3 common deadlift problems practicing incorrectly can cause injuries

This article is suitable for beginners and above.

Content Tags: Body Sculpting

Reading Time: 4 minutes

The deadlift is a classic strength-lifting exercise. This movement not only works your leg muscles but also provides excellent stimulation for the glutes. It also strongly activates the core, back, and shoulder muscle groups.

 

 

A standard deadlift is not easy. Like the squat, it requires the coordination of many muscles to complete the movement, which tests our neural control and proprioception. Therefore, performing a standard movement is very important. Once you have mastered the basic movement essentials, you can try various variations of this exercise.

· Stand with your feet shoulder-width apart and place a barbell in front of your feet. Bend over and grab the barbell with both hands.

· Engage your torso and arm muscles to lift the barbell slowly to hip height, transitioning into a standing position.

· Slowly lower the barbell back to the floor and lift it again to hip height. Repeat the previous movements as needed.

 

Common Issues with Deadlifts

Incorrect movements can also make us prone to injury. Here are four common issues; see if any apply to you.

 

Q1: What to do if you have a rounded back during deadlifts?

The image above shows a typical 'rounded back' deadlift.From the curve, we can see that the intervertebral discs are under too much pressure from the barbell load, losing the neutral spine position. Persisting with this can greatly increase the risk of disc herniation. We can improve this from the following three points.

● Stretch your hamstrings.

● Find a weight that allows your lumbar spine to remain stable. You can observe the curve of your lumbar spine under different weights by having someone else watch or by recording a video of yourself deadlifting.

● Incorporate other elements into your deadlift routine, such as 'Good Mornings' or Romanian deadlifts, to improve your flexibility.

 

Q2: What to do if you have an arched lower back during deadlifts?

An arched lower back when lifting the barbell is a common deadlift error known as 'lower back arching.'

This occurs because you are deadlifting with an anterior pelvic tilt, resulting in over-reliance on the limbs and back, making it difficult to exert force.It is recommended to include the following exercises at the end of your daily training.

● Bench Plank (3 sets, each set to failure)

● Single-Leg Glute Bridge (10 reps per side, 2-second peak contraction)

● Hip Hinge on Bench (10 reps)

The hip hinge is crucial and highly recommended.

 

 

Q3: What to do if the barbell deviates around the knees during deadlifts?

Barbell deviation around the knees occurs when the barbell's path is not straight up and down but curves around the knees due to excessive tension in the posterior chain.

This error is similar to hitting your knees with the barbell when lifting it. It can also occur when lowering the barbell directly along the thighs.Regardless of the cause, it is incorrect. The simple reasons are:

(1) Hips are too low;

(2) Barbell is too close to the shins.

 

More Variations

You can also try these exercises to work your glutes, legs, and lower back strength.

Dumbbell Deadlift

Stand with your feet shoulder-width apart and place a pair of dumbbells in front of your feet. Bend over and grab the dumbbells with both hands, then start the deadlift movement.

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Kettlebell Single-Arm Deadlift

Stand with your feet shoulder-width apart and place a kettlebell between your feet. Bend over and grab the kettlebell with one hand, then start the deadlift movement.

 

Single-Leg Vertical Kettlebell Deadlift

Stand on your right foot, with your left foot slightly behind your right ankle but not bearing weight. Hold the kettlebell in your left hand. Slightly bend your right leg and hinge at the hips, lowering the kettlebell slowly towards the ground. Keep your chest lifted and your back slightly arched.

Throughout the exercise, keep your left leg and spine in a straight line. Once the kettlebell touches the ground or reaches your lowest point, maintain your right foot's stance while contracting your glutes, hamstrings, and scapula, and return your left leg to the starting position.

 

That's all for today. I hope everyone can perform a standard deadlift.

 

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The above content is from

'The Complete Guide to High-Intensity Training: 501 Exercises for Muscle Building, Fat Loss, and Body Sculpting' and 'Fitness Notes: How to Become a Well-Built Person'

Published by People's Posts and Telecommunications Press