Squats and deadlifts are two fundamental strength-training exercises that target multiple muscle groups, including the quadriceps, hamstrings, gluteals, and core. These movements are highly effective for building lower body strength, improving mobility, and enhancing overall athletic performance. However, improper technique and load can lead to injuries, particularly in the knees, lower back, and hips. Fortunately, the risk of injury associated with weightlifting is comparable to – or lower than – many other sports and hobbies.
Why do we get injured?
We often hear the refrain “but wont weight lifting hurt my joints?”
Like many questions surrounding the human body, the real answer is: it depends.
The deadlift, when completed with correct technique and sensible loading, is a great foundational movement for developing functional strength and muscular endurance. However, we must acknowledge there is considerable sheering force and pressure that is transferred through the lumbar spine especially during the initiation and eccentric phases of the movement. This is has been demonstrated primarily when completing these movements at maximum loads, which does increase risk of disc-related injuries. However, this has been largely attributed not to the specific movement of squatting or deadlifting but rather the repetitive completion of any serious of strenuous movements while fatigued. Therefore, we need to determine the appropriate load, commensurate with current physical capacity.
A study conducted by Aasa and colleagues took a hard look at this. They compared a traditional low-load motor control exercise program (think: subtle, controlled, core-focused movements) against a high-load lifting program involving progressive deadlifts. Both groups received the same education around pain mechanisms and completed 12 sessions over eight weeks. And the outcome? Both groups improved significantly in terms of pain and function. There were no adverse effects which alone is a win!
Another study that further demonstrated this was the Welch et al cohort study. This followed 30 participants through a 16-week progressive resistance training program that included deadlifts. They didn’t just get stronger — they got better. Pain reduced by 72%, disability improved by 76%, and participants even showed reductions in lumbar muscle fat infiltration. That’s not just impressive; it’s meaningful for quality of life. Imagine being able to lift your kids or groceries again without bracing for pain. Further showing when sensible loading principles are applied with weightlifting is rarely harmful and can be a cornerstone in improving quality of life and functional capacity.
Benefits of Deadlifting and Squatting
- Strength Development
Engages multiple muscle groups, improving overall strength. This has been demonstrated even in short term studies of increasing average overall strength measures by 60% when completed twice weekly. - Improving Mental Health Outcomes
Resistance training especially compound resistance movements have been demonstrated to be largely effective in improving mental health outcomes. One study demonstrated that 80% of adults who presented as clinically depressed following a short course of prescribed resistance training no longer demonstrated symptoms of depression. - Injury Prevention
Builds resilience in the lower back and core, reducing the risk of back injuries. - Functional and Independence Fitness
Mimics everyday movements such as lifting objects off the ground. Adults who consistently completed resistance training only 2 weekly found an increase in overall functional independence by 14%. - Athletic Performance
Improves power, speed, and endurance in sports.
Deadlift Technique
1. Setup Position
- Stand with feet hip-width apart, toes pointing slightly outward.
- Position the barbell over the middle of your feet.
- Bend at the hips and knees to grip the barbell (hands just outside your knees).
- Keep your chest up and shoulders slightly in front of the bar.
- Engage your core and maintain a neutral spine.
2. Lifting the Bar (Upward Phase)
- Push through your heels and extend your hips and knees simultaneously.
- Keep the barbell close to your body to reduce strain on the lower back.
- Maintain a straight back and avoid rounding your spine.
- Once the bar passes your knees, drive your hips forward to a fully upright position.
3. Lowering the Bar (Downward Phase)
- Hinge at the hips first, lowering the bar along your thighs.
- Once the bar reaches knee level, bend your knees to return to the starting position.
- Maintain control throughout the movement to prevent excessive stress on the lower back.
