I’ve never deadlifted before and I’m new to working out. How should I start?

It depends on your strength and experience level.

If you’re completely new to working out and are skinny as a twig, don’t start Deadlifting just yet. Spend a week or two doing hyperextensions to strengthen your lower back. Then start deadlifting light weight. Start with the bar, if that’s too easy for you, add weight. Since the bar won’t be properly elevated with 10 lb plates, find some way to elevate it (perhaps by placing it on flat weights).

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I’ve got lower back pain. What should I do?

If you think the lower back pain might be due to incorrect form during the deadlift, wait until the pain heals then consult our Proper Form section before deadlifting again.

Lower back pain is almost always caused by tight muscles in the lower body. It’s  a good idea to perform lower body stretches, especially ones that target your glutes (your ass), your hamstrings (the back of your legs) and your calves. DO NOT STRETCH YOUR BACK WITH ANY SORT OF YOGA EXERCISES. Do not perform any kind of stretch that makes you bend your back outward. These will most likely exarcerbate your pain. Bending down to to touch your toes is a good stretch for your lower back and hamstrings but keep your back straight!

I’m under 18, should I deadlift?

We think you should. However do not attempt extremely heavy weight. Since you are most likely not fully grown, very heavy weight may compress your spine and prevent full development.

I have serious chronic back problems. Should I deadlift?

We think it’s better you do not.