The deadlift is one of the best exercises you can add to your routine to gain strength, lose fat, or build muscle. However, the benefits are realized only when the exercise is done correctly. We are going to list the most common mistakes in deadlift and we are going to explain how to solve them. This way you can see results faster and avoid injuries.
The most common deadlift mistakes
The technique, when exercising, is as or more important than the practice itself. It is useless to exercise a lot if the execution is incorrect . In fact, when exercises are done wrong, we run the risk of injuring ourselves or even not obtaining the expected results. Take note, then, of the most common deadlift mistakes and how to fix them.
Initial position
Many deadlift mistakes are made already in the starting position. Make sure that both the orientation and separation of the feet is correct . The opening will have to be not very open and you will have to turn the feet slightly so that the toes are facing out. Only in case of practicing sumo or semi sumo deadlift will the leg spread have to be greater.
Afterwards, the scapulae will have to be kept retracted so that the back is completely straight. If you don’t do it like this and you hunch your back, you run the risk of injuring yourself. You will also have to control the distance of the bar from the body . A very common mistake is to spread it too far: it must touch the leg .
Make sure your hands, arms, and shoulders are in a straight line . That is, the opening of the arms has to be that of the width of the shoulders. As for the grip, the prone is better so that the force to execute the exercise is made by the forearms. And finally, you will have to bend your knees as if you wanted to do a squat .
The starting position is very important, since the exercise will only do well if the position is correct .
Execution of the exercise
When you have mastered the starting position and are absolutely sure that you are not making any mistakes in this essential part, pay attention to the movement that is carried out during the exercise, as there are quite a few mistakes made here as well.
Do not lift your hips before starting the movement , this would make you lose the starting position and you would hunch your back and lift the weight with it instead of with your forearms: keep your hips static. You also shouldn’t lose your abdominal contraction or scapular retraction. This would also cause the back to be curved and the legs would not perform the lift.
Finally, make sure that you also do the final pull correctly and that the knees are fully locked .
Conclusions.
The most common mistakes in deadlifts can appear both in the starting position and during the execution of the exercise. In addition, both parts are equally important, so we advise you not to do the exercise without having mastered the starting position.
Make sure that the position of the legs, feet, hands, arms and shoulders is correct, that you keep your back straight, helping you to retract the scapulae and that the bar touches your leg at all times . The rubbing should be light, it is not necessary to apply pressure to the skin. And remember that the movement should start from a squat position.
During the run, don’t lift your hips too early and make sure to hold the starting position until it’s time to pull. Just in this last movement the knees should be locked .
If you take all this into account, the deadlift can be an exercise with which you get very good results in a short time.
