Deadlift Form Guide: How to Perfect Your Deadlift Form

A deadlift is a strength training exercise characterized by lifting a barbell with a hip hinge movement pattern. Deadlifting is a type of compound exercise, meaning it engages multiple muscle groups at once. In particular, deadlifts work the posterior chain, a group of muscles that includes the glutes, lower back muscles, trapezius, hamstrings, and the erector spinae muscles.

While the conventional deadlift uses a weighted barbell, variations of the exercise like the hex bar deadlift and the kettlebell deadlift use different equipment. Other variations like the Romanian deadlift, stiff-leg deadlift, and sumo deadlift change the form and posture of the exercise. There are also three grip styles to choose from: mixed grip, double overhand grip, and hook grip.

For the traditional deadlift form, begin by using a barbell with weight that you can control for 2–3 sets of 3–6 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and reps.

1. 1. Stand directly in front of the barbell with your midfoot aligned underneath of the middle of the barbell. Your posture should be tall with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips. Keep your head and neck in a neutral position. Keep your chin tucked throughout the movement as if you were holding an egg under your chin. The weight on your feet should be evenly distributed along the entire foot. Grip the floor with your feet to create a stable foot position. Your arms should remain long by your sides with a slight bend in your elbows.
2. 2. Pre-tension your shoulders, hips, and core with good inhale and exhale before lowering toward the barbell. Hinge from your hips, and begin to bend your hips and knees in order to lower your body toward the barbell. Your shins should be close to the barbell while remaining upright.
3. 3. Grab the barbell with an overhand grip and engage your back muscles by rotating your arms until your inner elbows are facing forward. Your hands should be aligned outside your feet.
4. 4. Lift your hips up and back until you feel a stretch in the back of your legs. Your hips should be higher than your knees, and your shoulders should be higher than your hips. (All repetitions should begin from this starting position.)
5. 5. While maintaining a neutral spine position, keep the bar path close to your body and start your upward movement by pushing your feet through the floor. As you begin to stand, squeeze your glutes and allow your hips to travel forward.
6. 6. As your hips move forward, keep your arms long, and finish the movement by squeezing your glutes and maintaining a neutral spine. Imagine that your pelvis is a bucket filled with water and you’re attempting not to spill any water out of the front, back, or sides of the bucket. At the end of each repetition, your shoulders should finish directly over your hips.
   
7. 7. Begin the downward movement with a neutral spine, and hinge from your hips until the barbell reaches your knees. Allow your hips and knees to bend in order to lower the bar down toward the floor.
8. 8. Once the weight plates reach the floor, you’ve completed the repetition. Pause briefly and reset your position before beginning the next repetition.

The correct deadlift setup and stance are essential for deadlifting without injuring your body.

1. 1. Maintain a neutral spine during all deadlift variations.
2. 2. Initiate each deadlift variation with a proper hip hinge.
3. 3. Create intra-abdominal pressure (core stability) to protect the lumbar spine during all deadlift variations.
4. 4. Push with your legs and avoid pulling with your arms and back.
5. 5. Learn to use full body tension in order to control each repetition throughout the entire movement.
6. 6. Use proper footwear—flat shoes with no lift or extra cushioning.
7. 7. When possible, use your phone to record your technique for feedback.
8. 8. Optimize your technique before adding weight or speed.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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