Deadlifts 101: How to Avoid Making Back Pain and Boost the Results

Are you wondering why your back hurts after doing deadlifts? Chances are you’re making various mistakes when doing them. In fact, the deadlift might be one of the best compound moves, but it’s really hard to get it right. So, unless you have a top personal trainer, this is for you. Here, we’ll delve into the most common mistakes of the deadlift and how to avoid them.

Deadlifts Mistake #1: Bent Back

While many trainers say that back pain is common when making a deadlift, it’s not normal. More often than not, it signals you’re doing something wrong. The first and most common mistake people make is bending their backs. If your back isn’t straight when making deadlifts, you’ll put extensive pressure on your low back. This can lead to excruciating back pain that’ll leave you wondering just why everyone praises the deadlift so much.

How to fix this? Imagine you have a solid rod that runs along your spine and prevents you from making any bent moves. That allows muscles to work in unison, thus keeping your back safe during the move.

Deadlifts Mistake #2: Not Engaging Lats

Another very common problem with deadlifts is that many people don’t involve their lats in the movement. This muscle is the biggest one in your back, and it stretches from the pelvis to the humerus.

So, what’s the problem with not involving this muscle in the lift move? Again, it puts extra pressure on the lower back, thus leading to, you guessed it – back pain. How to fix this? Try and stay focused on what muscles you want to engage in the deadlift. Sure, that might not be especially helpful initially. But, over time, conscious training (i.e., actively thinking about which muscles you involve in the move) will pay off.

Deadlifts Mistake #3: Keeping the Bar Far

The position of the bar is also crucial. If you start with the bar too far away, you’ll likely feel back pain post-workout. Keep the barbell close to your shins, as that’s the right way to success. If you struggle with the move, just imagine you want to cut your legs in half with the bell. Ideally, you should be lowering the barbell down until your midfoot.

Now, let’s find out what keeping the bar away does. Firstly, it doesn’t allow you to actively engage your glutes and hamstrings when making deadlifts. As you probably know, these must be the main players of the deadlift game. Can you guess where most of the pressure will land? Lower back.

Deadlifts Mistake #4: Ignoring Abs

Do you have to engage your abs when making deadlifts? Of course! That’s why it’s called a compound move – it engages various muscle groups all over the body. Many people use their abs at the beginning of the move but completely overlook them when the lift is completed. Sure, you’re tempted to let gravity take its course. Don’t do it.

Uncontrolled weight drop can extensively damage your lower back, leading to contusions that might last a lifetime. So, make sure to always remain in control and engage your abs, especially if you’re using heavy weights during deadlifts.