The deadlift is a full-body exercise that builds overall strength by targeting multiple muscle groups simultaneously. Here's how to perform it safely and effectively:

Basic Setup:

• Stand with feet hip-width apart, barbell over midfoot
• Grip bar just outside legs at shoulder width
• Bend knees until shins touch bar
• Keep back straight, chest up
• Brace core and maintain neutral spine

Proper Form:

1. Drive through heels to lift bar
2. Keep bar close to body throughout movement
3. Extend hips and knees simultaneously
4. Stand tall at top, shoulders back
5. Return bar by hinging hips back first
6. Lower bar in controlled motion

Common Mistakes to Avoid:

• Rounding back
• Looking up/down
• Letting bar drift forward
• Rising hips too fast
• Bending arms
• Hyperextending at top

Equipment Tips:

• Use flat shoes or go barefoot
• Double overhand grip for beginners
• Consider chalk for better grip
• Avoid gloves and straps initially

Popular Variations:

• Conventional deadlift
• Sumo deadlift
• Romanian deadlift
• Trap bar deadlift
• Deficit deadlift
• Rack pulls

For beginners:

• Start with just the bar
• Focus on form before adding weight
• Reset between reps
• Deadlift once per week
• Progress slowly and steadily

Master proper form first before increasing weight. This fundamental movement builds strength for everyday activities while developing mental toughness.

Related Articles

Previous Articles