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.
It’s been nearly five years since Nike released the Vaporfly series, a high-performance, ultra-lightweight, shoe with the latest secret weapon in running technology: a full-length carbon-fiber plate tucked between all that foam to boost spring in every step, amp up energy return, and shave seconds off the clock. Carbon-plated running shoes are now ubiquitous—on the roads, trails, and track—with every major footwear maker touting its current flagship pair.
The value of carbon-plated shoes has been validated by rigorous testing and a fresh wave of smashed world records, which can deliver a whopping 4% gain in the running economy. For elite athletes, it might mean the difference between earning a gold medal and missing out for the Olympic team—or between winning a race and breaking a world record.
There’s proof that the plate works: Both men’s and women’s 10K, half-marathon, and marathon records have fallen dramatically (and again) in the last three years, with innumerable fastest times registered by aficionados.
Carbon-Plated Shoes for Faster Times
While all this record-breaking may have sparked a fresh “mechanical doping” discussion (Is carbon-plated running cheating if it helps you take three minutes off a marathon time? ), no prohibitions are in place—and carbon shoes are now predictably popular with runners of all abilities with PBs to pound past. So, which new carbon kicks should you be aware of?
Hoka One One Bondi X and The North Face Flight VECTIV are two new pairs that debuted in summer/fall 2021. People put them both through their paces and are satisfied with the results after 62 miles on the road and trails.
Remember when no-drop minimalist shoes, like those strange rubber-toe-sock-shoe hybrids, were all the rage in the running community?
Those never gained traction with core trail runners looking for a more responsive, supportive, and comfortable fit for high mileage and significant vert over rugged, tricky terrain, but they did prompt The North Face to reply with the Flight VECTIV trail shoe.
The VECTIV Shoes Tick All the Boxes!
VECTIV boosts bounce while decreasing impact caused by rocks, roots, and steep descents thanks to a 3D-molded heel, rockered midsole, 0.23-inch heel-to-toe drop, and dual-density foams. This shoe ticks all the boxes for a top-tier trail runner, with a robust upper, reinforced toe cap, and huge lugs for greater traction.
The carbon-plated material, of course, is the VECTIV’s most notable component, as it contributes to both stability and visible propulsion. The North Face is claiming that this new release is their fastest trail runner yet, which is a bold claim given that its elite athletic team appears to have a competitive advantage based on recent performances.
The VECTIV feels active and sensitive to the rest of us, keeping your legs fresher and longer. On loose, technical singletrack, the increased pop in each step provides speed, while the beefy tread and snug fit add security.
The Bondi X won’t be available until this fall, but we’ve been wearing a prototype pair for many (many) miles this summer.