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5 Common Deadlift Mistakes and How to Fix Them

Hatch Press Team

5 Common Deadlift Mistakes and How to Fix Them

The deadlift is the king of posterior chain exercises, but it's also the one most likely to leave you hobbling if done incorrectly. Whether you pull Conventional or Sumo, the principles of a safe, strong lift remain the same.

Here are the five most common mistakes and detailed strategies to correct them.

1. Rounded Lower Back (The "Scared Cat")

Some upper back rounding is acceptable for elite lifters, but lumbar (lower back) rounding is a one-way ticket to Herniated Disc City.

The Problem

  • Shear Force: Rounding places uneven pressure on the spinal discs.
  • Inefficient Transfer: A noodle spine cannot transfer force from your legs to the bar.

The Solution

  1. Bracing: Take a massive breath into your belly (not your chest) and brace as if you're about to be punched in the gut. Hold this brace until the rep is complete.
  2. Engage Lats: Imagine someone is trying to tickle your armpits and you need to clamp your arms down to stop them. This keeps the bar close and the spine neutral.
  3. "Chest Up": Show the logo on your t-shirt to the wall in front of you (without dropping your hips too low).

Pro Tip: If you can't maintain a neutral spine, the weight is too heavy. Drop the ego, drop the weight, and rebuild your form.

2. Bar Drifting Away

The bar should travel in a straight vertical line. Any horizontal deviation is wasted energy and increased injury risk.

The Problem

  • Physics: For every inch the bar moves away from your shins, the load on your lower back increases exponentially.
  • Shin Scraping: While you don't want to bleed, the bar should be in contact with your legs.

The Solution

  1. Setup: Start with the bar over your mid-foot (where your shoelaces are tied), not your toes.
  2. Lats Again: Active lats pull the bar back into your body.
  3. Long Socks: Wear deadlift socks or pants so you aren't afraid to drag the bar up your shins.

3. Soft Lockout (Overextending)

You don't need to lean back to finish the lift.

The Problem

  • Hyperextension: Leaning back at the top crunches the lumbar facets.
  • Soft Knees: Failing to fully lock the knees counts as a "no lift" in competition.

The Solution

  1. Tall Standing: Finish the lift by standing as tall as possible. Imagine a string pulling the top of your head to the ceiling.
  2. Glute Squeeze: Drive your hips forward into the bar by squeezing your glutes hard. Don't think about leaning back; think about humping the bar.

4. Yanking the Bar ("Gripping and Ripping")

Going from 0 to 100 instantly usually results in a loss of position.

The Problem

  • Slack: Every barbell has a tiny bit of "slack" (space between the bar and the plates). If you yank, you hit that slack hard, jarring your body and likely rounding your back.
  • Inconsistency: It's hard to replicate a chaotic start.

The Solution

  1. Pull the Slack Out: Before the plates leave the floor, pull up on the bar until you hear the "click" of the metal. Create tension so your body feels like a compressed spring.
  2. Leg Press the Floor: Once the slack is out, think about pushing the floor away with your legs rather than pulling the bar up with your back.

Pro Tip: Listen for the "click" before you lift. No click = loose setup.

5. Hips Shooting Up (The "Stripper Deadlift")

If your hips rise before the bar leaves the floor, you've lost your leg drive.

The Problem

  • Weak Quads: Your body shifts the load to the stronger posterior chain (hamstrings/back) by extending the knees early.
  • Starting Too Low: Trying to "squat" the deadlift.

The Solution

  1. Find Your Hip Height: Your starting hip position depends on your limb lengths. Don't copy someone else.
  2. Patience: Be patient off the floor. The first inch is the hardest. Keep your chest up and drive with the legs until the bar passes the knees.

Sumo vs. Conventional Nuances

  • Conventional:
    • Narrow stance, hands outside knees.
    • More lower back and hamstring dominant.
    • Torso is more horizontal.
  • Sumo:
    • Wide stance, hands inside knees.
    • More quad and glute dominant.
    • Torso is more upright.
    • Tip: Focus heavily on "spreading the floor" and opening the hips.

Grip Strength Strategies

Your back can lift more than your hands can hold. Don't let grip be the limiting factor.

  1. Mixed Grip: One hand over, one hand under. Prevents the bar from rolling. Switch hands each set to avoid muscle imbalances.
  2. Hook Grip: Wrap your thumb around the bar, then wrap your fingers over your thumb. Painful at first, but the strongest grip without straps.
  3. Straps: Use them for high-volume work or max effort sets so you can focus on the prime movers (back/legs) without worrying about your hands slipping.
  4. Chalk: Essential. Reduces sweat and friction.

Prevention & Maintenance

  1. Warm Up:

    • Cat-Cows for spinal segmentation.
    • Glute Bridges to wake up the posterior chain.
    • Kettlebell Swings for explosive hip hinging.

  2. Accessory Work:

    • Back: Barbell Rows, Pull-ups.
    • Hamstrings: RDLs, Leg Curls.
    • Core: Planks, Ab Wheel (anti-extension).

Mastering deadlift form will not only help you lift heavier and safer, but also carry over to many other compound movements in your training.