5 Common Deadlift Mistakes and How to Fix Them
· By Hatch Pull Team
5 Common Deadlift Mistakes and How to Fix Them
The deadlift is a fundamental strength exercise, but poor form can lead to injuries and stalled progress. Here are the five most common mistakes and how to correct them.
1. Rounded Lower Back
The Problem
- Excessive spinal flexion
- Increased risk of injury
- Reduced power transfer
The Solution
- Maintain a neutral spine throughout
- Engage core and lats before lifting
- Use lighter loads to groove proper technique
2. Bar Drifting Away
The Problem
- Barbell moving forward during the pull
- Reduced mechanical efficiency
- Increased stress on lower back
The Solution
- Keep bar close to shins during setup
- Pull the bar along your body’s centerline
- Wear long socks or pants to help remember bar path
3. Overextending at Lockout
The Problem
- Leaning back too far at the top
- Stressing lower vertebrae
- Reduced stability and control
The Solution
- Stand tall and lock shoulders and hips simultaneously
- Avoid excessive backward lean
- Engage glutes at lockout, not your lower back
4. Yanking the Bar Off the Floor
The Problem
- Jerky, uncontrolled start
- Reduced force production efficiency
- Increased chance of losing tightness
The Solution
- Take the slack out of the bar first
- Build tension through your legs, core, and lats
- Initiate the pull smoothly before accelerating
5. Improper Hip Position
The Problem
- Hips too high or too low
- Poor leverage
- Reduced strength and stability
The Solution
- Experiment with starting hip heights
- Find a position where shoulders are over the bar
- Balance tension between legs and back
Prevention Tips
Proper Warm-Up
- Hip mobility drills
- Glute activation exercises
- Light RDLs to reinforce hinge pattern
Regular Form Checks
- Film from the side
- Use a coach or experienced lifter for feedback
- Slow-tempo deadlifts to refine technique
Accessory Work
- Glute bridges for hip strength
- Planks and bird dogs for core stability
- Lat pull-downs or rows to improve back tightness
Mastering deadlift form will not only help you lift heavier and safer, but also carry over to many other compound movements in your training.