The Biggest Mistakes Everyone Makes When Deadlifting

  Mistake #1: Incorrect Start Position

One of the biggest mistakes people make when deadlifting is holding the weight too far in front of them. This puts them in a weaker position and makes it difficult to engage their legs effectively. If you feel a lot of strain in your lower back during deadlifts, chances are you're starting with the bar in the wrong position.

The ideal start position for a deadlift is to have the bar directly over the middle of your foot or roughly over your shoelaces. This allows you to utilize your legs and maintain proper form throughout the lift.

Mistake #2: Squeezing Shoulder Blades Together

Many people believe that squeezing their shoulder blades together during a deadlift is beneficial. However, this actually shortens your arms and increases the distance the bar has to travel. Keeping your shoulder blades in a relaxed, neutral position reduces the range of motion and improves the efficiency of the exercise.

Additionally, having your shoulder blades in a neutral position puts your back muscles in a stronger position to support your spine during the lift. Instead of focusing on squeezing your shoulder blades, think about making your arms as long as possible and reaching down your legs when you lift.

Mistake #3: Staying Too Upright

Another common mistake is staying too upright during a deadlift, which turns it into more of a squat. To correct this, check your shoulder position from the side to ensure you're not squatting your deadlift. Ideally, your hips should be set in a way that the bar is directly underneath your armpits or shoulder blades.

If the bar is behind your hips, it's an indication that your hips are too low. Pull them up slightly to find the optimal position. Lower yourself down by pushing your hips back first with your legs straight, followed by bending your knees until you can reach the bar comfortably.

Mistake #4: Neglecting to Remove the Slack

The secret to a perfect deadlift lies in removing the slack before you lift the weight. Imagine trying to move a weight attached to a rope. No matter how hard you pull on it, the weight won't move until all the slack is gone.

Similarly, in a deadlift, you need to pull up against the bar and push into the ground to remove the slack from your body. You should hear a slight click as the bar pulls against the inner ring of the sleeve, and you should feel pressure building up inside your body. Once you've removed the slack, push hard into the ground, and the weight will come up.

Mistake #5: Not Utilizing Leg Power

Many people make the mistake of relying too much on their back and upper body strength instead of engaging their legs. To correct this, imagine pressing the world away from you with your legs. Once you're in a good start position, keep your legs locked in rigidly, like you would on a leg press machine. Your back and torso should be pulling up against the bar, but it's your legs that should be doing the majority of the work.

The Perfect Deadlift Checklist

To summarize the key points for a perfect deadlift:

Position the bar directly over the middle of your foot.

Keep your shoulder blades in a relaxed, neutral position.

Lower yourself down by pushing your hips back and bending your knees.

Pull the slack out of the bar to wedge yourself in.

Take a deep breath and brace your core.

Push into the ground to stand up.

By following these steps and avoiding the common mistakes discussed, you can improve your deadlift form and make better gains in the gym. Remember, deadlifting is not about how hard you pull on the bar, but about using the right technique and engaging the correct muscles. Practice these cues and incorporate them into your deadlift routine to see significant improvements.

Good luck with your deadlifting journey!