1.Lifting with bad form
Undoubtedly, deadlifting with bad form is the most frequent deadlift mistake. Many trainees just focus on pulling more weight while completely disrespecting the proper mechanics of the lift. Do yourself a favor and learn how to deadlift.
2.Deadlifting heavy too frequently
Technically, you can deadlift every day if the weight is light, and the volume isn’t high, but once you get stronger (e.g, 1.2BW+ deadlift), the lower back and the central nervous system will begin to complain.
Ultimately, the deadlift takes a lot from you and requires a significant recovery time. For that very reason, many professional powerlifters rarely deadlift heavy. It’s not uncommon for some to take 14 days to recover from a hard workout. The popular deadlift master Andy Bolton said that once needed over a month to recover from a heavy deadlift attempt.
3.Not deadlifting because of fear
Don’t be scared of the deadlift. When done correctly it’s about a million times safer than driving a car. Just use common sense, and go back if your body tells you to. You are not going to save the world with your deadlift regardless of how heavy it is. Also, if you think that the deadlift can be dangerous for your back, read this post.
4.Deadlifting to be a “true macho”
Deadlifting just to look “gangsta” and “macho” in the eyes of others is also a mistake.
If you don’t want to deadlift, don’t.
This article teaches you how to build a strong back without deadlifts.
5.Using a mixed grip
Many people rely on the mixed grip for their heavy deadlift sets. This method has worked just fine for generations of great powerlifters, but it has one serious downfall – it promotes uneven back development, and the chances of tearing a bicep tendon are high. That’s why it’s better to use the hook grip or straps.
6.Using straps too often
Deadlifting with straps is fine. Just don’t overdo it and work on your grip strength. Always use double overhand grip for most of your warm-up sets. As your warm-up weights increase, your grip strength will improve as well. If you have a particularly weak grip, read this article to learn how to develop superhuman finger and forearm strength.
7.Expecting the deadlift to make your legs huge
The deadlift will build your hamstrings and glutes, but there are movements that promote better leg growth. The range of motion during deadlifts is short in comparison to the squat and the leg press. If you want to do a deadlift workout that promotes more leg growth, read this post.
8.Deadlifting before squats
Never deadlift before squats. The deadlift tires your lower back like nothing else, and when you squat with a tired lower back, you are putting your spinal health in danger. Simply don’t do it.
9.Expecting miracles to happen because you deadlift
Regardless of what the over-hyped articles on the Internet say, the deadlift, it’s still just an exercise. You will not transform into Ronnie Coleman by doing deadlifts. Many lifters expect insane transformations after introducing squats and deadlifts to their routines, but nothing like that ever happens. Sorry, but deadlifts are still not as effective as steroids.
10.Not using chalk for your deadlifts
The weighlifting chalk adds improves your gripping abilities. If your gym doesn’t allow chalk, you may consider using liquid chalk or hiding in the corner.