A few months ago, I met with a new client who told me she wanted to build more core strength.

This is a common goal I hear from clients of all different ability levels.

My new client mentioned she experienced regular lower back pain after workouts. After a bit of digging, I found out she was regularly performing up 100 crunches at the end of every workout.

Yet when I took her out on the gym floor for an assessment, she could not complete a 20 second plank without arching her back.

Clearly, her current workout was not achieving the desired effect.

Instead of throwing more crunches and planks at this client, I removed these exercises and taught her how to use her core in a different way.

Slowly but surely, her posture improved. She felt much stronger on squats and pushups and no longer experienced back pain after workouts.

How was she able to achieve these results?

Your core is designed to stabilize your torso and transfer force between different parts of your body during activity.

Many popular core exercises can cause discomfort without building a better looking or stronger midsection.

To effectively train your core, your training needs to include more than just crunches and Russian twists; you must prioritize core exercises that force you to resist movement in multiple planes.

These include anti-extension, anti-rotation, and anti-lateral flexion movements.

Rather than jacking up your back and neck with hundreds of crunches, the exercises described below will give you better results with less risk.

Anti-extension

Anti-extension movements challenge your body to resist lumbar extension, or the arching of the lower back.

These movements should form the cornerstone of your core training.

Without anti-extension strength, you will be unable to properly perform many basic exercises like squats, push ups, and deadlifts with proper form.

The most basic anti-extension exercise and the first core exercise I teach to new clients is the dead bug.

To complete a dead bug, lie on your back with your legs rolled off the ground in a 90 degree angle and your arms extended above your chest. Your spine should be completely flat in this position; there should be no gap where air can pass under an arch in your lower back. Take a big breath into your belly and then slowly initiate the exercise by extending the opposite arm and leg toward the ground. Exhale as you reach, then inhale as you return to the starting position.

The goal is to complete the entire set slowly without arching your lower back. When basic dead bugs are no longer challenging, you can progress them by adding resistance via an exercise band, kettlebell, or swiss ball.

Front planks are another great exercise you can use to build anti-extension strength. However, this is not my first choice because if your core is really weak you likely won’t be able to get into a good plank position.

Watch the video for a few tips on how to properly set up for a front plank. If you can’t quite execute this yet, stick with dead bugs for now.

Advanced trainees can test their anti-extension strength with fallout variations. You can perform fallouts using a TRX or other ring system. More commonly, many gyms have a small ab wheel you can use for rollouts. The goal is to maintain a flat back as your arms move up over your head.

A final anti-extension exercise I like is the front-rack carry. Hold two kettlebells in front of your chest in the front rack position (see video) and walk with them. As you walk, keep your rib cage directly on top of your pelvis. Do not lean backwards, arch your back, flare your ribs, or rest the weights on your chest.

Anti-rotation

Anti-rotation exercises test your ability to resist rotation. This is an important skill as many lower back injuries occur during uncontrolled or unintended torso rotation.

Strong anti-rotation strength is also crucial for runners. Good form and endurance require you to run without rotating with every stride.

Read more: What Runners Must Know About Strength Training

I use one primary exercise, the Pallof press, to train anti-rotation strength.

To complete this exercise, stand to the side of a cable stack with a single handle set up at chest height. Your feet should be a bit wider than shoulder width and directly in line with each other. Pull the handle in front of your chest, take a big belly breath, and then exhale as you push your arms out in front of your chest. You will find the weight of the cable stack wants to pull your body around toward it; resist this force and keep your posture squared and straight. Finish the rep by returning your hands to your chest.

There are few ways to progress this exercise if it becomes easy.

First, change your stance. Half-kneeling and tall-kneeling Pallof presses decrease your base of support and force you to truly engage your core to stay square.

You can also add pauses with your arms in the extended position rather than simply returning to your chest immediately after each rep.

Anti-lateral flexion

The final category of anti-movement teaches you to resist bending side to side. The basic side plank is a great example.

