Deadlifting is one of the most powerful and effective exercises you can do. It works nearly every muscle in your body—your glutes, hamstrings, quads, back, core, and even grip. It’s the king of compound movements. But because of that complexity, it’s also one of the most commonly butchered lifts in the gym.
Whether you’re new to deadlifting or you’ve been lifting for years, cleaning up a few key areas of your form can help you lift more safely, more effectively, and for many more years to come.
Here are the most common deadlifting mistakes I see—and more importantly, how to fix them.
1. Mixed Grip: A Shortcut That Can Backfire
Let’s start with the grip.
One of the most common mistakes lifters make is relying too heavily on the mixed grip—where one hand is pronated (overhand) and the other is supinated (underhand). This grip is often used to help hold onto heavier weights, especially when grip strength becomes the limiting factor.
And while it might allow you to lift more weight in the short term, it introduces an asymmetry at the shoulder that can be problematic over time. That supinated arm—palm facing forward—pulls the shoulder into external rotation while the other arm remains neutral. Over months or years, that can cause muscle imbalances, uneven loading of the spine, or even bicep tears on the supinated side.
Fix: Prioritize Symmetry and Grip Strength
Instead of defaulting to the mixed grip, start with a double overhand grip. Use straps or a hook grip if necessary, especially for your heavy working sets. Save the mixed grip for max-effort lifts if you must—but know that improving grip strength will pay dividends far beyond just deadlifts.
2. Letting the Bar Drift Around the Knees on the Way Down
Another common error happens during the descent of the deadlift: the bar path begins to drift forward, looping out and around the knees.
Why is that a problem?
Simple physics.
If your goal is to lift the most weight possible, you want the barbell to travel the shortest distance. And the shortest distance between two points is a straight line. Any deviation from that path is wasted energy, increases mechanical inefficiency, and puts unnecessary strain on the lower back.
You wouldn’t curl a dumbbell in an arc above your head to get it to your shoulder—you’d take the most efficient route possible. The same logic applies to deadlifting.
Fix: Push the Knees Back, Keep the Bar Close
On the way down, don’t just collapse into the bottom position. Actively push your knees back as you descend. This keeps your shins out of the bar’s path and allows the bar to travel in a straight line down.
Think of it as “reversing the lift” rather than “lowering the weight.” Hinge at the hips, slide the bar down the thighs, and make sure it passes your knees without needing to go around them.
3. Shoulders Too Far Behind the Bar at Setup
Deadlifts are all about leverage—and your starting position determines everything. One critical setup mistake is placing your shoulders too far behind the bar.
If your shoulders are behind the bar when you initiate the lift, your center of gravity is off. You’ll have to fight to pull yourself forward as you lift, which makes the movement harder and increases the risk of injury.
Fix: Line Up Your Center of Gravity
Your center of gravity is roughly mid-foot. That’s where the bar should be. When you set up, your shins should be touching the bar, and your shoulders should actually be slightly in front of the barbell.
This positioning allows your hips and legs to do their job while keeping the spine neutral. You’ll feel tighter, more balanced, and more connected to the floor.
Try this quick setup cue:
- Feet hip-width apart, bar over mid-foot.
- Bend at the hips and grab the bar.
- Bring your shins to the bar (don’t roll the bar to your shins).
- Pull your chest up and engage your lats.
- Your shoulders should now be slightly in front of the bar. Now you’re ready to pull.
4. Picking It Up Strong—But Setting It Down Weak
Here’s a subtle but vital mistake that many lifters make—even experienced ones: they pick up the bar with good form but set it down with terrible form.
What happens is this: the lifter locks out the top, then simply collapses forward or bends over to drop the weight. In doing so, they completely disengage their core, let the spine round, and essentially “dump” the weight down.
That’s a recipe for disaster.
Fix: Set the Bar Down Like You’re Going to Pick It Up Again
The solution is simple, but not easy: lower the bar with the same intention and tightness you had when lifting it.
Stand tall, brace your core, unlock your hips, and hinge back with control. Maintain a flat back all the way to the floor.
One of my favorite cues (borrowed from mobility expert Kelly Starrett) is this: “Pick it up strong. Set it down just as strong.”
5. Not Driving Through the Floor
Here’s a performance tip that can also keep your form dialed in.
When most people deadlift, they think about pulling the bar up off the ground. But pulling too hard with the back can cause the hips to shoot up first or the spine to round.
A better cue? “Push the floor away.”
This changes your mental model from pulling to driving—which engages the quads more and keeps the lift more balanced between the hips and knees.
Fix: Push With Your Feet
When you think about pushing the ground away with your feet—as if you’re trying to leg press the floor—you activate the quads earlier in the lift. This keeps the bar path tight, the hips from rising too early, and makes the lockout smoother.
And when your quads are working together with your glutes and hamstrings, the whole movement becomes stronger and more stable.
Final Thoughts: Form Before Force
The deadlift is a powerful tool. Done correctly, it builds strength, confidence, and resilience. Done carelessly, it can become a fast track to injury.
If you’re serious about lifting for a long time—and getting the most out of your efforts—master the basics of bar path, body position, and bracing. Focus on clean, controlled reps before chasing personal records.
Remember:
- Ditch the mixed grip unless necessary.
- Keep the bar close and the path straight.
- Start with your shoulders over (not behind) the bar.
- Set the bar down just as carefully as you pick it up.
- Push through the floor with your feet.
Deadlifting isn’t just about brute strength—it’s about smart strength. And when you train with intention, you don’t just lift more. You lift better.