The Deadlift: Common mistakes, how to correct them and improve strength

With more and more of us setting up home gyms and lifting more than ever, we had a chat with Strength and Conditioning coach, Jay West, to see what tips he could pass on to help you get stronger and stay safe in your space at home. 

Let's look at the Deadlift, common mistakes, how to correct them and what sets & reps to perform for improving strength.

A common mistake people make is excessively curving the back and rounding the shoulders which puts puts a lot of pressure on the lower back and increases the risk of injury. 

To help to correct this:

1. Lower the weight on the bar and perhaps film yourself side on so you can see where you are going wrong.
2. Keep your chest lifted and think more about using the legs for the first 2 thirds of the lift.
3. Make sure your back is long and flat as you begin to lift and keep the bar close to the body.
4. At the top of the lift, lock your shoulders back to finish the lift.

Another common mistake is hyper extending the back at the top of the lift. Although a good lockout is necessary at the top of the lift, however you want to finish with the hips under the shoulders. Think about standing tall at the top of the lift and not leaning back by engaging your core muscles to keep upright.

Wearing the correct shoes is also important. Soft soled running trainers, for example, aren't really suitable for reaching your potential. Lifting shoes are ideal however any flat soled pump such as Converse or Vans would be a great substitute.

So if you are struggling with your deadlift look at your footwear, the weight on your bar, your technique in a mirror or film yourself and take your time on each lift and control the reps.

To maximise strength you could look at a periodised programme with low reps of 3 -5 working at around 65-85% of your maximum weight 2-3 times a week

High sets and reps aren't recommended with a deadlift as you will fatigue quickly and this isn't good for the central nervous system.

If your form is good, a weightlifting belt may help to lock your back in and reduce the risk of injury but this can also hinder any strength gains.

For further tips, we have recorded a video demonstrating technique and how to correct common mistakes.

Thanks to Jay West, our in house Strength & Conditioning and Olympic Weight Lifting coach for his help advice. You can find Jay on the lifting platform at Your Space Hoyland if you want to have a chat with him!