barbell deadlift form Deadlift Mistakes You’re Making , And How to Fix Them Today
Deadlifting is one of the most effective exercises for building overall strength and muscle mass. It’s a compound movement that works your glutes, hamstrings, back, and core, making it a staple in many workout routines. However, perfecting your deadlift form is critical—not just for maximizing results but also for avoiding injury. Unfortunately, many lifters are making common mistakes that limit their progress and put them at risk of hurting themselves.
In this guide, we’ll explore the top five deadlift
mistakes you might be making, and more importantly, how to fix them today.
Whether you’re a beginner or a seasoned lifter, addressing these errors will
help you lift heavier, reduce your injury risk, and see better results in your
training.
1. Rounding Your Back
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| Rounding Your Back , deadlifts |
One of the most common mistakes people make when
deadlifting is rounding their back. When your back isn’t in a neutral position,
you’re placing a ton of stress on your spine, which can lead to serious
injuries over time.
How to Fix It:
To keep your spine safe, you need to maintain a neutral spine throughout the lift. Here’s how:
• Engage your core: Tighten your abs
before you begin the lift. This will help stabilize your spine.
• Retract your shoulder blades: Pull your
shoulders back slightly, as if you’re trying to pinch something between your
shoulder blades. This will naturally straighten your upper back.
• Look straight ahead: Avoid looking down at your feet or up at the ceiling. Focus on a point straight ahead to keep your spine aligned.
Fixing this mistake alone will not only protect your
lower back but also allow you to lift heavier with more control.
2. Using Your Arms to Lift the Weight
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Using Your Arms to Lift the Weight,deadlifts |
A common misconception is that the deadlift is an upper-body lift. While you do use your arms to hold the barbell, the power should come from your legs and hips, not your arms.
How to Fix It:
To
ensure you’re using your legs and hips properly, focus on these tips:
• Initiate the lift with your legs: When
starting the deadlift, think about pushing the floor away with your feet rather
than pulling the bar with your arms.
• Keep your arms straight: Your arms
should act as hooks to hold the bar, but the lifting should be done by your
lower body.
• Drive through your heels: Pushing through
your heels instead of the balls of your feet will help activate your glutes and
hamstrings, which are the primary muscles in the deadlift.
By removing your arms from the equation, you’ll see
improvements in both your form and the weight you’re able to lift.
3. Not Engaging Your Lats
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| Not Engaging Your Lats, deadlifts |
Your lats (latissimus dorsi) play a significant role in stabilizing your upper body during the deadlift. Failing to engage them can lead to poor posture, and worse, it can shift more strain onto your lower back.
How to Fix It:
To
properly engage your lats, follow these steps:
• Think about bending the bar: Imagine
you’re trying to bend the barbell in half by pulling your hands toward your
hips. This will activate your lats.
• Maintain tension throughout the lift:
From the moment you grip the bar to when you lower it back to the floor, your
lats should be tight. This will help keep your spine in a safer position.
• Don’t shrug your shoulders: Keep them down and back throughout the movement. This minimizes any unwanted movement and keeps your lats engaged.
Engaging your lats will make your deadlifts more
controlled and stable, allowing you to handle heavier weights safely.
4. Letting the Bar Drift Away from Your Body
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Letting the Bar Drift Away from Your Body,deadlifts |
When deadlifting, you want the bar to stay as close to
your body as possible. Letting it drift away from your body creates a longer
lever arm, which increases the strain on your lower back and reduces the
efficiency of the lift.
How to Fix It:
The
key is to keep the bar in contact with your body throughout the entire
movement. Here’s how to do it:
• Start with the bar close to your shins:
When you set up for the deadlift, make sure the bar is just about an inch away
from your shins.
• Pull the bar up your legs: As you lift,
let the bar graze your shins and thighs. This will keep the bar on the right
path and reduce unnecessary strain on your lower back.
• Keep your hips down: If your hips shoot up too early in the lift, the bar is more likely to drift away from your body. Focus on keeping your hips in the correct position as you start the lift.
By keeping the bar close, you’ll not only prevent
injuries but also increase your strength potential.
5. Incorrect Foot and Hand Placement
Your foot and hand placement may seem like a small
detail, but getting it wrong can throw off your entire lift. Improper positioning
can lead to balance issues, ineffective force generation, and even injury.
How to Fix It:
Here’s the optimal setup for your deadlift:
• Foot placement: Your feet should be
about hip-width apart with your toes pointing slightly outward. This allows for
maximum force production through your hips and legs.
• Grip the bar shoulder-width apart: Your
hands should be just outside your knees, creating a comfortable, strong grip.
Many lifters find the over-under grip (one hand over, one hand under) helpful
for heavier lifts, but it’s essential to switch your grip occasionally to avoid
muscle imbalances.
• Balance your weight: Make sure your weight is evenly distributed between your heels and the balls of your feet. This will help you stay grounded and lift more effectively.
Correcting your foot and hand placement will improve
your leverage, giving you more stability and strength in your deadlift.
Additional Tips for Perfecting Your Deadlift
• Warm-up properly: Deadlifting cold can
lead to muscle strain. Make sure to warm up with dynamic movements like hip
hinges, leg swings, and light sets of deadlifts to prime your muscles.
• Work on your mobility: Tight hips or
hamstrings can limit your range of motion, making it harder to maintain proper
form. Incorporate stretches and mobility drills to improve flexibility in these
areas.
• Use proper breathing techniques: Take a
deep breath before you begin the lift and hold it throughout the movement to
create intra-abdominal pressure. This will stabilize your spine and protect
your lower back.
Conclusion
Deadlifting is one of the most rewarding exercises you can add to your routine, but only if you do it with the proper form. By avoiding these five common mistakes—rounding your back, using your arms, not engaging your lats, letting the bar drift away, and incorrect foot and hand placement—you’ll lift heavier, stay injury-free, and build strength faster than ever.
Correcting your form doesn’t have to be complicated.
Start with these small adjustments today, and you’ll see significant
improvements in no time. Now, it’s time to hit the gym and perfect your
deadlift technique!