite, too bad for their patients

[@trevbarlow9719]

@@InvisibleHotdog True, but who's to say they are wrong?

[@eclipsez0r]

Most doctors and trainers are still rather clueless. Maybe there's not much money/funding in this type of research...

[@eclipsez0r]

@fae ragan Define long and heavy

[@JoshuaKevinPerry]

When he says core the contempt drips out of his mouth like molten lava

[@cynthianm1743]

I know I love it

[@signmeupruss]

Rip is sometimes the best of comedians. His delivery here is perfect.

[@zakshah3480]

As a medical student, I've had the same ideas about strength training that Mark is talking about. And I plan on practicing with this as a common suggestion for patients with back pain

[@iamesko]

Need an ASMR of mark saying core asap haha. Great info like always !

[@briancatt7813]

As someone who is overweight and had a microdiscectomy at L5-S1, my personal experience is that my back feels better after deadlifts and the following day than when I avoid them.

[@ClockCutter]

After two severe lower back pain episodes inside of a year, the kind that put you in bed for a week, I fixed the problem with dead lifts. Haven't had an episode since. That was five years ago.

[@samwest4538]

Deadlifts are the truth

[@brianfrazier5215]

Thank you sir for these videos

[@metalgear32]

Hi, I read many of your books, appreciate your knowledge sharing, the 2 and half minutes video is just nice for everyone to view and listen. I hope that these short videos can publish more often! thanks!

[@mariettaiviera4252]

Thanks so much I’m so over everyone being scared to work the “ core “ without the squat or the deadlift weight = strength progressively

[@Jakeeey92]

Really good explanation, and especially of the importance of *progressive* overload. Most injuries occur when folks try lifting too much too soon or without proper technique. After an initial phase of learning the squat and DL, I have been progressively increasing their weights each week and my back has never felt better.

[@thebrowhodoesntlift9613]

100%. *However,* there's a difference between keeping them strong, and pushing to your absolute max. At some point the returns start to diminished, rising the risk of injury without any real world usefulness.

[@somebody3158]

All comes down to what you’re training for are you training to push your absolute limits or are you training to be strong enough to avoid injury and live a relatively pain free existence.

[@Terbyn]

He says "core" like a waiter in a fine restaurant would pronounce "ketchup".

[@AllAmericanGuy01]

Every exercise has the risk of injuring something. As with every exercise, form is the foundation of strength and a requirement for safe and effective lifting. Injuries occur when individuals practice unsafe lifting. On that note, practice safe lifting!

[@nickbaker3588]

Rips hands remind me of a lobster

[@fsmoura]

i went on to shake hands with him once, lost all my fingers

[@snorlaxcom]

Iraq Lobster🦞

[@shellrox2878]

fsmoura He did sets of fahve on all of your fingers.

[@upgradeiself1603]

this guy is hard core

[@robertramcharan8569]

If done properly squats and deadlifts do not hurt your back . But in a typical gym 95% of people squat and deadlifts incorrectly . So it’s the easiest thing thing to say don’t squat /deadlift

[@jeremiahcourter8352]

I would argue that with so many people almost ALWAYS doing it wrong...best to say don't do it. As for myself, despite all the tips and videos I saw and articles I read, I would still always wind up hurting my back. I have made great gains without deadlifts or weighted squats (I don't put any weight on my spine so bodysquats and goblet squats work great).

[@zenchiro6033]

As a chiropractor, I support this message.

[@kropkide7771]

Well too bad that is not a medical speciality and well, not a speciality in anything at all. Just pseudo science bye

[@trevbarlow9719]

It's true what he said about the many medical professionals saying that we should avoid exercises that load the spine. I find this so counterintuitive since there is literally no other way to strengthen the back.

[@BigUriel]

Medical professionals come in many shapes and sizes. Most of them are not biomechanics experts, and nearly universally doctors only care about getting people up to "baseline" physical shape (ie physical therapy, if your back is strong enough to carry the groceries without pain it's good enough). You should only care what a doctor has to say about lifting weights if he's specialized in sports medicine.

[@trevbarlow9719]

@@BigUriel I think you're right. I went to one doctor and told him I had pain in my knees from squatting. As soon as he heard that he told me to never squat again. No questions as to what kind of squat, my form, frequency, etc. No recommended alternative leg exercises. Just stop. It's like someone who tells you to stop crossings the street because you might get hit by a car. And no, of course I haven't stopped squatting.

