If your deadlift is suffering from making any progress, then chances are, you’re not reading enough on the deadlift. I take that back…your not reading the #1 source for deadlifts. Enough with a failed attempt on promotion; however, the key lies on mistakes you probably did not know existed or even made. Without further or do, we bring you the top 5 mistakes your making with the deadlift and how to correct them.
Mistake 1 – Thick Running Shoes
Notice the pictures of Arnold deadlifting barefoot? Shoes inadvertently raise your height and create an uneasy surface to deadlift on. The higher you are, the more you have the bar further away.
Solution – Ditch The Running Shoes
Mistake 2 – Same Old Grip
Same grip, yields same outcome. If you’re among many, then most it is very likely your using an over-under grip. Palms up/palms down grip. Not only does this hinder your deadlift, but it also causes muscle imbalance.
Solution – Mix It Up
Change your grip the same way you change your clothes. Use staggered (over/under), supinated (palms face up), or pronated (palms facing down).
Mistake 3 – Stance & Grip Is Too Wide
Much like height issue, wider the grip & stance, the farther & harder you make it. Wide leg stance equals a squat in a way. The exercise is not a squat, but a deadlift. Save the wide stance for squats & sumo deadlifts.
Solution – Narrow It Down
Bring your stance at hip width. For grip position, slightly outside your shins.
Mistake 4 – Casually Lifting The Bar
Tensing up is a good way to get prepared for a big lift. In the deadlift, any form of loose muscles in the back can signal big injuries.
Solution – Keep It Smooth & Tight
Arms should never bend throughout the movement, not even at the beginning.
Mistake 5 – Forgetting The Nature Of Form
Bar needs to travel in a straight lane when it comes off the floor. Form is critical and needs to be addressed especially with the deadlift.
Solution – Read, Learn, Implement
We may sound like a broken record, but it is a vital piece of the puzzle. Many forget the fundamentals to the deadlift altogether. Check out the guide to mastering the barbell deadlift.