Here’s why using earphones while deadlifting might get you in trouble

A lot of us can’t imagine surviving a gym session without music blasting in our ears. But, if you regularly deadlift, plugging earbuds in may come at a high cost – one that can impact your back and spine for months to come. In conversation with fitness experts, indianexpress.com found out why you should stay away from earphones during deadlift, along with other precautions to keep in mind.

Dr Amol Patil, Adjunct Professor, MBA-Sports Management, K J Somaiya Institute of Management shared that safety is paramount when performing a heavy exercise like deadlifting, and shared how wearing earphones can compromise your safety:

Obstructed Communication: Earphones can block out important sounds, such as a spotter’s instructions or the sound of a barbell shifting or dropping. These auditory cues are crucial for reacting quickly and safely to potential hazards.

Reduced Situational Awareness: By isolating yourself with music, you might miss other gym-goers or equipment that could pose a risk.

Increased Risk of Injury: If you don’t hear a warning or a cue, you might attempt a lift incorrectly or fail to react to a dangerous situation, increasing your risk of injury.

Arun Blm, cluster format head of strength and conditioning at Cult Fit, Mumbai and Pune, said that deadlifts are a compound movement exercise that require focus, attention and deep mind-body connection. “It is very easy to sustain injuries during deadlift; using earbuds isn’t recommended as it can distract you easily,” he said.

What are some precautions to keep in mind when you deadlift?

Dr Patil advised properly warming up your muscles before deadlifting to reduce the risk of strains or pulls, and ensuring you have correct form to prevent injuries and maximise the benefits of the exercise.

“Start with a weight you can lift comfortably and gradually increase it as your strength improves, and consider having a spotter to assist you” he said, and suggested paying attention to any pain or discomfort. He also asked to avoid pushing beyond your limits.

Earphones can block out important sounds, such as a spotter’s instructions or the sound of a barbell shifting or dropping (Source: Freepik)

How is deadlift beneficial to your health?

Dr Patil shared that deadlifts engage a wide range of muscle groups, including the back, legs, core, and shoulders, and this comprehensive activation contributes to significant overall strength gains.

“Deadlifts are a high-intensity exercise that can burn a significant amount of calories, aiding in weight management and fat loss. It can also boost your overall metabolic rate, helping you burn more calories even at rest,” he said.

According to him, deadlifting strengthens the muscles of the back, including the erector spinae, which play a crucial role in maintaining good posture. A strong back can help alleviate back pain and prevent future injuries.

The doctor also said that this is a weight-bearing exercise, which helps to strengthen bones and increase bone density, reducing the risk of osteoporosis. And of course, gaining strength and muscle mass through deadlift can boost your self-esteem and confidence, and reduce stress.

*DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.*

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