Top 4 Fatal Deadlift Mistakes: Part II

Top 4 Fatal Deadlift Mistakes: Part II

In case you missed part 1, click here to check it out.

Now on to the second HUGE mistake guys make on the deadlift- finishing with your lower back.

I know you have this before, the dude that “leans back” at the top of the deadlift…

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Simply put, finishing with your lower back, instead of your glutes and hip, is a recipe for a lower back injury and a weak lock out.

Here is what it looks like when you finish with your glutes and hamstrings:

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So how do we fix this problem?  If you find yourself leaning back at the top of the deadlift or finishing with your lower back it could be one of these three things:

1-Your hips and glutes are inactive

In order to wake your hips and glutes up, simply add in a few activation exercises into your warm-up before you deadlift. While doing this will be a good start, if you really want lasting results, you should work on hip and glute activation EVERYDAY.

Here are some of my favorite hip and glute activation exercises:

  • Birddogs
  • Donkey kicks
  • glute bridges
  • Single leg glute bridges
  • Hip thrusts
  • Lateral X band walks
  • Frankenstein walks with band
  • Fire hydrants

Glute and hip activation is critical to properly extend the hips during the deadlift

2-Your hips and glutes are weak

If your hips and glutes are too weak, you will not be able to extend your hips forcefully. Use these exercises below to build strong and powerful glutes:

  • RDL’s
  • Kettlbell swings
  • Barbell Hip Thrusts
  • Barbell Glute Bridges

3-You need different coaching cues

In some cases, fixing this issue with your deadlift can be as easy as using different coaching cues. Here are my top coaching cues when locking the deadlift out. I am going warn you now these may sound pretty gay if you aren’t familiar with the deadlift.

  • “Hips, hips, hips”
  • “Squeeze your ass at the top”
  • “Snap and squeeze your hips”
  • “Make love to the bar”

So next time you deadlift, make sure you are finishing with your hips and glutes and make sure you are making love to that bar!!

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

P.S If you want a program specifically designed to increase your deadlift up to 50 lbs in as little as 12 weeks, check out my ‘Deadlift Like A Man’ program.

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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P.P.S Want more awesome muscle & strength building tips? Enter your email address below to pick up your Muscle Building Cheat Sheets.

 

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