The deadlift is the best exercise there is for developing a huge back. It is powerful, heavy and no nonsense. However, some people fail to pay proper attention to the deadlift technique and wind up in serious trouble.

This post is about some of the classic mistakes made while doing the deadlift.

What can happen if you deadlift wrong?

If you make a habit of deadlifting with incorrect technique there are some serious problems that can follow.

1. Pulled muscles
The most common basic affliction that come from not respecting the deadlift is pulled muscles. These can set you back for days and weeks.

2. Back injury
The back injuries that come from bad deadlift technique are what really worry me. I see people at the gym who will wind up with some serious problems if they don’t remedy their lifting soon. Back injuries are extremely painful and in some cases so debilitating that you can’t go about your daily activities.

3. Neck injuries
I have heard of a few people who have damaged the joints in their neck from using too much weight and bad technique. The neck is a continuation of the spine and as such pressure can come from many places.

The list goes on an includes: shoulders, hips, ankles, burst intestines, etc. You really need to be careful with this exercise.

The worst deadlift technique mistakes

Here are some of the worst things you can do when you are doing the deadlift.

1. Too heavy
If you pick a weight that is too heavy for you you are gong to cause yourself huge problems.

The deadlift is an exercise that allows you to use a heavy weight but this does not mean that you have to use a heavy weight right from the get go. You need to work up to that weight and start with a lighter weight so that you can develop and master your technique.

Most of the problem that come from the deadlift are a result of a weight that is too heavy. Start small and build up. This is the best way to approach weight training as a whole.

2. Not keeping the back straight
Many people curve or arch their back when they bend down to pick up the weight and then again when they stand up. This is incorrect and can cause serious back problems.

During the deadlift one needs to use the legs to pick up the weight while keeping the back straight and head up. If you can learn to tense your back muscles correctly while standing up then the rhomboids, lats, etc. will do the work themselves and there is no need to focus on anything other than the legs and the straight spine.

3. Not keeping the head up
The head has a proper place in almost any exercise you do. Failure to keep your head in that place puts pressure on your neck which can be quite serious. Learn where the head should be and keep it there!

4. Going too fast
A lot of people think the deadlift needs to be pumped out at a rapid pace but this is completely untrue. The deadlift is much more effective if you can do it slowly while tensing all the right muscles. It is much easier to focus on your form when you are moving slowly.

Ronnie Coleman video showing us the real deadlift

Here is a Ronnie Coleman video showing how heavy the deadlift can go. Do not try this at home. Ever. As usual Ronnie has gone above and beyond - this is amazing.