Deadlifts – friend or foe? unraveling the impact on growth

The question of whether deadlifts stunt growth has been a long-standing debate in the fitness community. This exercise, known for its strength-building benefits, involves lifting a heavy barbell off the ground. Some individuals believe that this strenuous activity can put excessive pressure on the growth plates in children and adolescents, leading to stunted growth. However, scientific evidence and expert opinions suggest otherwise.

The Science Behind Growth

Growth is a complex process influenced by various factors, including genetics, nutrition, and physical activity. The growth plates, located at the ends of long bones, are responsible for bone growth. They are made of cartilage and gradually ossify (turn into bone) as we grow.

Deadlifts and Growth Plates

Deadlifts, when performed with proper technique, do not directly impact the growth plates. The weight is primarily distributed through the muscles, ligaments, and joints, not the growth plates. Studies have shown that weightlifting exercises, including deadlifts, do not cause damage to growth plates or stunt growth.

Benefits of Deadlifts for Youth

In fact, deadlifts can be beneficial for youth when included in a well-rounded training program. They help:

• Strengthen muscles: Deadlifts engage multiple muscle groups, including the back, legs, and core.
• Improve posture: Deadlifts promote proper spinal alignment, reducing the risk of back pain.
• Increase bone density: Weight-bearing exercises like deadlifts can help increase bone density, reducing the risk of osteoporosis later in life.
• Develop coordination: Deadlifts require coordination and balance, which can improve overall athleticism.

Guidelines for Youth Deadlifting

To ensure safety and minimize the risk of injury, it’s important to follow these guidelines for youth deadlifting:

• Start with a light weight: Gradually increase the weight as you get stronger.
• Maintain proper form: Seek guidance from a qualified trainer to ensure correct technique.
• Listen to your body: Rest when needed and stop if you experience any pain.
• Include a warm-up and cool-down: Prepare your body for the exercise and aid recovery.

Expert Opinions

Experts in the field of pediatrics and sports medicine agree that deadlifts do not stunt growth. The American Academy of Pediatrics (AAP) states that weightlifting exercises are safe for children and adolescents when performed properly. The National Strength and Conditioning Association (NSCA) also supports the inclusion of deadlifts in youth training programs.

Takeaways: Deadlifts and Growth

Based on scientific evidence and expert consensus, it is clear that deadlifts do not stunt growth. When performed with proper technique and under the guidance of a qualified trainer, deadlifts can provide numerous benefits for youth, including improved strength, posture, and bone density. Parents and coaches should encourage young individuals to participate in weightlifting exercises, including deadlifts, as part of a healthy and balanced fitness routine.

What You Need to Learn

Q: At what age can children start deadlifting?
A: Children as young as 7-8 years old can start deadlifting with light weights and proper supervision.

Q: How much weight should children lift when deadlifting?
A: The weight should be light enough to maintain proper form. Start with a weight that is approximately 50% of the child’s body weight.

Q: Should children use a weight belt when deadlifting?
A: Weight belts are not necessary for children. They may restrict movement and hinder the development of core strength.

Q: Can deadlifts cause back pain in children?
A: Deadlifts performed with proper form should not cause back pain. If back pain occurs, it may indicate an underlying issue that requires medical attention.

Q: Are there any exercises that can help children grow taller?
A: No specific exercises can directly increase height. Growth is primarily determined by genetics and nutrition.