I find it humorous how many people love posting Instagram pictures or videos of themselves deadlifting using improper form. I watch the video, chuckle, and mutter to myself, “Enjoy the back and joint issues later, genius.”
I will admit, my deadlift form is not perfect either. It’s something I am still working on, but at the same time, I am also not trying to show off on Instagram like some people, by lifting with improper form either. I feel it just sets a bad example.
Here are some common mistakes:
1 Head is not in a neutral position. Don’t deadlift with your head up. Your spine should be in a straight line, except for the natural curve at the base.
2 Rounding your back. I see this all of the time and when I started, I was even guilty of doing this from time to time. By rounding your back, you risk major lower back injury.
3 Jerking the bar. I have no idea why some people love to jerk the bar when doing some seriously heavy deadlifts. Not only does it look bad, it also risks bicep or shoulder injury. Make sure there is pull tension on the bar before you lift it.
4 Bouncing the bar. It’s not a basketball, and it’s not meant to be bounced off of the floor as you put it down. Give a second or two of rest every time you put the weight down.
5 Locking and unlocking your knees. If this is happening, you have major form problems. If you’re going really heavy with weight your legs may shake, but if you’re locking them straight and then unlocking as you get into your upright position, you’re eventually going to do some damage to your legs or cause yourself to pass out. Speaking of passing out…
6 Breathe, for God’s sake. You don’t want to be like this guy:
Finally, watch some instructional videos from fitness professionals, and practice your form. Then, when your form looks good, add a little weight and work onward until you’re at your desired weight.