Deadlift

How to Perform the Deadlift

1. Stand with feet hip-width apart with the barbell over your midfoot. Your shins should be about an inch from the bar.
2. Hinge at the hips and grip the bar just outside your knees with either a double overhand or mixed grip.
3. Drop your hips until your shins touch the bar. Straighten your arms — do not bend them.
4. Lift your chest and flatten your back by pulling your shoulder blades down and back. Look slightly ahead.
5. Take a deep breath, brace your core, and push the floor away with your legs to initiate the lift.
6. Keep the bar in contact with your body as you pull — it should travel up your shins and thighs.
7. Once the bar passes your knees, drive your hips forward to lock out. Stand tall with shoulders back.
8. Lower the bar by reversing the movement — hips back first, then bend knees once the bar passes them.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Builds total body strength like no other exercise
• ✓Develops a strong, resilient posterior chain for injury prevention
• ✓Improves grip strength and core stability
• ✓High hormonal response promotes muscle growth throughout the body

Pro Tips

• ●Use chalk or lifting straps when grip becomes the limiting factor.
• ●Reset your position between each rep rather than doing touch-and-go reps when learning.
• ●Warm up thoroughly — start with lighter weights and increase gradually.

Variations

Recommended Sets & Reps

Training Guides

Articles featuring the deadlift in workout programs and training advice.