Few lifts command the same level of respect as the deadlift. It’s primal, powerful, and simple — just pick up the bar and stand tall. But as every enduraLAB coach will tell you, the beauty of the deadlift lies in its precision. Whether you’re pulling for a personal record or just trying to move better in life, mastering proper deadlift mechanics can make or break your performance.
In our latest coach roundtable, the enduraLAB coaching team shared their biggest deadlift pet peeves and the accessory work they love to program. The result? A crash course in how to build strength, protect your back, and lift like an athlete — not a lifter in a horror film.
Let’s dig in.
The Science Behind a Solid Deadlift
The deadlift is a compound movement that recruits multiple muscle groups — glutes, hamstrings, quads, erectors, traps, and even grip strength. When performed correctly, it improves neuromuscular coordination, force production, and posterior chain development, leading to greater athletic performance and metabolic efficiency.
Research published in the Journal of Strength and Conditioning Research shows that proper deadlift technique leads to improved jump height, sprint speed, and injury resilience — all cornerstones of what we train for at enduraLAB, a strength and endurance gym built to help you move better, perform stronger, and live longer.
But here’s the truth: power means nothing without precision. Poor mechanics not only stall progress, they create energy leaks — and in the gym, those leaks turn into plateaus or pain.
Coach Pet Peeves: What’s Holding You Back
We asked our coaches what drives them crazy when it comes to the deadlift, and they didn’t hold back. These aren’t just annoyances — they’re performance killers.
1. Bouncing the Bar Between Reps
You know the move — slam the bar down, let it ricochet, and use that rebound to pop into the next rep. Sure, it looks and sounds cool, but it robs your muscles of tension and your nervous system of learning how to generate force from the floor.
Why it matters: Every rep should start from a dead stop (hence the name). This builds pure concentric strength and reinforces strong setup mechanics.
Fix it: Control your eccentric, let the plates settle, reset your brace, and pull again. Slow down — strength loves patience.
2. Leaving Weights on the Bar
It’s not just a pet peeve. It’s a reflection of gym culture. At enduraLAB, we preach community and respect — for the space, the equipment, and each other.
Why it matters: Leaving a loaded bar for someone else not only breaks etiquette but increases the risk of injury or equipment damage.
Fix it: Finish your last set like a pro — unload the bar, clean your area, and help the next person thrive in the same space you just conquered.
3. The Hip-First Lift
If your hips shoot up before your shoulders, you’ve turned your deadlift into a stiff-legged good morning. That means you’re not driving with your legs — you’re yanking with your back.
Why it matters: This sequencing error creates dangerous shear forces through the lumbar spine. According to biomechanical research, synchronized hip and shoulder movement reduces spinal stress and increases power output.
Fix it: Think about pushing the floor away instead of pulling the bar up. Keep your chest proud and hips and shoulders rising together.
4. Using Straps or Switch Grip Too Soon
Straps and mixed grips have their place, but relying on them too early can stunt your grip strength development.
Why it matters: Grip strength is highly correlated with overall strength and longevity. Studies have even linked grip strength to reduced all-cause mortality — so yeah, it’s kind of a big deal.
Fix it: Stick with a double overhand grip for as long as possible. Use chalk, train your forearms, and build that vice-like control before reaching for the straps.
5. Ego Lifting
We’ve all seen it — someone loading more weight than they can handle, rounding their back, and muscling it up anyway. Lifting too heavy with poor form is a fast track to burnout or injury.
Why it matters: Muscles adapt faster than tendons and ligaments. If your connective tissue isn’t ready for that load, something’s going to give.
Fix it: Earn your weight. Master positions, then progress. At enduraLAB, we focus on building technical strength before absolute strength — because quality reps lead to long-term gains.
6. The Hook Grip Debate
Some people shy away from the hook grip because it’s uncomfortable. Others wonder if it “counts” as RX. The truth? Hook grip is one of the most effective and efficient ways to hold heavy weight safely.