[@lawrencehamm1478]

Squats and deadlifts are the "core" exercises to strengthen back and legs, and to increase HGH and testosterone in the body.

[@_Sam62]

If someone with dry eyes claims that squat and deadlift significantly increases hgh and testosterone, I would not belief anything further from that person.

[@InvisibleHotdog]

@@_Sam62 why do the eyes have to be dry? Any lift using the valsalva maneuver is gonna increase core strength, including OHP or even bench

[@ErikvonStrongber]

@@InvisibleHotdog A long-lasting increase? Care to provide a citation for that?

[@pineapplepizza4016]

@@ErikvonStrongber While it only gives a temporary boost to T levels, exercising does make you leaner and being leaner has been shown to boost your T. The fact is men who lift weights are going to have higher resting rates of T than guys who never hit the gym.

[@ErikvonStrongber]

@@pineapplepizza4016 compared to who? swimmers? Sprinters? If you are saying that healthy people are more likely to have good basal levels of T compared to the general population, then you're not saying much. If, on the countrary, you are claming that people who lift weights (and are natural) have higher T if compared to other healhty people, then I'd like to see the evidence.

[@GuitarsAndSynths]

trap bar deadlift really helps me a lot as I cannot do heavy squat or deadlift. If I go heavy I rather use a machine to take load off my spine.

[@bateschiro]

What are some special considerations that you would give for people performing deadlifts and they have chronic low back pain from spinal stenosis and degenerative disc disease

[@jamesbailey5008]

Love it

[@aqualutions2010]

Bruh... The......(Core).... Was hilarious 😂😂 😂😂😂

[@arphaksad01]

i herniated my disc because of bad form. Worst pain I ever experienced. It's not the exercise but posture. After 2 months off, resumed deadlifting first with the bard and slowly progressed to normal weight. Just have to pay more attention to the form.

[@gregshock]

I used to have a really serious sciatica problem and man oh man, did it hurt like hell. I started doing Romanian Deadlifts on a regular basis and guess what!? I no longer have a sciatica issue. Pain free.

[@warchimp9821]

I've had no lower back pain since I started squatting and deadlifting 2 years ago.

[@robertthompson5501]

Physics of Strength Training by Doug Bergnole explains downside of squats and deadlifts and spinal loading. He gives alternative and explanations for excercises. Rarely do I see old guys squatting and deadlfting. Injury and pain?🏋️‍♂️🏃‍♂️🏊‍♂️

[@curious_boy9092]

I only get trouble with those 2 exercises on my back so its true for my body

[@darrensurff8554]

Intelligent man

[@ntskl]

Waaaitaminute. Did Rippetoe just say that you need to have a strong pelvic floor for better deadlifts? Is he telling us to do kegels? If so, how does one load them?

[@ryanoconnell6617]

Cacaonut sets of FAHIVE

[@ArchRotor]

I always thought the "H" in "Chore" was silent.

[@killerrush77]

IV GOTTEN TO THE POINT WHERE I CANNOT DO THEM ANYMORE (SQUAT, DEADLIFT, OHP, AND BENCH) WHAT DO I DO NOW?

[@johnpymn9869]

I work at your local Y and when I ask the guys in the weight room who are doing set after set of upper body lifts if they squat or deadlift they say "oh no ,, I have back problems, that would hurt my back " and then they walk away lol.

[@johnpymn9869]

I'm 63 and squat and deadlift every week and adding weight o the bar every month,, Starting Strength and 5-3-1 saved my lifting life :)

[@aqualutions2010]

The... Core... Is the phrase that pays today

[@lg20a1]

The barbell squat whether it is front squat or back squat is one if not the most amazing exercise for improving your lower back strength and build leg size but the deadlift is a no no for me, never felt right doing deadlifts, even with good form and properly bracing... I'd rather do barbell row

[@danielsundstrom8312]

Squatting horizontally looks unathletic and it puts more strain than necessary on the back (although with the purpose of strengthening it i still do not prefer it, do deadlifts for this purpose). Instead, if you have good ankle flexibility and therefore can shoot the knees forward to create a more vertikal posture you will be able to squat with more speed and utilize the bottom position of the squat much more efficiently.

[@jd0879]

Oh stfu. You’re completely wrong

[@Coneman3]

My guess is everything has its place. Heavy exercises should be done sparingly. The lower back is a weak part of the body, so any movement strongly using the lower back needs caution.

[@GreyRock100]

When I squat my lower back spasms between sets. At work, after some light stooping and lifting I will experience throbbing so intense that I can hardly concentrate. I assume this is a form issue, but curious if anyone else has had this issue and could help me out?

