A few weeks ago a DPT student in central Florida emailed me about a research project on using the deadlift to help patients with low back pain in a therapy setting. He asked if I could share the common cues I use for typical deadlift issues to help correct technique. What follows is a candid, cue-focused list I sent back—designed to help others clean up their form. If it doesn’t help, I tried.
LUMBAR KYPHOSIS
– For those with limited awareness of their body in space, I’ll use a hands-on but non-threatening approach, similar to Play-Doh coaching.
– Often, people misinterpret “arch your back.” A practical fix is to have them do the cat-camel in a quadruped position, rounding the spine as much as possible and then returning to neutral. Repeat a few times to feel the target position.
– A simple visual cue is the tired basketball player: bend over, hands on the knees, and drop into a neutral spine, then keep that position as you grab the bar.
– Consider a deadlift variation that’s easier for the lifter. The trap bar (hex bar) is often more beginner-friendly, especially when ankle, hip, or thoracic mobility is limited. Its elevation and centered gravity make setup more approachable.
ANTERIOR WEIGHT SHIFT
– The main culprit is footwear with a significant heel lift, which shifts weight forward and makes it harder to engage the glutes and hamstrings. If possible, deadlift barefoot; if not, minimalist shoes like Chuck Taylors or New Balance Minimus work well.
– Emphasize a solid hip hinge without losing spinal position.
– Use a dowel rod drill: three points of contact—back of the head, between the shoulder blades, and the sacrum. If the dowel loses contact, adjust your setup.
– Do 8–10 reps with the dowel, then transfer to the bar to reinforce the same movement pattern with weight.
– Another effective drill: imagine a rope tied around your waist and someone behind you pulling your hips back as you descend. It sounds simple, but it can be very effective.
LIMITED DORSIFLEXION
– You need roughly 15–20 degrees of ankle dorsiflexion to squat, lunge, and deadlift without major compensation. Improve ankle mobility with drills like:
– Knee-to-wall ankle mobility
– Wall ankle mobilizations
– Band-hip internal/external rotation with ankle mobility
– Additional points:
– Prolonged plantar flexion from high heels or “cement shoes” can cause compensation patterns; flat or minimalist shoes are preferable for training.
– Regular calf stretches (gastrocnemius and soleus) help.
– Some people benefit from overnight options like a Strassburg sock to improve dorsiflexion.
– If ankle mobility remains limited, trap bar and sumo deadlifts are often easier to set up and stay safer.
LIMITED GLUTE ACTIVATION/WEAKNESS
– Glute activation is key. I often rely on activation work before lifting—bridges, single-leg variations, and similar moves. Do activation regularly, but ensure it’s done with proper form.
– Two common deadlift errors to watch for:
1) Incomplete or no hip extension.
2) Excessive lumbar hyperextension to drive hip extension.
– Cueing:
– For the first error, say “finish with the glutes” or “hump the bar.” Depending on rapport, I’ll place a hand on the pelvis to cue a subtle posterior tilt or gently tap the glutes to wake them up.
– For the second error, cue “finish tall” and use manual cues at the pelvis to keep the spine from flexing too much.
THORACIC KYPHOSIS
– Our goal is to influence lumbosacral movement, not to lift max weight.
– The dowel drill helps here, and cues to keep the chest up at setup encourage a bit more thoracic extension.
– I kept the guidance straightforward, hoping it helps a few people refine their technique.
