Common Deadlift Errors ft. Austin Baraki

Summary by Krater

Coach Austin Baraki reviews five common setup and technique errors in the deadlift, explaining how each step affects barbell path and offering corrections for a safe, flat-backed lift.

From the video

Answers: What are the most common deadlift setup and technique errors?

• deadlift setup mistakes
• barbell path over mid-foot
• deadlift stance and grip
• hip position in deadlift
• spinal extension and lockout

Exercises

• deadlift · barbell · 550x1
• deadlift · barbell · 600x1
• deadlift · barbell · 505x5
• deadlift · barbell · 585x1
• deadlift · barbell · 650x1
• deadlift · barbell · 500x3
• clean · barbell
• snatch · barbell
• leg press · machine
• glute bridge · barbell

What it concludes

• A sufficiently heavy barbell will only leave the floor when balanced directly over the mid-foot with the shoulders slightly in front of the bar.
• Setting up too close to the bar pushes shins forward and results in a stiff-leg deadlift position with the hips too high.
• Setting up too far away from the bar causes the bar to roll backward before leaving the floor, wasting energy.
• Moving the barbell when taking your grip or bringing your shins to the bar moves it away from the mid-foot balance point.
• Lowering the hips too low in step 3 forces the barbell to travel in a looping path around the knees and causes the back to round.
• Failing to achieve a flat-backed position is often caused by trying to make a tight setup feel comfortable by dropping the hips.