![]() If that’s not happening for you, get to work on nailing your hip hinge movement pattern. You should finish every set of deadlifts feeling your glutes and hamstrings more than your lower or upper back. Otherwise, you won’t give your glutes and hamstrings the time they need to recover and grow back bigger and stronger before being challenged again.įix it: Recognize that deadlifts are more of a lower-body exercise than an upper-body exercise. If you do deadlifts in your back workout on Mondays, for example, think twice about programming a leg workout for Tuesday. Programming deadlifts into a back-focused workout may lead you to overtrain your hips and legs if you don’t take them into account when planning your leg-focused workouts, Harcoff says. Read More: How Often To Strength Train For Your Fitness Goals And if you overlook the hips in your warm-up, your risk of getting injured while deadlifting increases, Harcoff explains. If you assume the deadlift is targeting your back, you may not think to warm up your hips. There are a few reasons why it’s a bad idea. “Using deadlifts to train the back is akin to using chin-ups or rows to train your biceps,” Harcoff says. However, your back muscles should always be secondary movers to your glutes and hamstrings, which truly power a proper deadlift. ![]() the muscles along the back of your body, including your back muscles). While there’s nothing inherently wrong with this, it can be troublesome if you treat deadlifts like just another back exercise.ĭeadlifts do require tension in all the muscles in your posterior chain (a.k.a. “It’s not uncommon to see lifters deadlift on days when training their back is the focus,” Harcoff says. This cue alone can help you avoid one of the biggest deadlift form mistakes in the game. ![]() Try imagining that instead of lifting the weight up off the floor, you’re actually pushing the floor away from the weight, Harcoff suggests. And just thinking about lifting makes it more likely that you’ll pull with your back instead of using your bigger hip muscles to drive the weight up off the floor, which can increase your risk of back injuries, warns physical therapist Sarah Ruthenburg, D.P.T., owner of Evolve Movement Specialists.įix it: If you notice that your lower back tightens up throughout your set, focus instead on driving your feet through the floor as hard as you can in order to move the weight. ![]() Performing a deadlift is very different from lifting a barbell of dumbbell, says kinesiologist Jake Harcoff, C.S.C.S., owner of AIM Athletic in British Columbia. Look out for these form flubs to make sure you’re reaping the rewards of pulling that weight up off the floor. Luckily, the most common deadlift form mistakes are pretty easy to spot and correct. Getting this somewhat technical movement wrong not only makes the exercise less effective but also increases your odds of injury. To see any benefits from deadlifts, though, you have to do them with proper form. (That multiple-muscle action also means more calories burned per rep, by the way.) “This makes them extremely time-efficient-and a great exercise to include in your strength-training routine,” says John Gardner, C.P.T., CEO of personal training app Kickoff. No strength-training program would be complete without deadlifts, which recruit several major muscle groups, including the back, shoulders, arms, abdominals, glutes, and legs.
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