What is Deadlifting?
A deadlift is a weightlifting exercise where an individual lifts a loaded barbell off the ground to the level of their hips and then lowers it back down. It is one of the core lifts in strength training programs. it builds muscle mass, increases strength, and enhances overall fitness. However, a younger athletes, it must be approached with caution and guidance.
185 lbs deadlift 12-year-old, is it safe for children?
When you hear about a 12-year-old deadlifting 185 lbs, it sounds surprising, but more and more young athletes are showing their strength at early ages. The question arises, is it safe for a child 12 to lift heavy weights? The answer largely depends on several factors, such as technique and supervision, of the child. In this post, we will explore the benefits of weightlifting for children and address important questions regarding kids’ fitness and deadlifting.
The Safety of Deadlifting for Children
One of the most important aspects to consider when asking if it’s OK for a 12-year-old to deadlift 185 lbs is safety. At this age, children are still developing physically. The bones, joints, and muscles are not fully mature, which makes them more susceptible to injury if proper precautions are not taken.
A key factor in determining if deadlifting is safe for a young athlete is their form and technique. A properly executed deadlift can be a safe and effective exercise for building strength, but poor technique can lead to injuries, especially in the back. For a 12-year-old, it’s important to have a qualified coach or trainer supervise weightlifting to ensure correct form.
185-pound lift for a 12-year-old: Can a Child Do This and Is It Safe for Their Future?
This question often arises when young athletes attempt heavy lifts. While some 12-year-olds can physically lift 185 pounds, safety is the most critical factor. Proper supervision, technique, and understanding of a child’s developmental stage are essential. Without these, heavy lifting can put undue stress on their growing muscles and bones, potentially leading to injury. Long-term safety depends on gradual progression, proper form, and ensuring that strength training is tailored to the child’s age and ability.
Benefits of Strength Training for Kids
While there are risks associated with deadlifting, there are also plenty of benefits when strength training is done correctly. Strength training can help young athletes:
Improve muscle tone and strength
Develop better balance and coordination
Enhance endurance
Build self-confidence and discipline
Encourage healthy lifelong habits
However, strength training programs for children must be tailored to their age and physical development. Rather than lifting heavy weights, kids should prioritize learning proper form and gradually increasing weight as they grow stronger.
How Much Can a 12-Year-Old Lift?
One of the most common questions parents and coaches ask is:
How much should a 12-year-old lift? The answer isn’t straightforward because it depends on the child’s physical development, training experience, and strength levels. For a child just beginning strength training, it’s better to start with light weights and focus on form before gradually increasing the weight. For example, a deadlift weight of 50 lbs or less may be appropriate, working up to heavier weights like 185 lbs as they progress.
When Can a Child Lift 185 lbs?
In some exceptional cases, a 12-year-old may be able to deadlift 185 lbs, but this is usually after several years of training with proper guidance. Children involved in sports like gymnastics or martial arts may develop strength faster and be more capable of lifting heavier weights. However, the emphasis should always be on form, consistency, and injury prevention.
Risks of Lifting Heavy Weights Too Early
much weight too soon can lead to injuries such as muscle strains, sprains, or even more serious conditions like growth plate injuries. Growth plates are areas of cartilage near the ends of children’s bones where growth occurs. If a growth plate is injured, it can affect the future growth of that bone. Therefore, children mustn’t be pushed to lift weights beyond their ability.
Deadlift warm-up tips?
Here are some effective warm-up tips to prepare for deadlifting, ensuring you reduce the risk of injury and perform at your best:
Start with a General Warm-Up
Before you jump into deadlifting, start with 5–10 minutes of light cardio to increase blood flow and elevate your heart rate. Activities like jogging, jumping rope, or cycling work well. This helps loosen up your muscles and get your body ready for more intense activity.
Dynamic Stretching
Dynamic stretches improve your range of motion and activate the muscles you’ll be using. Focus on movements that target the hips, hamstrings, and lower back.
Leg Swings: Stand beside a wall and swing one leg forward and backwards. Do 10–15 swings on each leg.
Hip Circles: Stand with your hands on your hips and rotate your hips in a circular motion 10 times in each direction.
Arm Circles: Rotate your arms in large circles to loosen your shoulders and upper back.
Foam Rolling
Foam rolling helps release tension in your muscles. Focus on your hamstrings, glutes, quads, lower back, and calves. Spend 1–2 minutes on each muscle group to increase blood flow and relax tight muscles.
Bodyweight Exercises
Use bodyweight exercises to activate the muscles involved in the deadlift. These will wake up your glutes, hamstrings, and core, preparing them for heavier lifting.