[@orthellen4193]

It's probably just weak and being overtaxed. Maybe drop volume and intensity a bit for a few weeks? I had that in mine, it would spasm and lock up but I just took things a bit easier for a while, then continued to strengthen it. Hasn't bugged me for a year now.

[@reggie7716]

Yep, I agree its probably due to under trained low back relative to leg strength, so your low back is getting too much volume or intensity while your leg muscles are fine. Orthellen is right about decreasing either volume or intensity while your low back catches up, you are on the right track. I love low bar squats but in the beginning I did strain my low back several times because of over reaching.

[@jamesbarnes5769]

Back extensions, back extensions, back extensions. I used to have a crap back that would spasm and put me out of work for a week. Started doing easy but good sets of back extensions and haven't had a spasm in around a year (knock on wood) strengthen your lower back and most of the problems will go away. Don't over do it or you will hurt it but good easy sets will help a lot

[@takatsu5]

Likely also an issue with thoracic spine mobility. The lumbar spine is not supposed to have too much mobility, but the thoracic spine should have good mobility. Because of poor posture and lack of motion, the thoracic spine losed mobility. Strengthening the low back only helps so much- must be done in combination with thoracic mobility exetcises.

[@GreyRock100]

Thanks to everyone for all the advice. I'll ease up on the, squat for a bit and see. I'll see if I can figure a way to do back extensions at home as well. I had trouble with my thoracic in the past so I'll work on that too. I thought I was going to have to give up squat.

[@toddjones3969]

A strong who-ore...

[@fsmoura]

watch out around those

[@damianhinch2907]

My back hurts every time I Deadlift. My form is not bad. I have an issue with a slipped vertebrae. I really don't believe that deadlifts are for every one esp if they have issues with their backs.

[@suntzu7727]

Learn to breath and brace.

[@yeomane]

Stop deadlifting if you have a herniated disc.

[@DanielMOFO]

1:11 LIGHTWEIGHT!!!!

[@mrsprinkles1641]

I like RIP a lot. But he terrifies me.

[@LV426Survivor]

That's his charm.

[@breadbowlpasta]

Squatting and deadlifting isn't bad for your back. Sitting is

[@roel5901]

Idea for a new video, inspired by the 41y old world record holder in the vidéo attached. It’s about squatting and deadlifting with such a bad leverages (long legs) that one has to good morning the squat. In the video the commentators only explain a bit. My questions: - do you endorse this type of squat from a longevity viewpoint? If indeed affirmative: - due to lifting style she has relatively smaller quads and stronger glutes. Typical. See also ratio squat to deadlift. How should we train from a strength perspective? - and from a bodybuilding perspective, how to grow the quads? A video on this subject would be of great interest to all athletes who have that anatomy, many more than most think... kzbin.info/www/bejne/oXq3o6BmoN-snc0 Thought you’d love this topic in view of her not so conventional back angle in the squat...

[@diegomer]

FUCKIN A UNCLE RIP

[@klevdavful]

Having tight hips in a weak quadratus lumborum on either side and poor abdominis muscles real damage your back. Deadlifts will strengthen your back if done properly

[@vansmoken4172]

Start light with deadlifts, and do less sets than usual. And play basketball, its great.

[@MC-wh3xm]

I've hurt my back doing squats 5 times :(

[@dudebro9825]

You've hurt your back doing squats incorrectly 5 times*

[@BlackScava]

Drop low bar squat and do high bar. Or front squat, they are the safest from bad techniqe standpoint

[@fsmoura]

sixth is the charm 👌

[@yeomane]

Squats and deadlifts are garbage

[@PianoBlackTrimRep.]

I still can't get over the squat video though, the man in it had his back as flat as the floor, it looked like he was good morning it!

[@user-ov3nt4ll4d]

People think that their joints are overused by training, but the truth is that when you get older the growth hormone is drops and your body start degenerating. There is a study shown which shows that people, with 15 years of lifting, have joint degeneration as much as people at the same age, who don't lift.

[@StarSlingerUK]

Ивайло Стоянов this is why older people have to eat more protein to trigger MPS right? And younger lifters dont need as much.

[@user-ov3nt4ll4d]

@@StarSlingerUK I don't think more protein will fix the issue, although people can recomposite easier with higher protein deit. Sadly I think nothing can fix the problem with aging without taking growth hormone, but with training and maintaining some muscle mass and strenght you will defiently have less pain, more solid bones and better quality of life.

