Barbell Deadlift: Tips for Perfect Form

Instructions

1. Set Up:

   • Stand with your feet hip-width apart, toes pointing slightly outward.
   • Position the barbell over the midfoot.
   • Bend at the hips and knees to grip the bar with both hands just outside your knees. Use a double overhand or mixed grip.

2. Body Position:

   • Keep your back neutral and chest up.
   • Engage your lats by pulling your shoulder blades slightly back and down.
   • Look slightly forward or down to keep your neck neutral.

3. Lift:

   • Take a deep breath, brace your core, and push through your heels.
   • Extend your hips and knees simultaneously, lifting the bar while maintaining a straight back.
   • Keep the bar close to your body as you rise.

4. Top Position:

   • Stand tall with your hips fully extended and shoulders back.
   • Avoid overextending or leaning back.

5. Descent:

   • Hinge at the hips first, then bend your knees to lower the bar.
   • Keep the bar close to your body as it returns to the floor.

6. Reset:

   • Let the bar rest on the ground momentarily before starting the next rep (if performing conventional deadlifts).

Tips

• Focus on Your Feet: Drive through your heels and the midfoot to maximize leg activation. Avoid pushing through your toes.
• Use the Right Stance: A narrower stance (conventional deadlift) places more emphasis on the hamstrings and glutes. If you want more quad involvement, experiment with a sumo deadlift stance.
• Maintain Hip Position: Don’t let your hips rise faster than your chest during the initial pull; this keeps the movement leg-dominant rather than back-dominant.
• Flex Your Glutes: Squeeze your glutes at the top of the movement to ensure full hip extension.