Few bodybuilders have been able to match the unique blend of symmetry, size, and sheer artistry that Flex Wheeler brought to the table. It isn’t hard to see why he earned the nickname the “Sultan of Symmetry.” With an eye for perfect form, Wheeler continues to share his experience and wisdom with the bodybuilding community.

In a recent Instagram video on his account, the bodybuilding icon discussed the injury risks from deadlifts.

“You look at people like Ronnie Coleman, like Johnny Jackson, like Branch Warren, all the Strongmen in the world who deadlift ungodly weights. They’ve been taught. They have form, and I’ve never seen any of them get injured,” Wheeler said.

According to him, the injury risks are often overstated and can easily be overcome with the help of disciplined technique, training, and form. The primary aspect here remains proper guidance and quality of instruction, not the exercise itself.

His message is simple: deadlifts are not inherently dangerous. What is dangerous, he believed, is inadequate coaching and poor form and technique.

“While back injuries can be serious, countless individuals, including elite athletes and strongmen who lift immense weights, have performed deadlifts without issue thanks to disciplined form and training. The key takeaway is often not the exercise itself, but the quality of instruction,” a part of his Instagram post caption said.

Wheeler did not just preach; he spent decades perfecting the art of deadlifts. He incorporated deadlifts into his workout routine, showcasing how proper technique was always of utmost importance.

Flex Wheeler shared his workout routine, which safely incorporated deadlifts

Few bodybuilders understand proper technique and longevity better than Wheeler. His success and dedication make his advice worth paying heed to.

As per Tikkay Khan, Wheeler followed a rigorous workout routine designed to optimize muscle growth and strength. Under the guidance of renowned coach Charles Glass, Wheeler curated a weekly workout routine that helped him build his impressive physique.

Mondays were for back workouts, which incorporated deadlifts. His Monday workout routine included-

• Wide grip pull-ups  
• Cable V-bar lat pulldowns
• Landmine rows
• Smith Machine underhand stiff-leg deadlift
• Smith Machine overhand stiff-leg deadlift

He performed each exercise in 4 sets of 8-10 reps.

The rest of his weekly workout typically consisted of-

• Tuesdays for chest
• Wednesdays for legs
• Thursdays for shoulders
• Fridays for arms
• Saturdays and Sundays were rest and recovery days

Wheeler’s message is clear: Don’t fear lifting; learn the proper technique and master deadlifts fearlessly. Do you agree with his take?

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Written by

Avantika Das

Edited by

Zaid Quraishi