Do the benefits of deadlifts and squats outweigh the risk of injury? | Peter Attia and Stuart McGill

Peter Attia discusses his personal conflict with heavy deadlifts and squats. While he appreciates the diagnostic value for stability and the ability to modulate force, he also acknowledges the high risk of injury. He highlights the existence of alternative movements, especially single-leg exercises, that offer similar muscle activation with significantly less axial loading and lower risk.

Stuart McGill shares his perspective on individuals, particularly those over 50, who prioritize setting personal bests in deadlifts despite back pain. He explains that true personal bests can cause micro-fractures in spinal bones. Unlike professional powerlifters who allow a week for bone recovery after heavy training, many trainers push clients too frequently, leading to cumulative micro-fractures and severe injuries like endplate fractures. McGill advocates for long-term health goals over short-term PRs.

McGill recounts how he shifts clients' goals from deadlift personal bests to being able to play with grandchildren at age 80 without pain. He emphasizes that pursuing extreme deadlift numbers often leads to joint replacements later in life. He demonstrates alternative exercises, like monster walks and backward hill walking, that effectively build endurance and strength without the high impact of deadlifts, promoting sustainable athleticism and sparing joints. McGill also uses a 'neurological trick' to better engage glutes and teach proper form.

McGill talks about removing squats and deadlifts for accomplished powerlifters, replacing them with techniques like backward hill walking and sled work, which allows their joints to recover and promotes sustainable fitness focused on 'sufficient strength, sufficient mobility, and sufficient endurance.' He emphasizes that grip strength and VO2 max are excellent biomarkers for longevity, even more so than smoking or family history, as they represent the accumulated work one has done over time.