How to minimize the risk of hernia during deadlifts? Round or straight back?

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How to minimize the risk of hernia during deadlifts? Round or straight back?

Post by Beginner » Thu Sep 01, 2022 12:05 pm

Hello guys,
I've been reading this article on the website: https://exrx.net/Kinesiology/Deadlift

It talks about having slight spine flexion during the deadlift is nothing to worry about, when it comes to spine injuries and back pain, and that it can be actually beneficial if done properly (in terms of adaption).

But I am wondering, what would be the safest way to deadlift to prevent a hernia? Does a round-back deadlift put more or less pressure on the groin area than a straight-back deadlift? I assume that rounded variation creates more intra-abdominal pressure since it allows us to lift heavier, but does this reflect on the actual hernia risk? On the other hand, spine movement can take away some load from the front part of the body, and it also might be a more natural way of lifting - putting hips/body into a more natural position, thus maybe reducing hernia risk from that perspective.

What are your thoughts on this?


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