Set up on your side with your forearm on the ground and your elbow directly beneath your shoulder. Stack your legs on top of eachother, then use your hips and obliques to push yourself off the floor into a straight line.

Side planks can be quite challenging if you have never tried them before, so start with just 5-10 seconds and build from there.

Another exercise I use to train anti-lateral flexion is the 1-arm farmer carry. Grab a heavy weight in one hand and walk around with it. The goal here is to maintain a tall, balanced posture. Do not lean too far to the opposite side or rest the weight against your leg.

Putting it all together.

If you want to challenge your core strength, try a few of these movements which force you to resist movement in multiple planes at once.

Advanced plank variations

Cross-body carry (combines 1-arm farmer carry and front rack carry)

Proper core training requires you to train your core as a part of your whole body. The muscles of the core must be able to stabilize your position as you move around. Make sure to include some anti-movements in your normal workouts to build a stronger core, reduce back pain, improve form on other exercises, and truly test your body.

If you want a workout program that makes you feel better instead of leaving you feeling beat up, please fill out an application for my online training program here.

The deadlift is probably my favorite exercise. There is something incredibly badass about walking up to a heavy bar and picking it up. You are totally on your own – no spotter, no power rack or bench, no fancy equipment – just you and the weight. I’ve been known to grind out a challenging deadlift for up to 10 seconds. Heavy deadlifts are a true testament to your grit, mental toughness, and all-around physical strength. I love coaching others up to their first big deadlifts because it’s one of the most empowering things you can do in the gym.

My personal best deadlift, 150 kg in April 2014

These days more and more people are catching on to the fact that deadlifts are awesome. Unfortunately, as deadlifts become more popular, the prevalence of bad technique has increased. Deadlifts are one of the most commonly butchered exercises I see at the gym. Because of the nature of the movement, poorly executed deadlifts repeated over and over at heavy loads set you up for acute injuries or chronic pain down the road. It’s important to understand proper form and fix any bad habits before they cause damage.

In this article, I share some of the most common deadlift mistakes I see with new clients and people around the gym. I’ve included plenty of videos and photos to show you what what a proper deadlift looks like and help you spot form errors.

If you are a new lifter, I always recommend spending some time working in-person with a qualified coach to help ensure you are moving properly. Be smart and never train through pain. See a physician if you have any medical concerns.

Mistake #1: Choosing the wrong deadlift type for your body

Sometimes bad deadlift form results from choosing a setup that doesn’t work for your body or skill level. The conventional deadlift is not the best choice for the average gym goer. In order to safely get into a conventional stance you need a great degree of hip mobility. If you sit at a desk all day, there’s a good chance your mobility is lacking. Additionally, some body types are simply not well-built for this position.

If conventional pulling feels all wrong, there are two alternatives I recommend. If your gym has a trap bar (also known as a hex bar), try that first. The higher handles positioned outside the body make the trap bar a very user-friendly implement. You can also try switching to a sumo stance with a regular barbell. A sumo stance is more upright and therefore requires less hip mobility.

Finally, some people simply shouldn’t be deadlifting from the floor at all. If you are very tall, have very poor mobility, or are dealing with lower back issues, you should choose a top-down or elevated deadlift version. Options include Romanian deadlifts, rack pulls, or block pulls.

I wrote a whole post on choosing the right deadlift for your body type if you want more options and information.

Mistake #2: Not setting the upper body correctly

I can predict if someone is going to round their lower back during the deadlift by how they position their upper back, shoulders, and arms during their setup. If you can get your upper body locked in, you greatly reduce the chance of your form breaking down as you start to pick up the bar.

First, you want to pull your shoulders back and down. Do not allow the shoulders to be rotated in toward your chest or elevated toward your ears. Think about keeping the chest tall and pulling your shoulder blades into your back pockets. If you had writing on your shirt, someone standing across the room should be able to read it throughout the entire lift.

Incorrect: rounded upper back and internally rotated shoulders

Next, you want to get the muscles of your middle back firing. Think about squeezing an orange in your armpits. You should feel some activation running from you armpits down to the bottom of your rib cage. Keep the bar pulled close to your body (more on this below).

