If you’ve ever stepped inside a gym, you’ve probably seen someone doing deadlifts. It’s one of those classic moves that looks simple but has the power to build raw strength like no other. Trouble is, deadlifts can also be unforgiving if your form’s not on point. One wrong pull and your back’s out for weeks. So let’s break it down the right way. I’ll walk you through how to deadlift properly, common mistakes to dodge, and a few tips to help you lift heavier without turning your spine into a science project.
Why Deadlifts Deserve Your Respect
Before we jump into how-to, it’s good to know why deadlifts are worth doing in the first place. This lift targets your entire posterior chain. That’s a fancy term for all the muscles running down the back of your body — glutes, hamstrings, lower back, traps, and even your grip. When done right, deadlifts build brute strength, help with posture, improve your core, and carry over to pretty much every other exercise.
But with big rewards comes big risk if you get sloppy. Most back injuries from lifting come from poor deadlift form and trying to yank too much weight off the ground without proper technique.
Setting Up For Success
Alright, so how do you get your deadlift right? Let’s start with setup.
1. Pick the Right Bar and Weight
If you’re new, forget about ego-lifting. Start light. Use bumper plates if possible so the bar sits at the right height. Most standard bars weigh 20 kilos (44 pounds). Add small plates if you must, but don’t go heavy until your form is rock solid.
2. Foot Position
Stand with your feet about hip-width apart. Toes can point slightly out. The bar should be over the middle of your feet — roughly where your laces tie. If you look down, you should see your toes sticking out beyond the bar.
3. Grip
Bend at the hips and knees and grab the bar just outside your knees. You can use a double overhand grip (both palms facing you) or a mixed grip (one palm facing you, one facing away) if you’re lifting heavy and want extra grip security. Beginners should stick with double overhand to build grip strength evenly.
4. Set Your Back
This is where most people mess up. A rounded back is your enemy. Drop your hips just enough so your shins touch the bar. Pull your chest up and squeeze your shoulder blades back and down. Imagine trying to puff your chest out to the wall in front of you. Your spine should be neutral — not hyperextended, not rounded.
5. Engage Your Core
Brace your core like you’re about to get punched in the gut. This stabilizes your spine and keeps you safe when you pull.
The Pull: Moving The Bar
When you’re set, push through your heels and stand up tall. Think about pushing the floor away rather than yanking the bar up. Keep the bar close — it should skim your shins and thighs on the way up.
Once you’re standing tall, don’t lean back or hyperextend. Just lock out your hips and knees at the top. Squeeze your glutes hard. To lower, push your hips back first, then bend your knees when the bar passes them.
Common Deadlift Mistakes To Avoid
Let’s clear up a few classic blunders that wreck backs.
Rounding Your Back
This one’s number one for a reason. If your back looks like a scared cat while you pull, your spine’s begging for trouble. Keep it flat and strong. Record yourself or ask a buddy to check.
Letting The Bar Drift Away
The bar should ride close to your legs. If it drifts forward, you’ll pull your lower back out of position. Shave your shins if you have to, but keep that bar tight.
Hips Too Low
Some people try to squat their deadlift. That’s not the move. Your hips should be higher than a squat but lower than a stiff-leg deadlift. Find that sweet spot where you feel your glutes and hamstrings engage.
Yanking With Your Arms
Your arms are hooks, nothing more. Don’t try to curl or pull with your biceps. You’ll tire them out and risk a tear. Keep your arms straight and let your big muscles do the lifting.
Going Too Heavy Too Soon
No medal for the heaviest ugly lift. Build strength slowly. Perfect form with moderate weight beats ugly form with massive plates every time.
Extra Deadlift Tips
If you want to really dial it in, here are some quick extras.
Warm Up Properly
Don’t jump straight to your working weight. Do mobility work for your hips and hamstrings. Start with lighter sets to groove your form.
Use Proper Shoes
No running shoes. You want flat, hard soles for better power transfer. Converse, deadlift slippers, or just socks work well.
Don’t Rush Your Reps
Reset between each rep. Take a breath, re-brace, and pull again. Touch-and-go is fine for light warm-ups but not for big sets.
Listen To Your Body
Deadlifts shouldn’t hurt your back. If they do, something’s off. Lighten up and check your form.
Try Variations
Once you master the classic deadlift, spice things up with variations. Romanian deadlifts hit your hamstrings hard. Sumo deadlifts are easier on the lower back and hit the inner thighs more. Trap bar deadlifts are great for beginners and help you stay more upright.
Recovery Matters
Your lower back and hamstrings need time to recover. Don’t deadlift heavy every day. Twice a week is plenty for most folks. Stretch, foam roll, and sleep well.
One Last Word
Deadlifts are simple, but they’re not easy. Respect the lift, dial in your technique, and you’ll get strong without wrecking your back. Next time you step up to the bar, take a second to check your setup, brace hard, and pull smart. Strong backs are built this way.
Got questions about deadlifts or stuck on your form? Drop them and we’ll break it down together. Happy lifting and keep that spine safe.
