Deadlifts are one of the most effective compound lifts for building overall strength and muscle. When performed correctly, they engage your posterior chain, core, and grip — but technique is crucial for safety and results.

Instructions

1. Set-Up

• Foot Position: Stand with feet about hip-width apart. The barbell should be over your mid-foot, lightly brushing your shins.

• Grip: Bend at hips and knees to grasp the bar just outside your knees. Options:

  • Overhand grip (palms facing you).

  • Mixed grip (one palm facing forward, one back).

  • Hook grip (thumb wrapped under fingers) for extra security.

• Back Position: Engage your lats as if pinning your shoulder blades back and down. Keep a neutral spine, never rounded.

• Hip Position: Hips should be above knees but below shoulders. Avoid starting too high or too low.

2. Initiating the Lift

• Brace Core: Take a deep breath and brace as if preparing for a punch to stabilize your spine.

• Lift-Off: Push through your heels, driving the floor away with your legs. Hips and shoulders rise together.

• Bar Path: Keep the bar close to your body—it should skim your shins and thighs as you lift.

3. Standing Position

• Complete the Lift: Stand tall with chest up and shoulders back. Fully extend hips and knees.

• Lockout: End with your body straight from head to heels. Avoid leaning back or hyper-extending the lower back.

4. Lowering the Bar

• Hinge First: Push hips back before bending the knees.

• Controlled Descent: Lower the bar in a straight line, keeping it close to your body. Maintain a neutral back throughout.

Tips

1. Engage Core: Brace your core for spinal support and injury prevention.

2. Hinge, Don’t Squat: Deadlift is a hip hinge — avoid excessive knee bend.

3. Neutral Spine: Keep your back flat with shoulders pinned to protect your lower back.

4. Bar Close: Keep the bar tight to your body for efficiency and reduced strain.

5. Controlled Descent: Don’t drop the bar—lower it under control to strengthen the posterior chain.

6. Breathing: Inhale and brace before lifting, exhale at lockout.

7. Warm Up: Activate hips, hamstrings, and back with lighter sets before heavy attempts.

Benefits

• Builds raw strength in the legs, back, and core.

• Engages the posterior chain: glutes, hamstrings, and spinal erectors.

• Improves grip and forearm strength.

• Boosts athletic power and functional movement.

• Supports posture and overall stability.

The deadlift is a fundamental strength-building exercise when performed with correct technique. Focus on maintaining a neutral spine, keeping the bar close, and hinging at the hips for safe and powerful lifts. Progress gradually to maximize strength gains while protecting your back.