3 Deadlift Mistakes That Are Killing Your Pulls (and How to Fix Them)
Share
Whether you're pulling your first 225 or chasing 700+, deadlifts demand precision.
Small mistakes lead to big stalls—and worse, injury. Let’s break down three common mistakes that are sabotaging your pull, and how to fix them today.
Mistake #1: Setting Up Too Far from the Bar
If you’re starting with the bar over your toes, you’re losing leverage before you even pull.
Fix it: Midfoot is king. The bar should be over your midfoot, with your shins about an inch away—though this will vary person to person. Is one inch better than two? You’ll have to find your sweet spot. Start with lighter weight and experiment. Grip the floor with your toes, then drop and grab. Simple. (But not always simple.)
Pro Tip: This is where a little chalk—like our Death Grip Chalk—comes in clutch. Keep your grip locked so you're not fighting to hang on before you fight the bar. Use ours or another brand—just chalk up.
Mistake #2: Not Building Tension Before You Pull
Yanking the bar from a loose position? That’s how you fry your lower back—fast.
Fix it: Make your arms as long as possible. It’s okay to look a little rounded in your upper back as long as your lower back stays tight. Drive your hips in to pull the slack out—then pull.
Pro Tip: You don’t need gear to fix a bad setup. But if you’ve got your technique dialed in, friction-reducing powder (like Deadlift Dust) can help smooth the bar path up your legs. I suggest using it outside, and always ask your gym owner if it’s okay. At a meet, though? This stuff is essential—unless you want to smell like a baby. (Yes, baby powder works too.)
Mistake #3: Getting Loose at the Top
You’re nearly locked out—and suddenly your back looks like a fishing rod. Not a good look.
Fix it: Lock your glutes and stand tall. Think “hips through,” not “lean back.”
Pro Tip: Confidence goes a long way. Don’t second-guess yourself at the top.
Final Word:
Fix these three mistakes and you’re already ahead of 80% of the gym.
Deadlifting’s simple—but it’s not easy. Dial in your setup, build tightness, and lock it out strong. These are just tips to get you back on track. If you’ve got a coach, trust them—they’ll guide you. And if you're feeling stuck, email me: Team@beneaththebar.com. I’ve got your back.
And hey—when it’s time to go heavy?
There’s nothing wrong with a little Thor’s Breath to wake up the warrior. ⚡