Do you experience pain when deadlifting or do you not seem to make progress? STOP! You may be making a technical error which could lead to injury. The deadlift is one of the most complete compound exercises where the weight (it can be dumbbells, kettlebells, a bar/trap bar or sandbag) is moved from floor level to thigh level. It utilises many muscle groups simultaneously. As such, it is therefore paramount that correct form is adhered to. Here are some common mistakes to look out for: Holding the bar too far from the body: the bar should travel close to the body for maximum lift efficiency and safety. Rounding back or shoulders: keep the back straight with no rounding of the shoulders and spine. You should be hinging at the hip. Keep the hips down and the bottom out. Brace the abdominals to support your straight back. Lifting with the arms or back: lift with the legs and hips, not the arms, shoulders, or back—these should act as stabilisers only. Keep your arms straight throughout the lift. Bending your arms can strain your biceps. Lifting too heavy: when starting out, practice with a light weight until your form is satisfactory. A gym or fitness instructor can check that you are using the correct form. Partial repetitions (half-repping): with a light weight you can do repetitions in which you lower the bar to your shin, or even the floor, and then straighten up again without releasing your grip on the bar. This is not a real deadlift repetition. It is better to practice a full lift, lower to the floor and then start again from a standing position. WR I T T EN BY TOM PH I L L I PS ( F I TNESS I NSTRUCTOR ) Troubleshooting the deadlift Fitness abingdon.org.uk/sports-and-leisure 3 Activities are run by Abingdon School Enterprises Limited on behalf of Abingdon School. Company No.04442429
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