Ladies and gentlemen,
It is of the utmost importance that I warn you about a particular exercise that is commonly used in strength and conditioning. Chances are, you’ve been unknowingly performing this highly dangerous exercise, blind and oblivious to all of its potential consequences. Hopefully it’s not too late for you, and hopefully you haven’t already created irreparable damages.
This exercise has…
- Been shown in the literature to induce the highest compressive forces on the spine out of all exercises (see below for more detail)
- Been shown in the literature to induce very high shear forces on the spine (see below for more detail)
- Been known to make some lifters’ backs crack in the middle of a set
- Been known to cause seizure-like convulsing mid-set
- Been known to cause lifters to faint immediately after a set
- Been known to cause vision-distortion and flickering light in the middle of the set
- Been known to cause nausea or lead to vomiting after a set
- Been known to cause nose-bleeding immediately after a set
- Been known to cause petechiae/broken blood-vessels/rash breakouts in the eyes, face, and chest following a workout
- Been known to lead to biceps tears if using a mixed grip
- Been known to lead to spondylolysis, spondylolisthesis, and SI joint issues
- Been known to lead to herniated discs and ligament strains
- Been known to create strains in the hamstrings, adductors, erectors, and traps
- Been known to lead to hip pain, especially if using a wide stance
- Been known to bloody some lifters’ shins
- Been known to cause rib dislocations
- Been known to lead to massive delayed onset muscle soreness (DOMS) especially in the erector spinae
- Been known to lead to incontinence mid-set
Would you like to know the name of this exercise?
It’s the deadlift!!!
*** This section in red is for the science Geeks like me. If compressive and shear forces don’t interest you, just skip this section. Studying spinal loading is a hobby of mine, I have 69 studies in my “spinal loading” folder, I summarized many of them in THIS T-Nation article, and I even visited spinal biomechanist Stu McGill in Canada to discuss the topic with him (see HERE, HERE, and HERE).