Common mistakes in deadlift practice

A few days ago we talked about deadlifts and the great benefits that their practice brings. This exercise is part of the basics of any training, as is the case with squats or pull-ups, among others. However, more important than integrating these multi-joint exercises into our routine is learning the technique that allows us to perform them correctly . Today we are going to look at some common mistakes in deadlift practice. Analyze your posture and check that you are not falling into any of them.

Common mistakes in deadlift practice

About deadlifts…

The practice of deadlifts, which for many is a real staple in their routine, is very controversial. This is because there are those who claim that it can be very damaging to the back and lumbar region. Although this premise is relatively true, it should be noted that deadlifts are damaging as long as they are performed incorrectly. Learning the proper technique before starting out is very important, as is choosing the right weight. If we take into account the importance of adapting the exercise 100% to our personal abilities, circumstances and needs (not the other way around), not only does it not have to be damaging, but it is an unbeatable option with great benefits for our body.

Falling into some of these common mistakes when practicing deadlifts can hinder the achievement of the desired results. If done with body awareness and seeking excellence in movement, our lumbar area can be greatly strengthened, giving us great stability and reducing the risk of developing back pain. Not only does it optimize body posture and stylize the figure, but it involves different muscle groups so that the work is global and deep.

Common mistakes in deadlift practice

PROPER SEPARATION OF THE FEET

Although there are different variations of the deadlift, the correct position in the classic form is with the feet apart and the toes pointing outwards. Unless the exercise requires it, as in the sumo deadlift, the feet should not be too far apart (nor close together).

CURVATURE OF THE BACK

One of the most common mistakes in deadlift practice is to start lifting the bar with a curved back. This happens when we don't find the correct initial posture and we want to execute the movement too soon. Not cutting this error off at the root can be very dangerous, since if we keep adding weight without correcting the posture of the back we can end up suffering injuries . Activate your abdomen and don't release that contraction, lengthen your spine and focus the effort on your legs instead of loading it on your back.

BAR DISTANCE

It is common, especially among beginners, to place the bar too far away from their feet for fear of being hit by it. By placing it too far away, an incorrect initial position is created which leads to the curvature of the back mentioned above. This, without a doubt, should be the first thing to protect yourself from when practicing deadlifts in order to make this a safe exercise and enjoy its great benefits.

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