The deadlift is one of the most complete exercises you can do in the gym. You lift a barbell from the floor until you stand upright, using almost your entire body: legs, glutes, back, core and grip. That is why it shows up in almost every strength program, from beginner to powerlifter.
Precisely because you can lift a lot of weight with it, technique matters even more on the deadlift. In this article you will learn how to perform the deadlift step by step, which mistakes to avoid, how to keep your grip in check and what an example setup with sets and reps looks like.
What is the deadlift?
In the classic (conventional) deadlift you stand with your feet hip-width apart behind the bar, grab it just outside your legs and lift it by extending your hips and knees at the same time. Every rep starts from the floor, from a dead stop. That makes it different from the Romanian deadlift, where you start standing, keep your knees almost straight and put more emphasis on your hamstrings.
Besides the conventional deadlift there is also the sumo deadlift, with a wide stance and your hands between your legs. In this article we focus on the conventional version, because it forms the basis of most programs.
Which muscles does the deadlift work?
- Glutes: drive the powerful hip extension at the top.
- Hamstrings and quads: work together to break the bar off the floor.
- Lower back (spinal erectors): keep your back straight under load.
- Lats and traps: keep the bar close to your body and your shoulders stable.
- Forearms and hands: have to hold the bar for the entire set.
- Abs and core: provide tension and stability.
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Set your feet under the bar
Stand with your feet hip-width apart and your toes pointing slightly out. The bar sits over the middle of your feet, a few centimetres from your shins.
Grab the bar
Hinge forward from your hips and grab the bar just outside your legs with straight arms. Start with a regular double overhand grip.
Bring your shins to the bar
Bend your knees until your shins touch the bar. Your hips are now higher than your knees and lower than your shoulders. Your shoulders are just over or slightly in front of the bar.
Create full-body tension
Take a deep breath, brace your abs, open up your chest and pull your shoulders down slightly as if you want to push the bar into your pockets. Pull the slack out of the bar before you lift.
Push the floor away
Push the floor away with your legs and keep the bar against your body. Once the bar passes your knees, drive your hips forward until you stand upright. Then lower the bar under control along the same path: hips back first, then bend your knees.
Tip
Don't think "lift the bar", think "push the floor away". That way you use your legs better and pull less with your back.
Common deadlift mistakes
A rounded lower back
When your lower back rounds, the load shifts from your legs and hips to your back. Lower the weight, build more tension before you lift and keep your chest open. If you have back pain or an existing injury, check with a doctor or physiotherapist first.
The bar too far from your body
The further the bar drifts away from your body, the harder it gets for your back. Keep it close to your shins and thighs throughout the whole movement.
Hips shooting up too early
If your hips shoot up while the bar is still on the floor, the deadlift turns into a stiff-legged lift. Make sure your hips and shoulders rise together during the first part.
Leaning back at the top
At the top you simply stand tall with your glutes squeezed. Leaning back adds nothing and puts unnecessary stress on your lower back.
Deadlift grip: how to hold the bar
On heavy sets your grip is often the first thing to give out. There are several ways to hold the bar:
| Grip | Advantage | Keep in mind |
|---|---|---|
| Double overhand grip | Symmetrical and trains your grip | Slips sooner on heavy sets |
| Mixed grip (one hand under, one over) | Bar rolls out less | Asymmetrical, so switch sides |
| Hook grip | Very secure grip | Can hurt your thumb at first |
| With lifting straps | Grip is no longer the limiting factor | Not allowed in powerlifting competitions |
Want to make your grip itself stronger? Read Improve your deadlift grip. Want your back and legs to decide how much you lift on your heaviest sets? Then Premium Lifting Straps help. Learn how to put them on correctly in How to use lifting straps.
Sets and reps: an example
Because the deadlift is demanding for your whole body, most people don't take it to failure and keep the reps relatively low. A common setup for building strength looks like this:
Choose a weight that lets you perform every rep with good technique while keeping one or two reps in reserve. Add weight in small steps following the principle of progressive overload. Want to know why you rest longer on heavy compound lifts? Read rest time between sets. Curious about your max strength? Use the 1RM calculator.
Tip
Film your sets from the side every now and then. You will immediately see whether your back stays straight and the bar moves close to your body.
Frequently asked questions about the deadlift
Is the deadlift good for beginners?
Yes, as long as you start light and learn the movement first. Practise the hip hinge with an empty bar or a kettlebell, for example, and then build up gradually.
How often per week should I deadlift?
For most people once or twice a week is enough, because the deadlift is demanding for your whole body. Also look at the total volume for your back and legs in your program.
Can I use lifting straps for deadlifts?
Yes. Straps are useful on heavy sets or high reps when your grip gives out before the rest of your body. Also do sets without straps so your grip gets stronger too.
What is the difference between the deadlift and the Romanian deadlift?
In the regular deadlift every rep starts from the floor and you bend your knees more. In the Romanian deadlift you start standing, your knees stay almost straight and the focus is more on your hamstrings.
Summary
The deadlift trains your entire posterior chain and makes you stronger in almost every other exercise. Set your feet under the bar, bring your shins to it, create tension and push the floor away with the bar close to your body. Avoid a rounded back and hips that shoot up too early, and use lifting straps when your grip becomes the limiting factor. Find more articles on training and technique in the Fitness Hub.
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