There's 5 reasons why so many people injure themselves with this exercise.

有 5 個原因導致很多人在做這項運動時受傷。

I'll share what these are, how to find the right deadlift for your body, and how to perform it for a safer, stronger deadlift.

我將與大家分享這些是什麼，如何找到適合自己身體的負重舉，以及如何進行負重舉才能更安全、更有力。

First, let's discuss why deadlifts are perceived as such a dangerous exercise to begin with, despite their many benefits and back strengthening properties.

首先，讓我們來討論一下，儘管負重舉有很多好處並具有增強背部力量的特性，但為什麼負重舉一開始就被認為是一種危險的運動。

The reason for this has to do with this hard to look at, ego driven deadlift that I'm sure we've all seen at the gym or have been guilty of doing at some point in our lifting careers.

究其原因，與這種難以直視、自我驅動的負重舉有關，我相信我們都在健身房見過，或者在我們的舉重生涯中曾經犯過這樣的錯誤。

Now, while rounding the back during the deadlift is actually a popular method that elite powerlifters often use to lift more weight, for the not so elite average lifter who isn't conditioned to lift that way, the safest way to deadlift is with a neutral spine.

現在，雖然在負重舉重過程中，圓背實際上是精英舉重運動員經常用來舉起更多重量的一種流行方法，但對於沒有條件這樣舉重的非精英普通舉重運動員來說，最安全的負重舉重方法是脊柱保持中立。

The problem with deadlifts though, is that it's very easy to lose this neutral position.

但負重舉的問題在於，很容易失去這種中立姿勢。

In a bench press or a squat, if you don't have enough strength to lift the weight, you won't be able to complete the lift.

在臥推或深蹲中，如果沒有足夠的力量舉起重量，就無法完成舉重。

During the deadlift however, rounding the spine actually makes the lift easier.

然而，在負重舉重時，脊柱變圓實際上會讓舉重變得更容易。

And given that you're not actively looking at your spine in the mirror, it makes it very easy to do this without you even realizing it.

由於你不會主動照鏡子看自己的脊柱，是以很容易在不知不覺中做到這一點。

Combine this with a heavy load, the lack of back and core strength to support your spine in this position, and just like the continual bending of a paperclip, your back can eventually wear out and lead to injury.

再加上負重，背部和核心力量不足，無法在這種姿勢下支撐脊柱，就像回形針不斷彎曲一樣，你的背部最終會磨損，導致受傷。

This is further complicated by the fact that the structure of some people's hip bones makes it virtually impossible to maintain a neutral spine with traditional deadlift form.

有些人的髖骨結構使得傳統的舉重姿勢幾乎不可能保持脊柱中立，這就使問題變得更加複雜。

So what can we do about it?

那麼，我們能做些什麼呢？

Well, today I've brought in world-renowned back pain expert Dr. Stuart McGill, who has studied the science of back pain for over 30 years.

今天，我請來了世界知名的背痛專家斯圖爾特-麥吉爾博士，他研究背痛科學已有 30 多年。

He's also personally trained and recovered elite level athletes, some of which have deadlifted over a thousand pounds and performed other incredible feats of strength.

他還親自訓練和恢復精英級運動員，其中一些運動員舉重超過一千磅，並完成了其他令人難以置信的力量壯舉。

Together we'll dive into the 5 causes of back injury during deadlifts and how you can avoid them.

我們將一起深入探討負重舉中導致背部受傷的 5 個原因，以及如何避免這些原因。

The first reason has to do with your hip structure.

第一個原因與您的髖關節結構有關。

Some individuals are born with deep hip sockets.

有些人天生髖臼較深。

These individuals tend to have the most trouble getting into and pulling from the bottom position of a deadlift.

這些人往往最難進入負重舉的底部位置，也最難從底部位置拉起。

Here's Stu demonstrating exactly why that happens.

下面是斯圖為大家演示的具體原因。

When descending into the deadlift, if the foot stance is too narrow, you can see how in this particular person, you will get a mechanical collision between the top of the hip socket and the leg bone and that creates FAI or femoral acetabular impingement.

