The Top 4 Fatal Deadlift Mistakes

This is part 1 of a 4 part series

When it comes to the deadlifts, many of the same mistakes are made over and over again. Over the next 4 days I will be revealing these mistakes to you and will give you simple solutions to fix them.

If you care about smashing your deadlift records and minimize back pain when deadlifting read on…

Fatal Mistake # 1: Butchering the Setup 

Learning the proper setup is critical to being an efficient deadlifter. Without a good setup, you are setting yourself up for failure. ¬†Often times, guys can’t get into the proper position for one of two reasons:

Reason # 1: Lack Proper Hip & Thoracic Spine Mobility

If you don’t have proper hip mobility, getting into the proper deadlift position will be near impossible. Instead of forcing yourself to pull from the floor, take a step back and improve your hip mobility

Here are 10 mobility drills that will help you improve hip mobility:

  • Supine knee-to-knee mobilization
  • Fire hydrants
  • Side-lying Clams
  • Glute bridge variations
  • Cossack squat
  • Lunge w/ Reach
  • Squat to Stand
  • Cradle Walk
  • Supine leg raise
  • Goblet Squats

The thoracic spine mobility is another area that needs to be addressed to get into the proper deadlift position. If you have a hard time keeping your back arched and tight and you find yourself rounding your back, work on improving your thoracic spine mobility with these 5 drills:

  • Thoracic extensions
  • Quadruped t spine rotation
  • Squat to stand w/ rotation
  • Wall Slides
  • Lunge w/ Rotation

In addition to improving your mobility, work on pulling from blocks or pull with high handles on the trap bar. Starting with a shortened range of motion will allow you to still deadlift without risking injury. As your mobility improves you can start to use lower boxes and eventually pull from the ground.

Reason # 2: Your Posterior Chain is too Weak

Having good strength in the posterior chain is critical to getting into the proper deadlift position. Without proper strength in your hamstrings, glutes and lower back you will not be able to create enough tension in your backside to deadlift properly. Guys who have weak posterior chains tend to turn the deadift into more a squat movement.

If you find yourself doing this, or having a hard time getting into the proper starting position because your posterior chain is just too dam weak then you should avoid trap bar deadlifts and rack pulls. While these movements are great for beginners and good for guys who are too tight to pull from the floor, they can easily be turned into quad dominate exercises are your posterior chain is weak.

Instead hammer away at your posterior chain with these exercises:

  • RDLs
  • Hip Thrusts
  • Back Extensions
  • GHR
  • Kettlebell Swings

So next time you deadlift, make sure you are getting into the proper position and be sure to add in some of the new mobility drills you just learned into your warm-up.

Stay tuned for part II where I will reveal yet another HUGE deadlift mistake.

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This is the exact program I used to add 200lbs to my deadlift in 13 months and I guarantee it will increase your deadlift too.

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