[@StarSlingerUK]

Ивайло Стоянов definately. rip & also the guys at barbell medicine (two doctors/nutritionists SSC’s) have said before that the older you are the more you need to be on the high end of the 2.2grams of protein per Kilo of bodyweight per day rule. This sets you up for more lifting success and muscle gain. Definately agree musuclar atrophy is very real so guess its best for us to keep lifting for as long as possible!

[@user-ov3nt4ll4d]

@@StarSlingerUK if they said that I sure it's right but I didn't know until now that protein need vary due to age.

[@michelef406]

*CORE*

[@doczenith5491]

They do injure the back over the years. Anyone who has lifted for 3 or more decades knows it compresses the spine causing wear and tear. It also causes muscle imbalances which can cause huge amounts of back pain.

[@Lai185]

Do the exact opposite of what the medical industry tells you nutritionally and physically and avoid doctors and you'll be doing very well for yourself.

[@bigdaddytrips6197]

Well they do. One little mistake and and it's snap city. Not worth it.

[@drip369]

Closing statement. So quoft lmao

[@Hossak]

Using incorrect form on a deadlift, as well as squat will guarantee you a back injury. The right form will prevent or rehabilitate a previous injury - that is my experience, yours may differ.

[@dereksmallsuk]

I gave up conventional deadlifts as I kept hurting my back. I now use a trap bar instead... But light weights more reps

[@Hossak]

@@dereksmallsuk Thanks for the information, it is a trend I am noticing amongst people that I know, moving from a barbell to a trap bar.

[@jeremiahcourter8352]

@@MrJimShorts I completely agree. Sooooo easy to jack up form so why do it? Many more options available without the damn risk.

[@dereksmallsuk]

@@MrJimShorts Goblet squats have really helped me too....

[@03blaird]

What guys like rip don't understand is a proper gait cycle/proper movement is much more important than your max squat for long term health. I've seen too many jacked dudes who can squat 400-500 that can barely get out of bed themselves or do anything that requires any non linear movement. They become glorified human forklifts who can't even pick up their kids without pain... but at least they can squat 500 right? lol

[@yew2oob954]

Literally incorrect information...the "core" as he likes to define it is NOT the muscles involved directly in the squat and deadlift in fact, the reason core exercises were developed in the first place was to investigate why the extreme forces generated by athletes did NOT help them get better after injury. The investigations of WHY athletes were NOT getting better by simply getting "stronger" was the ENTIRE reason the "core" was investigated in the late 90's in the literature. Again, Rip's lack of knowledge is ASTOUNDING.

[@TayLybb]

And you say horizontal back angle when really that's a cue. I think ppl freak out about that.

[@LV426Survivor]

Yea. It's not LITERALLY horizontal but it is fairly horizontal compared to what people expect.

[@markb.739]

It really depends on how heavy you go, just ask Ronnie Coleman for example. Your spine can only take so much weight. You cannot strengthen a spine and those disks are only designed to take so much weight.

[@BigUriel]

If the discs are perfectly aligned they can take far more weight than anyone could ever lift. What usually happens is that lifting form is not perfect, especially when the weights get heavy or fatigue sets in, and the discs are loaded when not perfectly aligned.

[@18yearoldconservativefromc60]

Ronnie was on a ton of roids and lifted with dogshit form so no wonder he got injured

[@jd0879]

Horrible example. Go watch Ronnie video of him squatting 800 lbs, his form was 6/10 at best

[@emptyblank099a]

@@jd0879 No One can have good form lifting that much you tard.

[@RobbieRambles]

Rip puts the ‘whore’ in ‘core’

[@hideyourneurons4462]

Dont forget to drink your soy, lads!

[@DevPatel-if2jj]

Kek

[@daravnaval]

Wtf yt is getting redpilled

[@Pineaplethefruitdude]

Ronnie Coleman?

[@Ep1cRainbow]

Remind me again what weight he was using? And how many drugs he was on?

[@Pineaplethefruitdude]

@@Ep1cRainbow Ronnie Coleman.

[@18yearoldconservativefromc60]

Ronnie lifted with dogshit form and used a shit ton of roids so no wonder he crippled himself

[@mojado84]

Wtf! Is it Mark wearing makeup?

[@US_John]

Talk to olympic lifters.. they will tell you. How fucked up and wrong lifting is.

[@Lai185]

Do the exact opposite of what the medical industry tells you nutritionally and physically and avoid doctors and you'll be doing very well for yourself.