在下蹲負重時，如果腳的站姿過窄，你可以看到這個人的髖臼頂部和腿骨之間會發生機械碰撞，從而產生 FAI 或股骨髖臼撞擊。

So in this case, if they try to get deeper than their hip anatomy allows, they'll feel a pinching sensation in their hips that stops them from getting any deeper without rounding at the lower back.

是以，在這種情況下，如果他們試圖比臀部解剖結構所允許的深度更深，他們就會感到臀部有被夾住的感覺，這就阻止了他們在不使下背部變圓的情況下進一步深入。

In contrast, other individuals are born with more shallow hip sockets.

相比之下，其他人的髖臼天生較淺。

The populations that have the highest rates of shallow hip sockets come from regions like

髖臼變淺比例最高的人群來自以下地區

Bulgaria, Poland, China, and Ukraine.

保加利亞、波蘭、中國和烏克蘭。

It's no coincidence that the top weightlifters are often born there, as their shallow hip sockets make getting into and coming up from the bottom of a deadlift or squat much easier.

頂級舉重運動員往往都出生在這裡，這絕非巧合，因為他們的髖窩較淺，在做負重或深蹲時更容易進入和從底部站起來。

This doesn't mean that those with deep hip sockets shouldn't deadlift.

這並不意味著髖臼深的人就不應該負重舉重。

The solution would be to widen out the stance with this particular anatomy and you can see you can descend much deeper into the lifter's wedge, setting up the deadlift pull.

解決的辦法是通過這種特殊的解剖學方法擴大站姿，你可以看到你可以更深地進入舉重者的楔形區，為拉舉做準備。

Now to find the perfect foot stance for you and your hips, there is a simple two-part test that we can do.

現在，為了找到最適合你和你臀部的腳步姿勢，我們可以做一個簡單的兩部分測試。

Here's the first part of that test.

下面是測試的第一部分。

One of the best tests to link anatomy and deadlift style is the pelvic rock back.

骨盆後搖是將解剖學和舉重風格聯繫起來的最佳測試之一。

So I'm going to set my knees on the floor fairly narrow and then I'm going to adopt an all four position and I'm checking in the mirror to see the curve of my back.

所以，我要把膝蓋放在地板上，膝蓋要相當窄，然後採取四肢著地的姿勢，我還要照照鏡子，看看背部的弧度。

I'm going to have my feet the same width as my knees and as I rock back, I can now feel the collision in my hip and if I go any further and check that in the mirror, I can see now that I'm stressing my back.

我要讓我的雙腳與膝蓋同寬，當我向後搖晃時，我現在能感覺到臀部的碰撞，如果我再往前走，對著鏡子檢查一下，我現在就能看到我的背部受力了。

So the solution, I'm going to try and find a more stress-free position.

所以解決的辦法是，我要試著找到一個壓力更小的位置。

I've now widened out my knees and my feet and I find spine neutral and rock back and there all of a sudden I'm matching my anatomy and finding a much lower descent possible in the deadlift.

現在，我的膝蓋和雙腳都變寬了，我發現脊柱保持中立並向後搖晃，突然間，我發現自己的身體結構與舉重相匹配，而且在舉重時，我發現我的下墜速度可能更低。

Now I'm going to widen out a little bit further and I see that I've found a little bit of a compromise now.

現在我要再擴大一點，我發現我找到了一個折中的辦法。

So my optimal position is somewhere in the middle.

是以，我的最佳選擇是處於中間位置。

Now the key is to translate that information onto the platform.

現在的關鍵是將這些資訊轉化到平臺上。

So the first part of the test is going to get you the right foot width to use when deadlifting.

是以，測試的第一部分是讓你在舉重時使用正確的腳寬。

The next part of the test is to play around with turning your feet further in or out and seeing what is most comfortable as you get into the bottom position and what enables your knees to remain in line with your toes.

測試的下一部分是嘗試將雙腳向內或向外轉動，看看進入底部位置時哪種姿勢最舒服，以及哪種姿勢能讓膝蓋與腳趾保持一致。

In general, those with deeper hip sockets find the most comfort with a fairly wider stance and the feet turned out.

