I'm worried about getting a hernia from deadlifting

June 14, 2007 12:42 PM

I'm worried about getting a hernia from deadlifting. Are there any exercises to prevent or minimise a hernia?

Are there any exercises to prevent or minimise a hernia? From my understanding lifting heavy strains weak, under-utilised muscles thus leading to a rupture, somehow.

So maybe there are some type of ab exercises that will strengthen these specific muscles to allow us to deadlift more?

posted by gttommy to health & fitness (8 comments total)

I am so anxious to hear the responses to this question. I got a hernia last year and I didn't even lift anything heavy. Now I go to the gym and am afraid I might get another. Sometimes I can feel a slight twinge down there when I'm doing certain activities and am afraid my intestines will pop right out. But maybe the twinge has nothing to do with a hernia-in-waiting.
posted by HotPatatta at 1:47 PM on June 14, 2007

You should probably worry about back or hamstring injury much more than a hernia. I used to deadlift a lot, pretty heavily, for a few years. Neither I or any of my training partners had any trouble (including guys in the 700-800lb range). Train the abs hard & religiously; I prefer weighted movements like ab pulldowns, weighted crunches, & some weighted oblique work.

Also, to be honest, you don't need to deadlift heavy that often to improve your deadlift. Train the important deadlifting muscles - hamstrings, glutes, abs, upper & lower back - and deadlift lightly to keep your form down. Deadlifting heavy & often is probably not a great idea; when you get fatiuged with heavy weights you are asking for injury.
posted by PFL at 1:50 PM on June 14, 2007

IANAD, IANAPersonal Trainer, I am just a dude that likes to to work out. However, here are two rules I follow. First of all, use proper technique on all lifts, but especially heavier lifts like the squat and deadlift. If you don't know how, ask or pay someone to show you how. Second, be balanced. If you're lifting really heavy weights on the deadlift, have strong abs as well. Don't create strength imbalances. If you're still worried, talk to a Doc, Physical Therapist, or Trainer.
posted by HighTechUnderpants at 1:53 PM on June 14, 2007

If you can wait until Tuesday, I see my personal trainer then and I relay his answer here.
posted by spec80 at 3:11 PM on June 14, 2007

The Deadlift: Part I
The Deadlift: Part II
The Deadlift: Part III

This series was recently posted over T-Nation, and should help correct any problems with your form that could lead to injuries.
posted by Loto at 6:33 PM on June 14, 2007

I hear exhaling as you lift if very important. Don't hold your breath during the whole exercize.
posted by gesamtkunstwerk at 7:32 PM on June 14, 2007

As an ex-rower I'm no stranger to lifting heavy free weights. I was told that you're more likely to hurt yourself putting the weight down betw. reps (e.g. keep your head up as you put the weight down). Maintaining a good pose during lifting is also crucial. Always lift while watching your form in a mirror, or have a spotter. If you start losing form across the sets, stop. It's a surefire way to hurt yourself.
posted by poissonrouge at 4:01 AM on June 15, 2007

Seconding don't hold your breath. This will increase intraabominal pressure and make a hernia more likely. Make sure you're using proper technique. IANAD.
posted by jennyjenny at 10:40 AM on June 15, 2007