Bodyweight Squats: Perform 10-15 reps to activate your hips and legs.
Glute Bridges: Lay on your back, bend your knees and lift your hips towards the ceiling. Perform 10–12 reps to activate your glutes.
Bird Dogs: Get on all fours, extend one arm forward and the opposite leg back, then switch. This improves core stability and balance.
Warm-Up Sets
Start with light weights before going heavy. Perform 2–3 warm-up sets of deadlifts, gradually increasing the weight. The goal is to practice your form and progressively activate your muscles without tiring them out.
Example of a warm-up progression:
- Set 1: 50% of your working weight for 8–10 reps
- Set 2: 65% of your working weight for 5–6 reps
- Set 3: 75% of your working weight for 3–4 reps
Engage Your Core
Before your warm-up sets, do some planks or side planks to engage your core. A strong core helps protect your lower back during the deadlift and improves your form.
Hip Mobility Drills
Use exercises that target hip mobility, as deadlifting requires flexibility in this area.
Hip Flexor Stretch: Kneel on one knee with the other leg in front. Push your hips forward and hold for 20–30 seconds on each side.
Cossack Squats: Stand with your feet wider than shoulder-width apart and squat down to one side, keeping the other leg straight. Alternate sides for 8–10 reps each.
Summary:
- General warm-up with light cardio
- Dynamic stretching to activate muscles and improve range of motion
- Foam rolling to release tension
- Bodyweight exercises to wake up key muscle groups
- Warm-up sets with progressive weight
- Core engagement to support your back
- Hip mobility drills to ensure flexibility
These steps will prepare your body to deadlift safely and efficiently!
Best post-deadlift stretches?
Here are the best post-deadlift stretches to help you cool down, improve flexibility, and reduce muscle soreness. These stretches target the muscles most engaged during deadlifting, such as the hamstrings, lower back, hips, and glutes.
Hamstring Stretch
- Standing Hamstring Stretch: Stand with one foot slightly forward, keep your heel on the ground, and bend at the hips while keeping your back straight. Reach for your toes, holding the stretch for 20–30 seconds on each leg.
- Seated Forward Fold: Sit on the floor with both legs extended. Reach toward your toes, keeping your back straight, and hold for 20–30 seconds.
Deadlifts heavily work the hamstrings, so stretching them afterwards is essential.
Child’s Pose
This yoga stretch helps to release tension in the lower back and stretch the hips.
- Kneel on the floor, sitting back on your heels.
- Extend your arms and lower your chest toward the floor, resting your forehead on the ground.
- Hold the stretch for 30 seconds, focusing on deep breathing to relax the lower back and shoulders.
Hip Flexor Stretch
Tight hip flexors can limit mobility, so stretching them after deadlifts helps maintain flexibility.
- Kneeling Hip Flexor Stretch: Kneel on one knee with the other leg in front, forming a 90-degree angle. Push your hips forward while keeping your back straight. Hold the stretch for 20–30 seconds on each side.
Glute Stretch (Figure-4 Stretch)
Since the glutes are heavily engaged during deadlifts, stretching them out helps reduce tightness.
Lying Figure-4 Stretch: Lie on your back with your knees bent. Cross one ankle over the opposite knee, forming a figure-4 shape. Gently pull the bottom leg toward your chest, stretching the glutes. Hold for 20–30 seconds on each side.
Spinal Twist
To stretch your back and spine after deadlifting, use a gentle twisting motion to release tension.
Lying Spinal Twist: Lie on your back with your arms in a T-shape. Bend one knee and bring it across your body, allowing your lower back and spine to twist. Keep both shoulders on the ground. Hold for 20–30 seconds on each side.
Quadriceps Stretch
Your quads assist in the deadlift movement, so it’s important to stretch them post-workout.
Standing Quad Stretch: Stand on one leg, grab the ankle of your other leg, and pull it toward your glutes. Keep your knees together and push your hips forward. Hold for 20–30 seconds on each side.
Cat-Cow Stretch
This yoga move helps stretch and release the muscles in your lower back and spine, which can get tight after deadlifting.
Start on your hands and knees. Inhale as you arch your back (cow), lifting your head and tailbone toward the ceiling. Exhale as you round your back (cat), tucking your chin and tailbone down. Repeat this flow for 30 seconds to 1 minute.
Pigeon Pose
Pigeon pose is excellent for stretching the hips, glutes, and lower back, all engaged during deadlifts.