Finally, your arms should be completely locked out throughout the lift. Yanking the bar up with bent arms is a great way to aggravate the tendons of the shoulders and biceps. Instead, think about engaging the triceps as you would in the bottom of a tricep pressdown. This ensures your elbows are completely extended.

Incorrect: unlocked arms

During the deadlift, the muscles of your upper body help by firing in this tight, immovable position. They should not be actively flexing or changing position. Once you have successfully followed these steps, your upper body should remain locked in this position throughout the lift.

Mistake #3: Letting the bar get away from you

The bar should should be held tight against your body throughout the entire deadlift. Keeping the bar close allows you to properly tap into the power of your legs and ensures that your spine doesn’t handle too much of the load. If you let the bar drift out in front of you, you greatly reduce your chances of completing the lift and increase the risk of injury.

Incorrect: bar too far away from the body

When you set up, pull the bar in tight against your legs. This should happen somewhat automatically when you establish upper back tightness and proper shoulder position in your setup. Think of your body as a tight wedge and focus on squeezing your armpits against your sides. Maintain contact with your legs as you complete the lift and don’t allow the bar to drift out in front of you.

If you are someone whose hips shoot up at the top of your deadlift, bar position and upper back tightness are likely the culprits. If you can keep the bar pulled tight against your body as you initiate the lift, you will have more success moving your body as one unit. This was a huge game changer for my own deadlift.

If you are struggling to keep the bar close, try using the following drill. Attach one end of a band to the barbell and the other end to a power rack or some other immovable object in from of you. A strong partner can also assist you by holding the other end of the band. Now, try to complete the lift without letting the band pull the bar away from you. This teaches you to actively pull the bar into your body.

I’ve also found supersetting light sets of straight arms pulldowns in between sets of deadlifts helps clients activate the lats and learn what a tight position feels like. Focus on squeezing the armpits and holding the flexed position for one second.

I recommend wearing long socks, leggings, or pants on deadlift day. Dragging the bar up unprotected legs can lead to bruising or cuts on your shins. You never want to compromise form because you are worried about something cosmetic.

Mistake #4: Turning the deadlift into a squat

This tip is especially relevant for conventional and trap deadlifting since sumo deadlifts are inherently a bit more squat-like. When you set up for a conventional or trap bar deadlift, be careful not to dip your hips too low. Your deadlift should not look like a squat. In a squat, the torso is more vertical and the knees are out over the toes. In a hip hinge (deadlift), the torso should be more bent and the shins should be mostly vertical. This position is more advantageous for picking up a object from the floor as it allows you to properly tap into your posterior chain (back, hamstrings, and glutes). You will never be able to deadlift much weight if your deadlift is closer to a squat than a hinge.

Incorrect: deadlift looks like a squat. Notice the very low hip position and more vertical torso angle

You may be making this mistake if you are constantly banging the bar into your knees. Spend some time drilling your hip hinge mechanics to learn how to properly reach back and load your posterior chain. If you can’t get into a good hinge with a conventional stance, switch to a sumo stance.

This video shows another drill you can use to improve the bar path during your deadlift by pushing back more from the hips.

Mistake #5: Hips too high at the start of the pull

Think of this mistake as the inverse of the previous tip. Some conventional and trap bar pullers set up with their hips so high that their torsos are parallel to the ground. This position reduces the power of the legs and places excess demand on the spine to complete the lift.

To fix this, set tension in the upper body and then sit the hips back slightly until you feel the point of peak tension in the hips and hamstrings. The strongest hip position is generally somewhere between this torso-parallel setup and the squat setup addressed in the previous tip.

Incorrect: hips too high. You need to sit back slightly from this position to maximize recruitment of the legs. 

This mistake can also occur with sumo deadlifting. In the sumo position, always try to stay as vertical as possible. Think about dropping your hips directly over the bar rather than hinging them back behind you.

