Hey there, fitness enthusiasts! Are you looking to improve your deadlift form? If yes, then this article is for you! In this blog, we will be breaking down the common mistakes that people make while performing a deadlift and how to avoid them. Deadlifting is one of the best compound exercises that target multiple muscle groups. It can be an exceptionally effective way to improve strength in your posterior chain and core. But, unfortunately, it is also one of the most injury-prone exercises if not performed with proper form.

So, in order to help you get the most out of this workout, let’s dive into some common mistakes to avoid while performing a deadlift.

Mistake 1: Rounding Your Upper and Lower Back

One of the most common mistakes that beginners make while performing a deadlift is rounding their upper and lower backs. Rounding your back can not only lead to a decrease in your lifting potential but also puts unnecessary stress on your spine.

To avoid this mistake, you should make sure to keep your back straight throughout the entire movement. Imagine a straight line running from the back of your head to your hips. This will help you to maintain a neutral spine. Engaging your core and keeping your shoulder blades back and down can also help maintain proper alignment.

👀 A picture of a person with a rounded back while performing a deadlift

Mistake 2: Lifting with Your Back

Deadlifts are not a back exercise, and relying heavily on your back will not only limit your potential but also increase the likelihood of injury.

To avoid this mistake, make sure to lift using your legs and not your back. Push through your heels to lift the barbell, instead of pulling it with your upper body. Focus on driving your hips forward as you lift, rather than rounding your shoulders.

🦵 A picture of a person bending their knees to lift the weight, instead of lifting solely with their back.

Mistake 3: Rounding Your Shoulders

Another common mistake that people make while performing a deadlift is rounding their shoulders.

To avoid this mistake, you should focus on keeping your shoulder blades back and down throughout the entire movement. This will help to keep your chest up and avoid rounding your shoulders. You can also try engaging your lats by imagining that you are trying to put your shoulder blades into your back pocket. Doing so can help you to avoid this common mistake.

🤷‍♀️ A picture of a person rounding their shoulders during a deadlift

Mistake 4: Not Keeping the Bar Close to Your Body

One of the most critical elements of a deadlift is keeping the barbell as close to your body as possible.

To avoid this mistake, make sure that the bar is touching your shins throughout the entire movement. This will help to keep the weight centered and prevent it from pulling you forward. It will also help you to lift the weight more efficiently.

🤔 A picture of a person lifting the weight away from their body, instead of keeping it close to their shins.

Mistake 5: Not Breathing Properly

Another common mistake that many people make is not breathing correctly while performing a deadlift.

To avoid this mistake, you should take a deep breath before lifting and hold it in until you reach the top of the movement. Exhale as you lower the weight back down to the ground. Proper breathing technique can help stabilize your core and improve your lifting potential.

🌬️ A person holding their breath while performing a deadlift

Conclusion

So, that’s it, folks! We hope that this article has been useful in breaking down the common mistakes that people make while performing a deadlift. Keep in mind that form is everything in this exercise, and practicing proper technique is the key to unlocking its full potential. Avoid these common mistakes, and you will be well on your way to becoming a deadlifting pro in no time! 💪

✨ A picture of a person performing a deadlift with correct form