Barbell Deadlift – How to do it and common mistakes

The deadlift deadlift is capable of stimulating several muscle groups at the same time and that’s what makes it one of the favorites of bodybuilders.

The muscle focus of this exercise is the back muscles (trapezius, lats, and deltoids), glutes, and hamstrings (hamstrings), but the deadlift also works the lower back, abs, biceps, and hips.

In addition to promoting muscle hypertrophy, deadlifts improve bone density, strength, posture, mobility and balance.

This is a complex exercise that, as it involves many muscles, requires motor coordination, balance and strength for correct execution. In addition, lifting the earth is very similar to everyday movements, such as squatting to lift a box, for example. Thus, it is very important to prevent injuries and body pain .

Another benefit of the deadlift is that it puts considerable strain on the cardiovascular system and this improves fitness over time.

How to do the deadlift


It is essential that you maintain an upright posture, and if possible, looking straight ahead. So, start by adjusting your posture. First, spread your legs apart keeping them shoulder-width apart. Then, bend your knees a little and keep your back straight with your hips, shoulders, and head in line.

Then, do a squat to take the bar off the floor, come up by extending your knees and bringing the bar very close to your body.

Now, squat down again, sliding the bar close to your body and moving your butt back as if you were going to sit on a chair. The torso should be slightly leaning forward with the back straight and parallel to the floor. In addition, the knees must remain bent without going over the balls of the feet.


Without putting the bar back on the floor, repeat the movement until you complete your set.

The barbell grip can be pronated, supinated or mixed (one hand pronated and the other supinated). Varying grip type is believed to prevent muscle imbalances over time.

Another interesting tip is to contract your abs, as this stabilizes and protects your spine during the deadlift.

Most Common Mistakes

Deadlift mistake

Now that you know the correct way to deadlift, check out the mistakes you should avoid to enjoy the benefits of the exercise without getting hurt.

Bend the column
The spine must remain straight throughout the movement. By curving your spine, you bring your shoulders forward, thus impairing your posture and balance while performing.

Also, doing so strains the muscles in your lower back and increases your risk of injury.

Keep the bar far away from the body
If you move the bar away from your body, the exercise becomes less effective. In addition, the natural alignment of the spine is lost, which causes imbalance and overloads the lumbar region.

Do not shift your hips back
During the squat, it’s critical to move your hips back so you don’t put too much strain on your knee joints. This also helps with balance and activation of the muscle groups involved in the deadlift.

Bring your knees together during the movement
Some people bring their knees “in” during the exercise. In addition to making the deadlift less efficient, this places an excessive load on the deadlift that can cause pain and injury.

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Do not heat
Skipping the warm-up increases the risk of injury, especially when it comes to an exercise that stimulates as many muscles at the same time as the deadlift deadlift.

In addition to following all these tips to avoid the most common mistakes, it is important that you already have some familiarity with exercises using the weight bar. It’s worth remembering that you can do the same exercise using dumbbells until you feel comfortable and safe to progress to the bar.

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