Using only the arms to lift — no hip drive
The initial deadlift phase must use the full posterior chain; arm-only is injury risk.
Overactive muscles
Biceps brachiiUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Carry · Full Body
Sandbag Shouldering
Coaching cues
- Sandbag on the floor beside the body; deadlift it up to chest height
- Rotate and load the bag onto one shoulder in one dynamic movement
- Stand fully upright with the bag on the shoulder; step away
- Alternates shoulders each rep; develops explosive odd-object strength
Common faults 2
Not standing fully upright after shouldering
The rep is not complete until the body is fully extended with the bag stable on the shoulder.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