The Most Common Deadlift Mistakes (and how to fix them!) скачать в хорошем качестве

The Most Common Deadlift Mistakes (and how to fix them!)

The deadlift is perhaps the best exercise to strengthen the human body. But for many athletes, deadlift mistakes prevent them from lifting as much weight as they could or leads to back pain with deadlifts. In this video, Dr. Zach Long takes you through the five most common deadlift technique mistakes he sees athletes performing. Analyze your own technique, looking for these faults to improve your deadlifts! Be sure to subscribe to my Youtube page for more tips to improve your strength, technique, & mobility! 1. Squatting the Deadlift A frequent issue, especially among CrossFit athletes, is setting up the deadlift like a squat, with both knees and hips deeply flexed. This “push” setup leads to knee extension dominating the lift instead of hip-driven pulling. Such positioning often forces the barbell to move around the knees, increasing stress on the lower back. Correcting this involves adjusting the setup to prioritize hamstring engagement and hip hinge. 2. Hips Shooting Up Too Fast Known as "stripper pulling," this mistake occurs when the hips rise faster than the chest. This movement increases strain on the lower back as the body attempts to reposition itself. To fix this, adjust the starting position to a better hip height, or use cues and practice high-volume pulls to develop synchronized movement between the chest and hips. 3. Lack of Lat Engagement The lats are essential in deadlifting as they help keep the bar close to the hips, minimizing strain on the lower back. Without lat engagement, the bar often drifts forward, placing unnecessary stress on the hips and back. A common corrective cue is to imagine holding a $20 bill in the armpits. Using bands to resist pull also teaches proper lat activation. 4. Poor Bracing Strategy Effective bracing involves intra-abdominal pressure rather than just core strength. Proper bracing supports the spine and enhances stability, essential for safe deadlifting. Lifters need to focus on creating core tension throughout the lift. 5. Not Locking Back Position Lifting with a rounded back is a well-known issue. Some advanced lifters may flex their spines slightly for maximal lifts, but generally, a stable, neutral spine is preferable to minimize injury risk. Causes of this issue include a poor hip hinge, tight hamstrings, or weak back muscles relative to leg strength. #barbellphysio #thebarbellphysio The Barbell Physio - Improving the world’s of athletic performance, injury prevention, and rehabilitation. Specializing in helping improve the strength, mobility, and technique necessary for barbell athletes such as those participating in CrossFit, Olympic weightlifting, and powerlifting. . #performanceplusprogramming I have also teamed up with one of the best gymnastics strength coaches in the world, Pamela Gagnon, to bring you the best in fitness programming to reach your goals. Inside of Performance Plus Programming, we have 40+ different plans to help improve the fitness of athletes of all levels. Whether you need increased mobility, want to get your first muscle-up, or need more strength & endurance, our programs have you covered! www.performanceplusprogramming.com . Head to my website to read hundreds of free articles https://thebarbellphysio.com . Follow me on social media: www.instagram.com/thebarbellphysio www.facebook.com/thebarbellphysio