2 Fatal Deadlift Mistakes: 1 Solution (Simple and Fast)
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Let’s briefly cover two mistakes that might just be killing your deadlift, and while we’re at it, we’ll fix them with one simple cue.
A Problem of Balance
Typically, when balance is an issue in the deadlift, the problem is that of your balance and/or the barbell shifting or swinging forward. However, that is not the problem we’re discussing today - we’ve covered that in numerous videos and articles, and you can watch one such video below:
Today’s balance issue is less common but certainly common enough to warrant a quick examination. The problem is twofold and is that of either getting back on your heels during the deadlift or shifting your weight to the outside, “knife-edge,” aspect of your feet.
Mistake #1: Balance Goes Backward
When your balance shifts backward during the deadlift or any standing lift, you’ll feel the weight (i.e., the combined weight of you and the barbell) shift toward your heels, and you may even see (on video) or feel your toes start to lift slightly off the floor as shown in Figure 1.
figure 1: phil (left) demonstrates an exaggerated version of mistake #1 while becky (right) demonstrates slightly more subtle version.
This creates an unstable platform upon which to lift, and as a result, it makes for a weaker, harder, and less efficient pull.
Mistake #2: Balance Goes “Outside”
When your balance shifts to the outside edges of your feet, you’ll typically see the inside edges of your feet start to lift or “flutter” a bit off the floor (Figure 2).
Again, this reduces your ability to effectively transmit force to the floor and makes for a weaker, harder lift.
figure 2: phil and becky demonstrate mistake #2.
One Cue to Rule Them All
Both of these errors are more common when people pull in flat, soft-soled shoes (as Becky demonstrates in the pictures above) as the rigidity of a lifting shoe (which Phil is wearing) helps reduce the likelihood of these errors. That said, it’s possible to make these mistakes in any shoe, so let’s fix these issues quickly.
Simply cue yourself, “Big toe down.” In other words, you are reminding yourself to keep the big toe of each foot firmly attached to the floor.
The big toe is at the front of your foot, so this helps correct the error of your balance shifting backward, and the big toe is also on the inside aspect of your foot, so this helps correct the error of your balance shifting onto the outer edge of your foot as well.
Big toe down.
It’s simple and effective, and as always, we hope these tips help you get stronger and live better.
-Phil
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