Why You Should Stop Deadlifting from the Floor—And What to Do Instead
A recent statement from world champion powerlifter Chris Duffin on the Joe Rogan Experience has sparked debate in the fitness world: Most people shouldn’t deadlift from the floor.
Duffin argues that pulling from the ground places unnecessary strain on the lower back, especially for those with limited mobility or poor mechanics. Instead, he recommends Rack Pulls—a variation that allows you to lift heavier while reducing stress on the lower back.
BackAware Founder Weighs In
In response to the viral clip, BackAware founder Dr. Eoin Everard shared a post demonstrating how the BackAware Belt can be used to ensure proper spinal alignment during Rack Pulls. The wearable technology provides real-time feedback on posture, helping lifters maintain a neutral spine and avoid dangerous rounding—one of the biggest causes of lower back injuries in deadlifting.
Why Rack Pulls Are a Smarter Alternative
✅ Less Risk, More Reward – Rack pulls shorten the range of motion, meaning less spinal flexion and a reduced chance of injury.
✅ Stronger Posterior Chain – You still engage your glutes, hamstrings, and back but with a safer setup.
✅ Perfect for Beginners & Lifters with Mobility Issues – If you struggle with hip mobility or have previous injuries, rack pulls are a great way to strengthen your deadlift pattern without unnecessary strain.
How to Perform Rack Pulls Correctly
1️⃣ Set the bar just above knee level in a power rack.
2️⃣ Stand with feet hip-width apart and grip the bar just outside your knees.
3️⃣ Engage your core, keep a neutral spine, and drive through your heels.
4️⃣ Lock out at the top by squeezing your glutes and keeping your back straight.
5️⃣ Lower the bar in a controlled manner and repeat.
Train Smarter with the BackAware Belt
Even with safer alternatives like rack pulls, maintaining proper spinal alignment is crucial. The BackAware Belt helps lifters get instant feedback on their posture, reducing the risk of injury while improving performance.
As Dr. Everard highlighted in his post, combining rack pulls with posture awareness is the key to lifting safely and effectively—whether you’re an experienced lifter or just starting out.
Final Thoughts
While traditional deadlifts are a staple in strength training, they’re not necessary—or even beneficial—for everyone. If you’re looking to build strength while protecting your back, rack pulls combined with the BackAware Belt’s feedback system could be the way forward.
What do you think? Will you be making the switch? Let us know in the comments!