Why it matters: Hook grip reduces the load on the biceps tendon and improves bar security. It’s not about toughness — it’s about efficiency.
Fix it: Practice during warm-ups or lighter sets. Your thumbs will adapt, and your lifts will thank you.
Favorite Accessory Work: Building a Better Deadlift
Accessory work is where the magic happens. These movements strengthen weak links, balance the kinetic chain, and enhance your pulling power.
Here are the enduraLAB coach favorites — and why they work.
1. Romanian Deadlifts (RDLs)
Why we love them: RDLs strengthen the hamstrings and glutes through an extended eccentric phase, teaching you to maintain tension and control.
Science says: Eccentric loading builds more muscle and connective tissue integrity than concentric training alone.
How to use them: Perform 3–4 sets of 6–10 reps, focusing on tempo. Keep a slight bend in the knees and drive the hips back with control.
2. Heavy Farmer Carries
Why we love them: Farmer carries build grip, core stability, and total-body tension — all essentials for a strong pull.
Science says: Loaded carries improve intra-abdominal pressure and enhance spinal stiffness, both critical for deadlift efficiency.
How to use them: Grab heavy dumbbells or kettlebells, brace your core, and walk tall for 30–60 seconds. Repeat for 3–5 rounds.
3. Barbell Hip Thrusts
Why we love them: They isolate and overload the glutes — the engine of your deadlift.
Science says: EMG studies show hip thrusts produce the highest glute activation of any lower-body exercise.
How to use them: 3–4 sets of 8–12 reps, driving through your heels and squeezing at the top.
4. Lat Pull-Downs
Why we love them: A strong back keeps the bar close and maintains tension throughout the lift.
Science says: Strengthening the lats improves bar path control and spinal alignment during heavy pulls.
How to use them: Mix vertical and horizontal pulling variations for balanced development.
5. Single-Leg RDLs
Why we love them: They expose asymmetries, challenge balance, and train hip stability.
Science says: Unilateral loading enhances proprioception and reduces injury risk by improving hip control.
How to use them: 2–3 sets of 8–10 reps per side, keeping the hips square and spine neutral.
6. Shoulders-Elevated Hip Thrusts
Why we love them: A variation that increases range of motion and deep glute engagement.
How to use them: Perform with bodyweight or load, pausing at the top for 2 seconds to maximize tension.
The Psychology of Perfecting Your Pull
Deadlifting isn’t just physical — it’s deeply psychological. Pulling a heavy bar off the ground requires confidence, patience, and discipline. Every rep tests your relationship with discomfort.
At enduraLAB, we see the deadlift as a mirror. It shows you where you give up, where you push through, and how you grow. Focusing on form, intent, and accessory work trains not just your body, but your mindset.
When you’re part of a community that values progress over perfection, you start to lift differently. You start to lift with purpose.
How enduraLAB Takes Your Deadlift (and Health) Further
Improving your deadlift is just one piece of the bigger performance puzzle. At enduraLAB, we integrate:
- Strength and Endurance Training – Build power and stamina in one cohesive program.
- Personal Training in Fort Worth – Get custom coaching that meets you where you are and takes you where you want to go.
- Nutrition Coaching – Fuel your lifts and recovery with personalized macros and habit-based guidance.
- VO2 Max and RMR Testing – Discover your unique metabolic profile and optimize every training session.
Whether you want to pull your bodyweight, break through a plateau, or build resilience for life, we’re here to guide you every step of the way.
The Bottom Line
The deadlift is more than just a lift — it’s a language of strength, discipline, and self-mastery. Respect it, refine it, and surround yourself with a community that celebrates every ounce of progress.
So, next time you load the bar, remember:
- Don’t bounce it.
- Don’t rush it.
- Don’t ego lift it.
- And definitely, don’t forget to rack your weights.
Pull with purpose. Train with intention. Join the LAB.
