The deadlift is a true test of strength and a cornerstone of any solid strength program. But it’s also one of the most commonly butchered lifts in the gym. Let’s cut the fluff and get into the most frequent deadlift mistakes—and how to fix them.
Mistake 1: Rounded Back
The most dangerous and most common error. A rounded spine under load = injury waiting to
happen. Fix this by:
- Engaging your lats before lifting
- Keeping your chest up and shoulders back
- Driving through your heels
Mistake 2: Bar Too Far From Shins
The further the bar from your body, the more strain on your lower back. Keep the bar
close—almost dragging along your shins
Mistake 3: Lifting in Running Shoes
Your shoes matter. Standard sneakers have squishy soles that rob you of power. Worse, they destabilize your stance.
VaderPro’s flat-soled lifting shoes eliminate the issue. No compression. No imbalance. Just a solid foundation for heavy pulls
Mistake 4: Hyperextending at the Top
You don’t need to lean back at the top. Lock out your hips by squeezing your glutes, not by arching your spine. Keep it tight and neutral.
Mistake 5: Rushing the Setup
Treat every deadlift like a 1RM (one-repetition max). Take time to brace, grip, and position your feet. Proper setup proper execution.
Bonus Tip: Film Yourself
You can’t correct what you don’t see. Record your lifts, even with your phone. You’ll spot things your body doesn’t feel.