Common Mistakes and How to Fix Them:
| Mistake | What It Looks Like | Why It Happens | Risks | Fixes |
|---|---|---|---|---|
| Rounded Lower Back | Spine curves at the bottom | Poor core engagement, tight hamstrings, lifting too heavy | Disc strain, back injury | Brace core, improve mobility, lighten load |
| Hips Rise Too Fast | Hips shoot up before shoulders | Weak glutes/quads, poor control | Back strain, inefficient lift | Use tempo, strengthen glutes/quads, pause at mid-shin |
| Bar Drifts Forward | Bar moves away from legs | Weak lats, poor setup | Back strain, poor leverage | Keep bar over mid-foot, engage lats, use tactile cues |
| Overextending at Top | Leaning back excessively at lockout | Misunderstood finish, poor glute use | Spine compression | Cue “stand tall”, squeeze glutes, avoid lean-back |
| Knees Cave In (Valgus) | Knees collapse inward | Weak glute medius, poor control | Knee strain, ACL risk | Strengthen abductors, cue “knees out”, use bands |
| Not Setting Lats | Rounded shoulders | Weak upper back, poor awareness | Shoulder/back strain | Cue “shoulders in back pockets”, use carries, rack pulls |
| Jerking the Bar | Yanking from floor suddenly | No pre-tension, impatience | Spine instability | “Take slack out”, build tension, tempo lifts |
| Head Out of Alignment | Looking up/down too much | Bad cueing, poor awareness | Neck strain | Neutral head, gaze 1–2m ahead, use mirrors/video |
| Poor Foot Position | Feet too wide/narrow or rotated | Mobility issues, bad habit | Imbalance, joint strain | Start hip-width, adjust as needed, improve mobility |
Deadlift Variations
- Sumo Deadlift: Wider stance with toes pointed outward, hands inside the knees.Places more emphasis on the glutes and inner thighs while reducing lower back strain.
- Romanian Deadlift (RDL): Focuses on hamstring and glute development with less knee bend. Great for improving hip hinge mechanics.
- Trap Bar Deadlift: Uses a hexagonal(trap) bar, reducing stress on the lower back. More beginner-friendly and suitable for those with mobility restrictions.
Squat Technique
1. Set Up Position:
- Stand with feet shoulder-width apart or slightly wider.
- Toes should point slightly outward (10-30 degrees).
- Brace the core by gently contracting the abdominal muscles.
- Engage the lats (muscles in the mid-back) by pulling the barbell slightly into your shoulders if using a barbell.
2. Descent (Eccentric Phase):
- Initiate the movement by hinging at the hips and bending the knees simultaneously.
- Keep the chest up and spine neutral (avoid rounding the lower back).
- Knees should track over the toes without collapsing inward (valgus collapse).
- Lower until thighs are at least parallel to the floor or as deep as mobility allows without compromising form.
3. Ascent (Concentric Phase):
- Drive through the heels and midfoot to return to standing.
- Keep the core engaged and avoid excessive forward lean.
- Hips and chest should rise together, not allowing the hips to shoot up faster than the torso.
Common Squatting Mistakes and How To Fix Them-
| Mistake | What It Looks Like | Why It Happens | Fixes |
|---|---|---|---|
| Knees caving in (Knee valgus) | Knees fall inward during squat | Weak glutes (esp. gluteus medius), poor hip control | – Glute strengthening (e.g. clamshells, band walks)- Cue: “Push knees out”- Use resistance band above knees |
| Heels lifting off ground | Weight shifts to toes, heels rise | Tight calves, poor ankle mobility | – Calf/ankle stretches and mobility drills- Temporary heel elevation with wedge/plate |
| Lower back rounding (“Butt wink”) | Pelvis tucks under at bottom of squat | Tight hamstrings/hips, poor core control, squatting too deep | – Core strengthening- Hamstring & hip stretching- Limit depth to where back stays neutral |
| Leaning too far forward | Chest drops forward, squat looks like a good morning | Weak core/glutes, tight hips/thoracic spine | – Core work (e.g. planks)- Thoracic mobility drills- Cue: “Chest up” |
| Not reaching depth | Shallow squat, thighs not parallel | Mobility limitations, poor control, pain avoidance | – Hip/ankle mobility- Practice with box squats- Focus on form over weight |
| Uneven weight distribution | One side bears more load | Muscle imbalances, past injury | – Single-leg exercises (lunges, step-ups)- Use mirror/video for feedback- Cue: “Even pressure through both feet” |
Squat Variation and Progression
- Goblet Squat: Performed holding a kettlebell or dumbbell at chest height for added core engagement.
- Barbell Back Squat: Standard squat with a barbell resting on the upper back, targeting the posterior chain.
- Barbell Front Squat: Barbell held at the front of the shoulders, emphasising quads and core.
- Bulgarian Split Squat: A unilateral (one-sided) squat to address muscle imbalances.