5 Most Common Deadlift Fails

The deadlift is one of the single most powerful and useful moves in the gym. This is an incredibly compound movement that will engage tons of muscles throughout the body and really promote an anabolic response.

It will also help you to protect yourself against injury by strengthening that all important posterior chain.

But if you get the deadlift wrong then it can do much more harm than good. This is one of the best exercises done right but also one of the most dangerous done wrong.

So follow the tips below to avoid the five most common deadlift errors.

1. Leaning Backwards or Pulling Upwards

If you are completing your deadlift and then leaning backwards and rolling your shoulders back, then you are placing unnecessary strain on your back and shoulders.

Likewise, you shouldn’t be pushing your hips forward and you definitely don’t want to be lifting the bar upwards with your arms like an upwards row.

Practice your technique and try watching other people perform deadlifts. Practicing with straight-legged deadlifts can also help you to get your technique down before you move onto big lifts.

2.The Wrong Exercise!

How’s this for a deadlift mistake… performing the wrong exercise! Too many people will fail to actually put the weight all the way down on the ground. This is a Romanian deadlift… it is not a deadlift! You need to pick the weight up off of the floor in order to train the full range of motion, otherwise you’re just spinning your wheels.

3. Hips Too Low

Another issue many people have with deadlifts is that they lower their buttocks too much so that they’re almost in squatting position. Your hips should be higher than your knees, otherwise you’re essentially doing a squat and you may well hit your shins with the weight. This by the way, is incredibly painful.

4. Rounded Back

This is one of the easiest ways to injure yourself with the deadlift. Make sure when you lift the bar that your back is flat and your chest is up. Imagine a ruler has been pushed down your shirt and that you’re trying not to snap said ruler – this will help you to keep your back straight. Likewise, ensure that there is a direct line travelling from your feet to your hands and you aren’t bending too far forward or too far back.

5. The Wrong Gear

Too much gear on your hands to aid your grip can effectively equate to cheating on the movement and means you’ll never develop the strength in your hands and wrist you need to lift on your own. The same goes for belts. These have their place (when aiming for a personal best for instance) but don’t rely on them all the time.

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