Stand wide or feet shoulder width apart? Place your toes straight or slightly outward? Overhead grip or mixed grip? The deadlift can be performed in many ways and variations are made. However, there are a few things you should definitely not do if you want to avoid injury. Avoid the following 7 deadlift mistakes.
7 DEADLIFT MISTAKES TO AVOID
MISTAKE № 1: YOU SQUAT
You have to learn to do this, but: Deadlifts are not squats. In the deadlift, you do not bend your knees, but bend your hips and pull your glutes back (not down). Keep your hips above your knees during the exercise.
MISTAKE №2: MAKING YOUR BACK BULGE OR SUNKEN.
It is important that you keep your back as straight as possible during the deadlift. With a hollow or convex back, you increase the risk of injury. Tip: Look straight ahead if you quickly make a concave or convex back. This will help keep your back straight. Want to make sure your back is really straight? Don’t look in the mirror (this will distort your body), but ask someone to watch or film your exercises.
MISTAKE № 3: YOU DROP IT LIKE IT’S HOT
Do not let the bar fall out of your hands, lower it in a controlled manner. This can be done at about the same speed as when climbing. Are you inclined to give it up? Then you can pull too hard.
MISTAKE № 4: YOU FORGET YOUR BREATH
Tip: Before exercise, inhale well and hold your breath while lifting. Only after you have lifted the bar do you breathe out. It increases your strength and concentration. Plus, in the deadlift, you put less pressure on your back.
MISTAKE № 5: THE BAR IS TOO FAR FROM YOUR FEET.
This may seem a little awkward at first, with the bar moving slightly over your legs when doing the deadlift. If you hold the bar too far forward, you use your lower back too much and increase your risk of injury. Tip: Wear long pants or long ones. .
MISTAKE № 6: YOU BEND YOUR ARMS
The deadlift is a challenging exercise that means you train several muscle groups at the same time: your back, legs, and glutes. And while your arms are engaged, you shouldn’t train your arms during the deadlift. Secret deadlift arm training sounds fun, as long as you don’t hurt your biceps and can train for a while. So keep your arms straight during the exercise.
MISTAKE № 7: YOU LIFT TOO MUCH
One of the most common mistakes: lifting is too heavy. If you lift too much, it will be difficult to use the correct technique and maintain good posture. Result: severe back pain. Do you feel like you are doing well, but your back hurts? Shed 5-10 pounds and focus on flawless performance.