8 Dumbest Deadlift Mistakes Sabotaging Your GAINS! | STOP DOING THESE!
7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your BACK GROWTH! | STOP DOING THESE!
Sumo Deadlift VS Conventional Deadlift | WHICH BUILDS MORE POWER & STRENGTH?
Beginner & Advanced Spotting Techniques - Bench, Squat, Overhead Press, Dips & Pull-Ups
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The deadlift is my favorite strength building exercise and what I like best about it is that there is no cheating. You either lift the weight, or you don’t. But with that being said, there is A LOT of room for error and often times a new personal record can also result in a serious injury.
But as long as you avoid these 8 Dumbest Deadlift Mistakes you will continue to be injury free and make all kinds of gains!
MISTAKE #1 – The Deadlift Is Not A Back Exercise!
To master the deadlift you first need to be able to properly visualize the movement. Most people see it as only a “PULL” movement which is why they usually end up trying to lift the weight with their back instead of pushing through their legs and hips. In fact, it is a combination of pulling with your upper body and pushing off the floor with your lower body that will not only keep your form in check, but help you lift A LOT more weight.
I bet by now you are wondering why then most people deadlift on back day. Well the answer is really simple, if training legs you would perform heavy squats, on chest day you would work on your max bench and on shoulder day you would train your max push-press which leaves deadlifts for back day. Now you DO activate your back during the movement in order to stabilize your spine, but the majority of the load should be lifted off the ground with your legs and if you are not feeling your glutes, quads, hamstrings and calves activating than you might need to work on your form.
MISTAKE #2 – Using The Wrong Foot Stance When Lifting Conventional Or Sumo
As you get better and better at deadlifts it is true that your foot stance might change, but there are some basic rules to how you stand that you should always follow whether lifting conventional or sumo.
Conventional Deadlift: This form requires a closer stance. Think that you want to be able to put as much energy as possible into performing the lift and you want to also create the shortest distance for the barbell to travel. The only way you can do this is to have your arms directly under your shoulders.
If you stand with your feet too wide this will result in you having to grab the barbell with a much wider grip. Not only will this increase the distance the barbell has to travel, but you are now going to have to activate more muscles in your upper body to stabilize your arms and shoulders.
You should think of your arms as hooks, they don’t do anything besides hold the barbell. So if you are feeling excessive strain when lifting the barbell you are probably grabbing too wide and need to bring your feet a bit closer together.
Sumo Deadlift: This form of the deadlift is the exact opposite and requires a very wide stance and this will allow you to very easily have your arms directly under your shoulders creating the shortest distance possible for the barbell to travel.
However, if you stand too close during this movement you will place EXCESSIVE PRESSURE in your knees.
The purpose of Sumo is to create the shortest barbell path and place less stress on your lower back. However, you will be using much more hamstrings and glutes to perform the movement.
MISTAKE #3 – Taking Too Long To Set-Up Your Lift
This is probably the most unnoticed and least corrected mistake people make when deadlifting. I see it all the time in the gym. People are SO WORRIED about their grip that they will spend way too much time in the bent over position either setting up their wrist straps, or their grip in general, on the barbell. Believe it or not, you’re LOSING EXPLOSIVE POWER in your legs and hips while you’re in the down position trying to set your grip.
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