Stop These 2 Common Mistakes When Doing Deadlifts

The deadlift is a foundational exercise and it’s popular amongst beginner and advanced lifters too. It’s very efficient as it benefits not only your sports performance, but many aspects of your life – from being able to pick items up off the floor to bending down and tying your shoelaces.

The deadlift is a compound exercise that targets multiple muscle groups, including the glutes, hamstrings, quads, core abdominal, lower back, and upper back.

2 Common Deadlift Mistakes

If done correctly, it brings the benefit of strengthening your lower back muscles, hamstrings and glutes, and reduces the likelihood of injury.

However, there are 2 common mistakes that people tend to do:

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Main Benefits Of Deadlifts

• Increased muscle mass and strength in the lower body and back;

• Improved posture: strong upper and lower back muscles improves your posture and reduces the risk of back injuries;

• Better hip and knee stability: deadlifts work the muscles around the hips and knees, which can improve stability in these joints and reduce the risk of injury.

• Increased functional strength: deadlifts mimic the movement of picking up heavy objects from the ground, which can improve overall functional strength and make daily tasks easier;

• Improved cardiovascular fitness: deadlifts are a heavy compound exercise that can get your heart rate up and improve cardiovascular fitness.

Deadlift is an efficient compound exercise but only when it’s done correctly

Mistake #2 – Rounding the back

How To Fix It:

If you’re keeping your knees locked (legs straight) it’s going to put lots of pressure on them. This way, you cannot feel your targeted muscle groups working – glutes and hamstrings.

If you’re not keeping your core tight, you won’t be able to maintain a straight back throughout the movement. This way, you’re placing unnecessary pressure on the lower back, and it can cause ruptures in the discs and further damage your back.

Mistake #1 – locking out the knees

Keep your knees soft and slightly bent. To straighten your back, bring your shoulders back and squeeze your core tight. Also, keep the chin tucked throughout the entire movement.

It’s very important to focus on the correct form when you’re performing deadlifts. With poor form or with too much weight, it can lead to injury. Start with lower weight and gradually increase as your body adapts.

Deadlifts are highly effective for building muscle mass and strength in the lower body and back - however it’s also very challenging. To ensure maximum effectiveness and to prevent injury, make sure to learn the proper form and technique before attempting to perform deadlifts.