Deadlifting Mistakes

  • Here is a list of common mistakes people do while deadlifting that can increase risk and lead to injuries. Avoid doing the following at all costs.

    Starting off heavy

    Do not walk in the gym, and immediately deadlift 300lbs.  We suggest doing 5 minutes of light cardio to warm up your whole body, and do a couple of light warm up sets before moving on to your repetition weight.

    Bending your back

    Don’t ever round your back during a deadlift unless throwing your back out is something you do for fun. Remember that kid in high school born with scoliosis? We’re pretty sure he’s like because his dad deadlifted incorrectly. Always keep your back straight and tight, chest up and look forward. Don’t do this:

    Holding your breath

    It’s ok to hold your breath to create a bloc for a single heavy rep but don’t hold your breath for all 5 reps!

    Do not yell after deadlifting

    There’s nothing really wrong with this but you’ll look like a douche and may end up like this guy.

    Don’t perform static stretches before deadlifting

    A static stretch is one where you stretch a muscle and hold it there. Your gym teacher might have told you this was a good idea before exercise but new studies show he or she is wrong. Do a 5 minute light cardio warm up to get the blood flowing, and perform some dynamic stretches.  Doing some chinups is a great way to warm up for deadlifting and back day.

    Other general rules to follow:

    • Don’t overestimate yourself: if you do 135lbs for reps, don’t put on 300 lbs to show off to your friend who came on a guest pass. Not only will you break your back but you will break your ego. Go up in weights slowly, it lets your body’s nervous system adjust.
    • Don’t drop the weight after you pull it up. Put it down in a controlled but not slow motion.
    • Don’t pull the weight with bent arms becauseyou could tear your biceps. Keep your arms straight.
    • Don’t roll the shoulders: the shoulder is like the spine,  it can be easily and permanently damaged unless you exercise proper form at all times. Keep your shoulders slight back, don’t let them droop forward.
    • Don’t hyper-extend your back:  once you lockout your hips and knees, stop. Your body should be completely vertical.
    • Don’t jerk the weight: lift the weight smoothly and deliberately.
    • Don’t roll, shrug or pull back your shoulders!