一般來說，髖窩較深的人在站姿較寬和雙腳外翻的情況下最舒服。

Sumo deadlifts also tend to be a good option here as well.

相撲舉重也往往是不錯的選擇。

However, some individuals, regardless of what stance they try, they just won't be able to find that sweet spot position and will always have trouble getting into the bottom of a deadlift without compromising their lower back.

然而，有些人無論嘗試什麼姿勢，都無法找到最佳位置，總是難以在不損害腰部的情況下進入負重舉的底部。

This is where the next cause of injury comes in.

這就是受傷的下一個原因。

When using standard 45-pound weights on each side, the bar sits 8.75 inches above the floor.

當每邊使用 45 磅的標準重量時，槓離地面的高度為 8.75 英寸。

This exact height was a manufacturing decision made long ago to protect Olympic weightlifters from crushing their skulls in the event of an overhead lift gone wrong.

這個確切的高度是很久以前的製造決定，目的是保護奧運舉重運動員在高空舉重失誤時不被壓碎頭骨。

While it was a smart design feature, it forces you to have the required range of motion and the right body structure to be able to safely deadlift from that height, and if you're

雖然這是一個聰明的設計特點，但它迫使你擁有所需的運動範圍和正確的身體結構，以便能夠安全地從該高度進行負重舉重。

Using smaller weight plates, the required range of motion increases even further.

使用較小的負重板，所需的運動範圍會進一步增大。

So rather than forcing your body to pull from the ground, elevate the bar.

是以，與其強迫身體從地面拉起，不如抬高橫杆。

You can use blocks, a power rack, or weight plates to shorten the range of motion to a level where you can now perform the deadlift comfortably with perfect form.

您可以使用木塊、力量架或舉重板來縮短動作幅度，使您現在能夠以完美的姿勢舒適地完成舉重動作。

Then, after a month or so, try lowering it slightly and see how that feels.

然後，在一個月左右的時間裡，試著稍微降低一點，看看感覺如何。

If that goes well, great, build from there and continue lowering.

如果進展順利，很好，就在此基礎上繼續降低。

If that however causes back pain or breaks down your form, then go back to the higher plates and continue using that to comfortably deadlift.

然而，如果這會導致背部疼痛或姿勢不正確，那麼就回到更高的平板上，繼續用它來舒適地進行負重舉重。

Only power lifters are required to pull from the floor, so don't risk forcing yourself to do the same if you're just not built for that.

只有力量型舉重運動員才需要從地面拉起，是以，如果你的體質不適合這樣做，就不要冒險強迫自己做同樣的動作。

Regardless of your body structure and the type of deadlift you use, you need to create what's called the lifter's wedge before you pull.

無論你的身體結構如何，也無論你使用哪種負重舉重方式，你都需要在拉舉之前形成所謂的 "舉重者楔形"。

Popularized by Dr. Stuart McGill, it's a foolproof way to protect your back throughout the process.

該方法由斯圖爾特-麥吉爾博士推廣，是在整個過程中保護背部的萬無一失的方法。

To start, I push my hands into the bar, establish the grip, and I start to set or stiffen in, lock in my low back.

開始時，我將雙手推入橫杆，握緊，然後開始固定或僵硬，鎖住腰部。

And I do that by creating a bending force into the bar.

我是通過向橫杆施加彎曲力來做到這一點的。

Activating my back, lifting my chest just a tiny bit, locking it in, and then as I add

激活我的背部，微微挺起胸膛，鎖住它，然後當我加上

So I've already got the most difficult part of the lift accomplished.

所以，我已經完成了最難的提升部分。

Squeeze and then with my back locked, I can then unleash full power out of the hips and pull through.

擠壓，然後在背部鎖定的情況下，我就可以從臀部釋放出全部力量，並拉過去。

Now, while this technique will help prevent you from lifting with your back, it's often compromised by the next mistake people make.

現在，雖然這種技術有助於防止你用背部舉重，但它往往會因為人們的下一個錯誤而大打折扣。

Perfecting your deadlift technique and strengthening your protective back and core muscles takes time and repetition.

完善負重舉技術、增強背部保護性肌肉和核心肌肉需要時間和反覆練習。

During this process, many let their ego get in the way and try to lift lows that exceed their ability to maintain a neutral spine and stiffness throughout the pull.