Mistake #6: Not using the glutes at lockout

The lockout, or finishing position of the deadlift, is crucially important for maximizing the effectiveness of the lift. The main force driving you into lockout at the top of the deadlift should be your glutes. I frequently see people leaning into the top of the deadlift, over exaggerating the lockout by pushing the hips forward and hyperextending their lower back. This is a dangerous position for the spine when under heavy loads.

Watch this video for a visual representation of what improper and proper lockouts look like:

I always recommend doing a warmup with a few glute activation drills before you deadlift. Sometimes I have clients perform additional sets of bodyweight or band glute bridges in between sets of deadlifts. If you want a big deadlift (or just a nice butt), it’s also a good idea to spend some time specifically building strength in the glutes. My favorite exercises for this are barbell hip thrusts, barbell glute bridges, 1-leg hip thrusts, Romanian deadlifts, 1-leg deadlifts, kettlebell swings, and back extensions.

Another lockout mistake is shrugging your shoulders and using your upper body to help you pull the bar up at the top. Earlier I discussed the importance of setting tension in the upper body and not allowing it to move at all throughout the lift. If you are a shrugger, record your lifts or have a partner watch you to keep you honest. Think about keeping the shoulders pulled into your back pockets and not allowing them to drift up toward your ears.

Incorrect: shrugging at lockout

Smarter, Safer, Stronger

Deadlifts are a fantastic exercise that almost everyone should perform. However, it’s crucial to use good form in order to stay safe and make better gains.

The six most common deadlift mistakes are:

1. Choosing the wrong deadlift variation for your body type. Sumo deadlifts, trap bar deadlifts, or elevated deadlifts may be a better choice than conventional deadlifts for many people.
2. Not setting the upper body correctly. Prevent rounding of the lower back by starting with proper position of and tension in the upper back.
3. Letting the bar get away from you. Keep the bar right against your legs throughout the entire lift.
4. Turning the deadlift into a squat. Make sure you can hip hinge properly before attempting conventional deadlifts.
5. Positioning the hips too high. Always sit back slightly to maximize recruitment of the legs.
6. Not using the glutes at lockout. Squeeze your butt hard as you stand up but don’t push the hips so far forward that you arch your lower back. Never shrug at the top of the deadlift.

Want to get better at squatting and deadlifting? Download your free copy of my mini ebook, Squat and Deadlift School below.

I share my favorite form tips, troubleshoot common problems like the ones above, and provide progressions to help you work toward (or supplement) barbell training.

I’m confident both novice and experienced lifters can use the book and accompanying videos to take their training to the next level.

I first started seriously lifting weights a few months before my 20th birthday. Although I had previously dabbled in the weight room, I mostly just wandered from machine to machine. My primary motivation for lifting was to lose fat. I had just started the initial phase of my fat loss journey and I had a vague idea that strength training should be part of a well-rounded exercise program. But I never really felt like I knew what I was doing and I certainly didn’t push myself very hard.

In December 2011, I read an article from Nia Shanks about the benefits of heavy lifting for women that truly sparked my curiosity. I began spending much of my free time researching the basics of strength training. I started spending more time in the gym and put in much more focus and hard work. Over the course of several months, my strength increased dramatically. Suddenly, a formerly overweight young woman who had always hated fitness testing in PE class was deadlifting 300lbs and completing unassisted chin-ups for the first time. This experience was one of the most important things to ever happen to me. Not only did it eventually lead to a rewarding career, it changed who I was and how I viewed myself in fundamental ways.

In honor of National Women’s Health and Fitness Day, I want to share three of the most powerful but often overlooked benefits of strength training for women. These benefits can certainly apply to men as well. However, I’ve found that regular strength training helps women in particular rise above a world that teaches them that small is best and that they need others to help them make decisions or care for themselves.

Being strong makes everything else easier.

Physical strength is the most basic athletic adaptation. Just by getting stronger, you can jump higher, throw farther, run faster, and improve your endurance (note – this becomes less true as you become an advanced lifter or athlete, but most recreational lifters never reach this level). A strong woman will have a much easier time getting through life than a woman who has never done any kind of resistance training.

