A big thank-you to Bret Contreras for contributing to this post. Here’s a bit of backstory: back in 2010 I wrote a blog post in response to a university teaching assistant who claimed deadlifts were “one of the worst things you could do for your spine.” A student overheard and asked for my take, so I weighed in. You can read the original post here.
Even after four years, the post still gets a lot of attention. Today I want to share a recent comment from a physical therapist named Meggen Lowry, along with my take and Bret Contreras’s response. Some people might wonder whether it’s worth replying to someone who seems strongly convinced. My view is simple: discussions like this help other fitness professionals learn how to respond.
Now, Meggen’s points, paraphrased, followed by our responses.
1) Your tone and arrogance make for an unpleasant read.
– Tony: You’re right. Looking back, I can see how someone might read my old post as arrogant. It’s four years old, and I’ve grown a lot as a writer and person since then. I understand my style isn’t for everyone.
– Bret: Tony is generally very humble among industry leaders.
2) Pilates loads the spine via limb movements and can create significant spinal stress, though it’s usually done with better posture to reduce pelvic-floor strain. Give it a try—it’s not for everyone.
– Tony: Like deadlifts, Pilates can stress the spine if done incorrectly. Hundreds of reps of any exercise can strain the spine, even with good form. Alignment is key, and there’s no perfect “neutral” position because the human body isn’t perfectly symmetrical. Proper hip hinge work is essential, and not all deadlifts have to be max effort. A well-executed deadlift with a neutral spine differs greatly from common bad forms.
– Bret: Strength coaches borrow from Yoga and Pilates and include drills in warm-ups and correction plans. Pilates can be progressive and useful, but for max power or conditioning you still need heavy lifting and more dynamic work. It isn’t inherently “wussy,” but it isn’t always the best replacement for heavy strength work.
3) Osteogenesis (bone growth in response to loading) is well known to researchers and clinicians.
– Tony: We’re on the same page here.
– Bret: Indeed. For example, powerlifters show some of the highest bone densities, and high-load exercise tends to raise bone density more effectively than light loads.
4) The problem with educators like you is using broad terms like “spine” or “back” instead of the specific parts involved. Deadlifts don’t strengthen the entire spine and aren’t universally good for your back.
– Tony: I think this comes down to how deadlifts are taught. When done incorrectly, they’re risky; when progressed properly with appropriate overload, they can strengthen the erector spinae and the vertebrae. Discs are a separate issue, and there’s a well-known study showing many people have disc bulges without pain. Proper training and coaching help you adapt safely, rather than avoid movements altogether.
– Bret: The spine is complex, and not all deadlifts are the same. A good hip hinge can strengthen the whole system, while sloppy form can cause problems. Read more about how to groove the hip hinge and why not all deadlifts should be treated the same.
5) Intra-abdominal pressure (IAP) is much higher with a deadlift than with other exercises, especially if you hold your breath, and this can risk herniation and pelvic-floor problems. More up-to-date research is needed to confirm disc and pelvic-floor adaptations to deadlifts.
– Tony: Old studies aren’t the final word, and it’s reasonable to question how relevant some 20–30 year old findings are today. Walking also stresses the spine; you can’t promise zero spine stress. Research on this topic evolves, and it’s fair to look for newer data. In the meantime, this debate should push us toward safer, progressive coaching and better movement patterns.
– Bret: The core muscles (including the TVA, multifidus, diaphragm, and pelvic floor) work together to create stabilization and support during lifting. When trained properly, the pelvic floor can actually strengthen and help prevent incontinence, not weaken. Many women improve their pelvic floor function with resistance training, including deadlifts, when done with proper technique. There isn’t clear evidence that well-taught deadlifting causes hernias. Proper variation, technique, and progressive loading are essential, and many lifters do fine with a careful, individualized approach. Strength training, including deadlifts, often correlates with better back health, as long as it’s programmed wisely.
In summary, this exchange highlights the need for careful, evidence-based coaching rather than blanket statements about which exercises are “safe” or “dangerous.” Properly taught deadlifts, progressed gradually with attention to form and individual needs, can be a valuable part of a well-rounded program. The goal is to bridge the gap between strength and physical therapy, and to help coaches tailor movements to each person’s abilities and goals.
