One of The Biggest Mistake I See With the Deadlift (And How to Fix It)

The deadlift is one of the most effective exercises for building total-body strength, but it’s also one of the most commonly performed incorrectly. Over the years, I’ve noticed this mistake: people try to pull the weight with their upper body instead of driving it with their legs.

When this happens, the lift turns into a back-dominant movement. Lifters end up yanking the bar off the ground with their arms, shoulders, and lower back. Not only does this limit how much weight you can lift, but it also puts unnecessary strain on your spine and increases the risk of injury.

When executed correctly, the deadlift will increase strength and build muscles!

Think Push, Not Pull

The deadlift is often thought of as a pulling exercise, but the truth is—it starts with a push. When you set up correctly, your legs should be the engine that drives the weight off the floor. A helpful mental cue I use with my clients is this:
👉 “Push the floor away from you.”

By thinking about leg drive instead of pulling with the back, you keep the bar path straighter, your hips and shoulders rise together, and you set yourself up for a much stronger lockout.

How the Deficit Romanian Deadlift Helped Me

One accessory that made a huge difference in my own training is the deficit Romanian deadlift (RDL). Performing RDLs while standing on a small platform (a few inches higher than the floor) forces you into a deeper range of motion. This challenges your hamstrings, glutes, and overall leg drive far more than a standard RDL.

By strengthening that bottom portion of the lift, the deficit RDL carried over into my conventional deadlift. I became more comfortable engaging my legs from the floor instead of relying on my back to do all the work. Over time, this small adjustment not only improved my pulling strength but also made my deadlift safer and more efficient.

Key Takeaway

If you want a stronger, healthier deadlift:

• Stop pulling with your back.

• Focus on pushing the ground away and letting your legs drive the movement.

• Add deficit Romanian deadlifts to your accessory work to reinforce proper mechanics.

Remember, the deadlift isn’t just about moving weight—it’s about moving it the right way. Build your lift from the legs up, and the strength (and numbers) will follow.