Deadlift Height

Do you believe modifying deadlift height (raising the bar with blocks) or choosing variations based on individual biomechanics (RDLs) is a smart approach for maximizing results and minimizing injury risk, especially considering that the standard plate height was arbitrarily designed and the deadlift is one of the few lifts not inherently based on individual biomechanics?

I have no plans to compete and don’t particularly love the deadlift, but I can’t shake the feeling that I need to do it and also need to pull from the floor because of social media influence.

JMW,

If the question is whether RDLs and rack pulls generally are safer than deadlifts from the floor, then my answer is not really. I think injury risk is related to loading more than anything else, not the movement’s ROM.

That being said, I don’t think any particular variation is better (or worse) for health. Enjoying the training and being able to do so consistently for a long period of time is the goal. I do think some exposure to pulls from the floor is good for maintaining tolerance to that ROM. You don’t have to do your main hinge pattern like that and you don’t even need to use a barbell. Here’s an example of something I’ve programmed for someone who had a similar experience to you:

Day 1:
Main Squat
Press
Dumbbell SLDL’s

Day 2
Bench
Squat pattern
Row pattern

Day 3
Mid shin block pulls
Bench
Unilateral squat

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Thanks, Jordan! So, since people’s bodies are different, does that mean deadlift form will naturally vary, and it’s not the barbell height causing injuries but rather the loading? For example, would a taller person’s setup, which might involve more low back, simply need to be adjusted with proper loading?

Form for all lifts vary between individuals. I don’t think barbell height is related to injury risk of the deadlift, no. I think it is due to load management relative to preparation…and bad luck.

I don’t think a taller person would automatically load the back more than than a shorter person, as other anthropometry (arm and femur length) will significantly affect mechanics.

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