Deadlifts, a compound lift involving the movement of a weighted bar from the floor, have long been a subject of concern regarding adolescent development. This powerful exercise engages a large amount of muscle mass, fueling a persistent worry that its intensity could negatively affect a young person’s final adult height. The fear is rooted in the idea that heavy vertical loading of the spine could somehow impede the natural process of growth. This article explains the science behind skeletal growth and clarifies the actual risks and benefits of safely performing deadlifts during the formative years.
Skeletal Development and Growth Plates
Height increase in children and adolescents relies on specialized areas of cartilage called growth plates, or epiphyseal plates. These plates are located at the ends of long bones, such as the femur and tibia. Growth plates consist of rapidly dividing cartilage cells that eventually calcify and harden into new bone tissue, causing the bones to lengthen over time. This process continues until the end of puberty, when the growth plates close, or fuse, and are replaced by solid bone, marking the end of linear growth. Because the tissue is softer and more vulnerable than the hardened bone around it, an acute injury—typically from a high-impact event like a severe fall—can disrupt the normal bone-lengthening process.
Addressing the Myth of Stunted Growth
The belief that deadlifts or other forms of resistance training stunt growth is not supported by current scientific evidence or major medical organizations. Pediatric and sports medicine bodies, including the American Academy of Pediatrics (AAP) and the National Strength and Conditioning Association (NSCA), state that properly supervised resistance training is safe for children and adolescents. The forces exerted during a correctly executed deadlift do not replicate the severe, direct trauma required to injure a growth plate and impair growth. Instead of hindering growth, age-appropriate resistance training offers several benefits for the developing skeletal system. The controlled stress placed on bones during lifting enhances bone mineral density and increases overall bone strength, which is beneficial during growth spurts.
Understanding Injury Risk vs. Growth Stunting
The primary concern for young people performing deadlifts is the risk of acute musculoskeletal injury, not permanent growth stunting. Injuries in youth resistance training are overwhelmingly due to poor technique, lack of qualified supervision, or lifting loads that are too heavy. When a deadlift is performed with a rounded back or excessive weight, the lumbar spine becomes vulnerable to strains, sprains, or disc-related issues. These injuries, while painful, are not the same as a growth plate fracture that would affect final height. The overall injury rate in supervised youth resistance training is lower compared to many common organized sports like soccer or football. Focusing on perfect movement patterns over maximal weight is the most effective way to mitigate these risks.
Guidelines for Safe and Effective Youth Resistance Training
For young athletes considering deadlifts, the priority must be mastering the movement pattern before adding external resistance. Training should begin with light loads or just a training bar to develop motor control and muscle memory. A qualified coach or certified strength and conditioning specialist is necessary to provide continuous supervision, correcting form errors and ensuring a safe environment. Progression should be gradual and based on demonstrated competence, not chronological age; once perfect form is achieved, the load can be incrementally increased. Training should also incorporate a thorough warm-up and emphasize recovery between sessions.