Should We Avoid Deadlifts? Why I Don’t Exclude Deadlifts from My Program (Despite the Risks)

Deadlifts, alongside squats and bench presses, are some of the exercises where humans can generate the most strength, making them beloved by many. However, at the same time, deadlifts are also one of the most avoided exercises due to their potential risks.

If you search for deadlifts on YouTube and scroll through the videos, you’ll often come across videos of people seriously injuring their backs while performing deadlifts. It’s a clear reminder that improper execution can place significant stress on the spine, potentially causing disc damage that may have permanent effects.

A photo of me doing deadlifts. It was taken at Gold's Gym in Berlin.

Many athletes and sports science experts even advise against deadlifts because of their inherent dangers. I agree that deadlifts can be more risky than other exercises, and I know many people have experienced injuries from them. However, I still include deadlifts in my program and I believe most people should do deadlifts unless they have a physical functional issue.

Why? I’ll explain it in this post.

I'm going to break down why deadlifts are often seen as dangerous, what makes them risky, and share my thoughts on each of those reasons.

Maybe You Are Lifting too Heavy 

In today’s fitness industry, powerlifting is gaining as much popularity as bodybuilding. As a result, it's common to see people in gyms trying to max out their 1RM (one-rep max) by loading up heavy weights on the barbell.

I understand the appeal of becoming strong, as it’s just as attractive as achieving a great physique for many men. However, if your goal is to build strength while also sculpting your body—rather than focusing solely on powerlifting—then you should reconsider constantly chasing after heavier weights.

Think about it: believing that lifting the heaviest possible weight you can barely manage in a single attempt is safe is a flawed mindset. Testing your 1RM inherently carries the risk of injury. Even when I train with a weight I can handle for seven reps, I’m still cautious about injury. Trying to eliminate injury risk while maxing out your 1RM doesn’t make sense.

Professional strongmen and powerlifters, who can perform deadlifts at extreme weights, have trained for years under expert coaching. They dedicate most of their time to perfecting their technique. That’s a completely different scenario from a beginner or someone with less experience attempting a 1RM.

So, I’d like to ask you: Are you lifting weights that are unnecessarily heavy for your goals? If you’re not a powerlifter, there’s no reason to push yourself to lift extreme weights.

Incorrect posture and lack of technique

As I mentioned at the beginning of this post, I do acknowledge that deadlifts can be more dangerous than some other exercises. I’m always extra cautious when performing them, and I don’t have a problem with experts warning about the risks of deadlifts.

However, I’m skeptical when people claim that deadlifts are inherently injurious and must be avoided. If you practice proper form and technique, the risks can be mitigated.

A photo of me doing deadlifts. It's definitely not an impressive weight, but it's enough for me to train.
 

I do question whether people who say deadlifts are always dangerous have truly invested enough time and effort into developing proper technique and form. Sure, you might have spinal stability issues, or you might be genetically predisposed to injury, but that doesn’t mean the deadlift itself is the problem.

So when people claim that deadlifts are always dangerous, I wonder if they’ve truly worked on finding the right posture for their body. Are they practicing the proper techniques? And if they haven’t invested enough time in learning these skills, it’s difficult to say it’s the deadlift that’s the problem.

I know because I've been there too.

I was once just another young boy, full of energy, who had just gotten serious about weight training. I know the thrill of loading up a lot of plates and lifting heavy with power. The obsession with lifting the weight right now rather than focusing on proper form, the instinctive male competitiveness that drives you to attempt heavier weights when someone else lifts more—I had all of that, and to some extent, I still do.

However, if you prioritize momentary excitement and competition over mastering proper form and technique, it's hard to avoid injuries. (We often call this ego lifting.) I, too, suffered from frequent lower back pain and faced various issues like overtraining and plateauing because I was lifting weights that were beyond my level.

But when I went back to lighter weights and focused on the fundamentals, even though I was lifting much less than before, I actually experienced better muscle growth and functional improvements.

At the same time, I also understand that most people with their own jobs or busy lives might not have the time to dedicate to mastering deadlift form. As a person who also works as a marketing assistant, I know how hard it is to make time for the gym when you have other responsibilities.

It’s even harder for beginners who are just starting out. For them, I don’t want to criticize them for not being able to practice and master the technique. They should be applauded for making the effort to work out despite their busy schedules.

Conclusion 

So, should you avoid deadlifts just because they come with risks? I don’t think so. But I also understand that they can feel intimidating, especially if you’ve struggled with them before. The key isn’t to push through recklessly—it’s to take your time, learn the right technique, and train in a way that works for you.

If you’re finding deadlifts challenging, that’s completely okay. We all start somewhere, and even experienced lifters are constantly improving. Be patient with yourself, focus on the basics, and trust that progress will come. You’re already putting in the effort, and that’s what truly matters. Keep going—you’ve got this!