在這個過程中，很多人都會受到自我意識的影響，試圖舉起超過自己能力的低槓，以保持脊柱中立和整個拉伸過程中的僵硬。

If we follow the Russian philosophy, you start by lifting a broomstick.

如果我們遵循俄羅斯的哲學，那就從舉起掃帚開始。

Don't let your ego get in the way.

不要讓你的自負阻礙了你的發展。

If you can lift the broomstick with perfect form, you now are allowed to have an Olympic bar.

如果你能以完美的姿勢舉起掃把，你現在就可以擁有奧林匹克單槓了。

If you lift that with perfect form, you're now allowed to put half a cookie on either side, you know, a small weight.

如果你以完美的姿勢舉起它，你現在就可以在兩邊各放半塊餅乾，你知道，這是個小重量。

And then as long as you keep good form, you earn the right to have more weight.

然後，只要你保持良好的姿勢，你就贏得了擁有更多重量的權利。

Now, what if you've applied everything that we went through and are still experiencing low back pain?

現在，如果您已經應用了我們所介紹的所有方法，但仍然感到腰痛，那該怎麼辦？

Well, if it's not a sharp shooting pain, then your lower back muscles may just be adapting to the exercise.

好吧，如果不是劇烈的疼痛，那麼你的下背部肌肉可能只是在適應運動。

Even though your back isn't actively moving, it is heavily involved in stabilizing your body as you lift.

儘管你的背部沒有主動運動，但它在很大程度上會在你舉重時穩定你的身體。

And considering that most of the general population sit at a desk or hunched over for the majority of the day, being put into a neutral spine position and lifting weight with good form will turn these muscles on and work them like never before.

考慮到大多數普通人一天中大部分時間都坐在辦公桌前或彎腰駝背，保持脊柱中立位並以良好的姿勢舉重，會讓這些肌肉得到前所未有的鍛鍊。

My advice, pay attention to the level of soreness you get after your first few sessions.

我的建議是，在最初幾次訓練後，要注意自己的痠痛程度。

If it's just a matter of your back muscles adapting, then the soreness you experience after a session will decrease more and more over time.

如果這只是背部肌肉的適應問題，那麼隨著時間的推移，你在訓練後的痠痛感會越來越少。

If it doesn't, or if one day you feel a lot more low back soreness than usual, that's a good indication that you're breaking that neutral spine position and you need to focus on perfecting your form.

如果沒有，或者有一天你感到腰背痠痛比平時嚴重得多，那就說明你打破了脊柱中立的姿勢，你需要集中精力完善你的姿勢。

I hope you guys were able to see just how much the details matter for every exercise you do.

我希望你們能看到，在做每項運動時，細節是多麼重要。

It not only keeps you healthy and injury-free in the long run, but it gets you results faster.

從長遠來看，它不僅能讓你保持健康、不受傷害，還能讓你更快地取得成效。

And if you're looking for a program that applies this methodology to transform your specific body safely and effectively with science, then head over to builtwithscience.com.

如果你正在尋找一個應用這種方法，用科學安全有效地改變你的特定身體的計劃，那麼請訪問 builtwithscience.com。

And big thank you to Dr. Stuart McGill for his help on this video.

衷心感謝斯圖爾特-麥吉爾博士為這段視頻提供的幫助。

This man's knowledge is truly incredible, and for those interested in improving their power lifting technique from a back health perspective, I'd highly recommend that you read these two books of his, and I'll leave a link to them in the description box down below.

這個人的知識真的令人難以置信，對於那些有興趣從背部健康的角度改進力量舉重技術的人，我強烈建議你閱讀他的這兩本書，我會在下面的描述框中留下這兩本書的鏈接。

Thank you so much for watching, guys.

謝謝你們的收看，夥計們。

I hope you enjoyed this one.

希望你們喜歡這本書。

Hit that like and subscribe button if you haven't yet done so, and watch some more of my videos here.

如果您還沒有按下 "喜歡 "和 "訂閱 "按鈕，請點擊這裡觀看我的更多視頻。

I'll see you next time.

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