Many women are engaged in a variety of physical tasks, activities, and hobbies on a daily basis. Some of us practice yoga, others are runners or cyclists, and still others participate in recreational sports such as basketball, ultimate frisbee, softball, or volleyball. If you get stronger, you will perform better and likely get more enjoyment out of all of these activities. A smart strength training routine can also help prevent injuries in these other pursuits.

If you are a mom or plan to be one someday, getting strong is one of the best things you can do for yourself and your children. Any new mom will tell you they spend many hours of the day lifting, carrying, and holding their kids. They have to lug around diaper bags, toys, and other necessities. Building a base of strength will make all of these tasks much less taxing on your already stressed body.

Finally, having a foundation of strength makes it much easier to try new activities without fear. I recently went to a beginner class in circus acrobatics that had me hanging from a trapeze and the huge suspended ring known as the lyra. Although I had no prior experience, I was able to jump into beginner poses and flows with relative ease because I have spent many years building a strong back, grip, and hips. In the past, my weight lifting also helped me thrive on a strenuous backpacking trip without any prior experience. You never know what doors may be unlocked for you because your body was ready to take on a new challenge.

Strength creates independence.

Most of us are familiar with financial independence (aka moving out of Mom and Dad’s house), but I would guess fewer people consider the value of physical independence. Physical independence means being able to handle all of your regular physical tasks without relying on another person. These tasks could include carrying groceries, walking a bigger dog (or carrying a little dog), carrying a suitcase and placing it into an overhead compartment, and getting yourself to and from work.

Our society teaches women that we are naturally weaker than men and need men to help with certain physical tasks. As a college music student, I remember professors always specified that they needed “strong guys” to help them roll pianos across the floor or move percussion equipment. This idea is pervasive throughout our culture. The reality is that women can build an impressive amount of relative strength at any size. You can certainly build enough strength to handle all of your daily tasks on your own. Getting in the weight room and regularly picking up heavy things helps provide you with the independence to travel, work, and live without regularly requiring physical assistance from others.

Physical independence declines as you age. Lifting weights can help slow or reverse this process. One of the biggest physiological benefits of strength training is improved bone density, which can directly combat osteoporosis. Strength training when you are younger helps ensure that you can live a full and active life without physical assistance as you age.

Another way that strength training builds independence is by teaching you to listen to your own body and make decisions that are best for you. As you become a more experienced lifter, you become more in touch with your your body’s needs and ability to adapt to stress. Although I always recommend working with a qualified coach, especially if you are new to lifting, in time you should seek to develop some level of autonomy with your training. You no longer need someone to tell you what to do all the time because you have built a foundation of knowledge and experience unique to your situation. This translates to many other areas of your life.

Building strength helps you feel confident and empowered.

The most powerful benefit I experienced after I made strength training a regular part of my life was a profound feeling of empowerment. As an overweight, extremely self-conscious teengager, I was always apologizing for the way I looked and trying to take up less space. Seeing the incredible things I was now able to do changed all of this. After many years of feeling awful about the way I looked, I suddenly had a new lens through which to view my body. I stopped caring solely about the way I looked and started paying more attention to what I could do. My body was no longer the enemy; it was now the vehicle for which I could challenge myself, have fun, and move powerfully through the world. I felt like a badass in the gym and this newfound feeling of confidence spread throughout my life.

Physical strength also helps you develop mental and emotional strength. Because I have pushed through challenges in the gym, I know I can endure trials in my personal and professional life. Strength training tests your limits and lets you see what you are truly capable of in a way that is healthy and enjoyable. Setting, pursuing, and achieving goals in the gym grows your self-confidence. In short, your growth in the weight room serves as a vehicle for personal and professional growth outside of the gym.

Train to be more, not less.

These days, most people know that strength training can transform your body in impressive ways. For me, however, the most important and enduring benefit is the confidence that I can handle anything life throws at me.

Looking for a strength training program geared toward beginner and intermediate lifters? Check out Full45. I created this program to help you build strength and confidence in the weight room without fancy equipment or long workouts.