From a plank position, bring one knee forward and place it behind your wrist, with the foot angled toward your opposite hip. Lower your chest toward the floor. Hold for 30 seconds, then switch legs.
Calf Stretch
The calves deadlift, so give them a good stretch.
Wall Calf Stretch: Place your hands on a wall and step one foot back, keeping the heel on the ground. Lean forward into the wall, stretching the calf of the back leg. Hold for 20–30 seconds on each side.
Summary:
- Hamstring Stretch (Standing or Seated)
- Child’s Pose for lower back and hips
- Hip Flexor Stretch (Kneeling)
- Glute Stretch (Figure-4)
- Spinal Twist for back and spine
- Quadriceps Stretch
- Cat-Cow Stretch for Spine Mobility
- Pigeon Pose for hips and glutes
- Calf Stretch against a wall
Incorporating these stretches into your post-deadlift routine will enhance flexibility, promote muscle recovery, and help prevent tightness and soreness.
Best deadlift form tips?
Here are some of the best tips for maintaining proper deadlift form, ensuring safety, and maximizing your strength during the lift:
Set Up the Bar Close to Your Shins
Start with your feet about hip-width apart, and the barbell should be close to your shins. This helps keep the bar’s centre of gravity close to your body, reducing the strain on your lower back.
Grip the Bar Correctly
Choose a double-overhand grip (both palms facing you) or a mixed grip (one palm facing you, one facing out) for better control. Your hands should be just outside your knees, allowing you to pull the bar straight up.
Engage Your Core
Before lifting, brace your core by tightening your abdominal muscles as if preparing for a punch. This helps stabilize your spine and protects your lower back from injury.
Hinge at the Hips
The deadlift is a hip hinge movement, not a squat. Push your hips back as you bend over to grip the bar, keeping your knees slightly bent. Your back should remain straight and neutral, not rounded.
Keep Your Back Flat
Maintaining a neutral spine is critical for avoiding back injuries. Your back should remain straight throughout the lift. Avoid curving your lower back or arching too much.
Drive Through Your Heels
As you begin lifting, push through your heels, not your toes. This engages your glutes and hamstrings, helping to lift the bar more efficiently and safely.
Pull the Bar Close to Your Body
As you lift the barbell, it should travel close to your body. Keep the bar almost touching your legs as it moves up. This reduces strain on your lower back and keeps you in a strong, controlled position.
Stand Tall at the Top
When you reach the top of the movement, stand fully upright with your chest out, shoulders back, and hips pushed forward. Don’t lean back or hyperextend your spine. Just stand tall and lock out your hips.
Lower the Bar with Control
Don’t just drop the bar down. Lower it slowly by hinging at your hips, keeping your back straight, and bending your knees slightly as the bar descends the ground.
Practice Breathing Techniques
A deep breath before lifting, hold it as you pull the bar, and exhale when you reach the top. This helps stabilize your core during the lift, improving your power and control.o.
Key Reminders:
Always warm up with light weights and practice proper form.
- Avoid rounding your back, as this increases the risk of injury.
- Don’t rush the movement; control both the lift and the descent.
FAQs on Youth Deadlifting
Is it OK for a 12-year-old to deadlift?
Yes, it can be safe for a 12-year-old to deadlift, but only if done with proper form and under the supervision of a qualified coach or trainer. The child’s readiness to lift should be based on their physical development and technique rather than their age.
How much can a 12-year-old lift?
This depends on their physical development, training history, and strength level. Some 12-year-olds may safely deadlift weights as low as 50 lbs, while others with more experience and strength might lift to 185 lbs. It’s important to start light and prioritize learning proper form.
Is a 120 kg (265 lbs) deadlift good for a 13-year-old?
A 120 kg deadlift for a 13-year-old is quite advanced and would generally be considered exceptional. This level of strength typically requires years of strength training, and any weightlifting at this level should be closely supervised to prevent injury.
Can a 14-year-old deadlift 300 lbs?
14-year-olds who are exceptionally strong or well-trained may be able to deadlift 300 lbs, but this is not typical. Most teens should concentrate on mastering and gradually increasing their strength rather than pushing to reach such heavy weights.
Conclusion
Weightlifting can be a powerful tool for children and adolescents to build strength, improve physical fitness, and develop discipline. However, for a 12-year-old deadlifting 185 lbs, the key to safety is supervision, proper technique, and a gradual approach. Instead of lifting as much weight as possible, young athletes should prioritize learning the correct form and listening to their bodies to avoid injury. If you’re considering strength training for a child, consult with a qualified professional who can guide them through an age-appropriate program that promotes long-term health and fitness.