Why You Might Be Falling Backward During Deadlifts and How to Correct It

Deadlifts are a powerhouse exercise that target multiple muscle groups and provide a total-body workout in one movement. However, feeling like you’re losing your balance and falling backward during deadlifts can be a major turn-off. This common issue can be frustrating and even dangerous if not addressed properly.

Tatiana Lampa, a certified personal trainer and corrective exercise specialist, sheds light on why this toes-off-the-floor habit happens and offers simple strategies to keep your feet firmly planted during deadlifts.

One common reason for feeling like you’re falling backward during deadlifts is the weight shift of your feet. Lampa explains that pressing too much from your heels and not enough from the front of your feet can cause this imbalance. To fix this, she recommends distributing your weight evenly across all three major contact points in your feet – your pinky toe, big toe, and heels. By pushing through these points and spreading your toes, you can create a stable base for more efficient and effective lifting.

Another issue that can lead to feeling off-balance during deadlifts is creating hyperextension with your low back. Many people tend to overarch their backs at the top of the movement, which can throw off their center of gravity and stability. Lampa suggests focusing on stacking your shoulders over your hips and hips over your ankles to maintain a balanced position and prevent hyperextension.

Lastly, lifting too heavy can also contribute to feeling like you’re falling backward during deadlifts. While it’s important to challenge yourself, lifting excessively heavy weights can compromise your form and lead to imbalance. Lampa advises being honest with yourself about the weight you’re lifting and not sacrificing form for the sake of lifting heavier. It’s crucial to find a balance where the weight feels challenging but manageable without compromising your technique.

Overall, Lampa emphasizes the importance of patience, progress, and consistency in improving your deadlift technique. By addressing these common issues and implementing the suggested fixes, you can enhance your deadlift performance and reduce the risk of injury. Remember, it’s better to lift with proper form and technique than to lift excessively heavy weights and risk injury.

So, if you’ve been struggling with feeling like you’re falling backward during deadlifts, try implementing these strategies and see how they can help improve your form and stability. With dedication and focus, you can master the deadlift and reap its full benefits for building strength and stability in your body.