Deadlift Guide: How to Deadlift Properly in 8 Steps

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.

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 repetitions.

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 position.)
5. 5. While maintaining a neutral spine position, keep the barbell 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.

There are multiple types of deadlifts, each of which has a slightly different purpose.

1. 1. Romanian deadlift: The Romanian deadlift (RDL) is a weightlifting exercise that targets your posterior chain, including your glutes and hamstrings. The Romanian deadlift activates these lower body muscle groups by incorporating extra hip hinging and by emphasizing the careful lowering of a weighted barbell. While a traditional deadlift begins by lifting the barbell from the floor, the RDL begins from a standing starting position.
   
2. 2. Sumo deadlift: The main difference between the sumo deadlift and the conventional deadlift is the stance. When performing the sumo deadlift, you place your feet wider than shoulder-width apart. With this wider stance, the sumo deadlift variation has a shorter range of motion compared to the conventional deadlift, although it may make it easier to lift a heavy weight.
3. 3. Dumbbell deadlift: The dumbbell deadlift is a strength training exercise that incorporates two dumbbell weights rather than the single barbell that is traditionally used in deadlifting. While barbells are long bars with weights attached to either end, dumbbells are free weights. The dumbbell deadlift allows for an extended range of motion compared to the conventional barbell deadlift.
4. 4. Single-leg deadlift: The single-leg deadlift (SLDL) is an exercise characterized by a hip-hinge movement forward while lifting one leg off the ground and extending it backwards. Single-leg deadlifts work muscle groups in your posterior chain, including your calf muscles, lower back muscles, hamstrings, and glutes. Single-leg exercises improve core strength and coordination.
5. 5. Stiff-leg deadlift: The stiff-leg deadlift variation, also known as the straight-leg deadlift, changes the form of the conventional deadlift by requiring straighter legs during the exercise. Similar to the Romanian deadlift variation, the stiff leg deadlift begins in a standing position. This posture puts even more emphasis on the muscles in the lower back and legs.
6. 6. Hex bar deadlift: The hex bar deadlift, also known as the trap bar deadlift, is a deadlift variation that uses a hex bar instead of a standard barbell. A hex bar is a type of barbell shaped like a hexagon, allowing the lifter to step inside and lift the weight around them. While conventional barbell deadlifts put more emphasis on muscle groups in the lower back like the hamstrings and erector spinae muscles, hex bar deadlifts activate the quadriceps.
7. 7. Kettlebell deadlift: The kettlebell deadlift variation is characterized by the use of a free weight called a kettlebell, which is a cast iron or cast steel ball with a handle on the top. This deadlifting variation works muscles in your upper body and lower body. While the conventional deadlift can accommodate different grip techniques (including the underhand grip and mixed grip), the kettlebell deadlift requires an overhand grip with your palms facing towards your body. With proper form, the kettlebell deadlift is a great way for beginners to work their way up from lighter weights to heavier weights.

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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