The 5 Most Common Deadlift Mistakes (And Why They're Holding You Back)
- Jordan Devanney
- 1 day ago
- 4 min read
Here's the thing: Most people deadlift wrong. Not catastrophically wrong, just... wrong enough to limit their progress and miss out on all the incredible benefits this movement has to offer.
The deadlift is an absolute game-changer when done properly. It builds real-world strength, bulletproofs your posterior chain, and teaches your body to work as one powerful unit. But small technique flaws can turn this king of exercises into something far less impressive.
The brilliant news? These deadlift mistakes are completely fixable. Every single one of them.
Why Getting This Right Changes Everything
The deadlift isn't just another exercise - it's the movement that translates directly to real life. Picking up your shopping, lifting your kids, moving house - it all comes back to this fundamental pattern.
When you nail your deadlift technique, you don't just lift more weight. You move better, feel stronger, and build the kind of confidence that comes from mastering something truly challenging.
But here's what's frustrating: small technique issues can hold you back for months or even years. Let's fix that.
Mistake #1: Starting With the Bar Too Far Forward
The Problem: The bar is over your toes instead of mid-foot, turning your deadlift into an awkward reach rather than a powerful lift.
Why It's Limiting You: This shifts all the work to your lower back whilst your glutes and hamstrings - your strongest muscles - barely get involved. You're essentially lifting with your handbrake on.
The Fix:
Position the bar over mid-foot (about an inch from your shins)
When you look down, the bar should cut your foot in half
Don't drag the bar to you - step up to the bar correctly
This simple change will immediately make the lift feel more natural
Mistake #2: Losing That Strong Back Position
The Problem: Your back rounds forward, shoulders collapse, and you end up looking like you're carrying the weight of the world on your shoulders (literally).
Why It's Holding You Back: A rounded back can't transfer force efficiently. You're leaking power through poor positioning, plus setting yourself up for potential discomfort down the line.
The Fix:
Think "proud chest" - like you're showing off that gym logo
Pull your shoulders back and down
Maintain this strong position throughout the entire movement
If you can't hold good posture, the weight is telling you something
Mistake #3: Squatting When You Should Be Hinging
The Problem: You're turning your deadlift into a squat, sitting back low with your knees pushed forward, when it should be a completely different movement pattern.
Why It's Not Working: Deadlifts are hip hinge movements. Think bending over to pick something up, not sitting down in a chair. Different pattern, different muscles, different benefits.
The Fix:
Start with your hips higher, not lower
Imagine pushing your hips back toward the wall behind you
Your shins should be nearly vertical at the start
Lead the movement with your hips, not your knees
Mistake #4: Overdoing It at the Top
The Problem: At the top of the lift, you're leaning back dramatically, trying to show everyone you've completed the movement by hyperextending your lower back.
Why It's Unnecessary: You've already won when you're standing tall with good posture. That extra lean back just puts stress on your lower back for zero additional benefit.
The Fix:
Stand tall with a neutral spine - think "military attention"
Squeeze your glutes firmly at the top
The lift ends when you're upright and balanced
Controlled and confident beats dramatic and excessive
Mistake #5: Fighting the Weight on the Way Down
The Problem: You're lowering the bar like it's made of glass, taking forever to control the descent and exhausting yourself in the process.
Why It's Inefficient: The deadlift is called a "deadlift" because you're lifting dead weight from the floor. The magic happens on the way up, not down. Fighting gravity on every descent is just tiring yourself out unnecessarily.
The Fix:
Lower with control, but don't fight every inch
Hip hinge back, keep the bar path close to your body
Once it passes your knees, let gravity help
Reset completely between reps for maximum power
Your Roadmap to Deadlift Success
Master Your Setup Every Time
Consistency creates strength. Nail your starting position before you even think about the weight. Your body should automatically know where to be.
Use Your Phone as Your Coach
Record your lifts from the side angle. What you think you're doing and what you're actually doing might surprise you. Your phone doesn't lie or flatter - it just shows you the truth.
Progress Intelligently
Add 2.5-5kg when you can complete all your sets with solid technique. Small, consistent improvements compound into impressive results over time.
Focus on Quality Over Quantity
Five perfect reps beat ten sloppy ones every single time. Your body learns what you repeatedly do, so make sure you're teaching it the right patterns.
"But I've Been Lifting This Way for Ages!"
That's exactly why these adjustments will feel like rocket fuel for your progress. You've been working hard - now let's make that hard work more effective.
Think of it like this: you've been driving with the handbrake partially on. Same engine, same effort, but imagine what happens when you release that brake.
Your Next Steps
You've got two choices ahead of you:
Option 1: Keep doing what you've always done and get the same results you've always gotten.
Option 2: Make these adjustments and discover what your deadlift is actually capable of.
The beautiful thing about technique improvements is that they work immediately. Fix your bar position in your next session and you'll feel the difference straight away.
Stop leaving gains on the table. Your strongest deadlift is waiting for you - it just needs better technique to show up.
The best time to improve your deadlift was your first session. The second best time is your next one.
Let's get after it.
Jordan.
Ready to master your technique? Working with someone who understands proper movement mechanics can accelerate your progress dramatically. At Devanney Strength, we specialise in helping people unlock their true lifting potential through solid technique and intelligent programming. Because good form isn't just safer - it's stronger.
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