3 Common Deadlift Mistakes (and How to Fix Them)
The deadlift is one of the most effective exercises you can do for strength, muscle development, and athletic power. But like any great lift, proper form is everything. Mistakes not only reduce the effectiveness of the movement—they can also put you at risk of injury.
If you're not seeing results or your back is taking more punishment than your hamstrings, it might be time to fix your form.
Here are 3 common deadlift mistakes and exactly how to correct them:
1. Rounding of the Back and Posterior Pelvic Tilt
The mistake:
Instead of maintaining a neutral spine, many lifters round their upper or lower back during the pull. This often happens in combination with posterior pelvic tilt, where the tailbone tucks under at the bottom of the lift. These positions place a ton of stress on your lumbar spine and decrease power output.
Why it’s a problem:
Rounding the spine during a deadlift means you’re transferring the load away from your glutes and hamstrings and putting it into the passive structures of your back—like discs and ligaments. Over time, this leads to wear, tear, and injury.
How to fix it:
Set your spine first: Before lifting, brace your core and lock in a neutral spine by pulling your lats down and keeping your chest tall.
Get deep in hips: Push your weight in the hips instead of bending at the knees. Move your pelvis into an anterior pelvic tilt, and think: “proud chest, long spine.”
Film yourself: Use side-angle videos to check your back position under load.
2. Keeping the Bar Too Far From the Body
The mistake:
Letting the bar drift forward, away from your shins and midfoot. Even a few inches of separation can throw off your center of gravity.
Why it’s a problem:
The further the bar is from your body, the more strain it puts on your lower back and the harder it becomes to lift efficiently. You’re essentially turning the deadlift into a forward lever arm—which your spine doesn’t love.
How to fix it:
Start with the bar over your midfoot. That’s your center of balance.
Drag the bar up your body. It should stay close enough to scrape your shins and thighs on the way up.
Engage your lats. Think about "pulling your armpits into your back pockets" to keep the bar close.
3. Hips Too High or Low at Setup
The mistake:
You start the lift with your hips way too high, turning the deadlift into a stiff-legged lift. This typically happens when you’re trying to “yank” the bar off the ground instead of creating tension first. When your hips are too low, you are squatting too much.
Why it’s a problem:
High hips or low hips means you are not properly engaging the muscles you are supposed to work during a conventional deadlift. This will make the movement less effective.
How to fix it:
Lower your hips until your shoulders are just slightly in front of the bar. Your back should be flat and tight.
Keep hips between shoulders and knee. Looking at a side view, your hips should be in between the shoulder and knees. If they are parallel, it is not being performed well.
Push through the floor. Think of the first part of the deadlift like a leg press—not a back pull.
Create tension before you lift. Take the slack out of the bar by engaging your whole body before the weight leaves the floor.
Final Thoughts
The deadlift is a foundational lift for a reason—but if your form is off, it can quickly become a liability. Rounding your back, letting the bar drift, or starting with your hips too high are all common mistakes—but they’re also fixable.
Fix your form, train with intent, and you’ll lift heavier, safer, and more effectively.
Need help breaking through deadlift plateaus or cleaning up your form?
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