How to Do Deadlifts:
Learn Picture-Perfect Pulling Technique

Deadlifts are among the best weight lifting exercise to add to your arsenal of strength & muscle building exercises. Learn proper form for fast results.

This page includes a deadlift video guide and written exercise instructions, which teach you precisely how to use proper technique.

This classic barbell exercise is quite unique. It efficiently leverages human biomechanics in a way that enables us to pull maximum weight (compared to other lifts) using every major muscle group.

This ability to lift such heavy loads and stimulate so many muscles is responsible for the slew of deadlift exercise benefits that you'd be crazy to ignore...

...But in order to reap the benefits, it is completely up to you to put this tutorial's information to use in the gym.

Deadlifts Video Guide

The following video demonstrates conventional deadlifts.

Video Credits: Mark Rippetoe (creator of Starting Strength)

Deadlift Exercise Basics

Primary Muscle(s):	Erector Spinae
Secondary Muscle(s):	Calves Forearms Gluteal Muscles Hamstrings Latissimus Dorsi Lower Trapezius Middle Trapezius Quadriceps Upper Trapezius
Mechanics:	Compound
Main Equipment:	Barbell
Optional Equipment:	Chalk Weight Jack Gloves Wrist Straps Weight Belt
Alternative Equipment:	Hex Bar

Deadlift Exercise Instructions

Below, I have provided step-by-step instructions on how to execute each part of the movement. I recommend that you also check out these deadlift form tips for taking your technique to the next level.

1. The Setup. The first step to learn how to deadlift is learning how to get started. You'll need to have some open space to work with, and a barbell in front of you at your feet. Load up the barbell with plates, and be sure to start with a light weight you can handle to first master the technique.
   • Feet Shoulder-Width Apart and Toes Pointed Out. Stand straight in front of the barbell with your feet approximately shoulder-width apart. Angle your feet so your toes are pointing slightly outward.
   • Bar-to-Body Positioning. The barbell should be right above the middle of your feet, although it is difficult to see this when you're looking straight down from a standing position (you can't see your entire foot). For most people, this means that your shins should be ~3 inches away from the front of the bar. This may seem unnaturally close at first, but as you'll see, the bar will actually be touching your body throughout the entire lift.
   • Bend Down and Grip the Bar. You want to reach down and grip onto the barbell by bending at the waist (you can bend slightly at the knees if necessary). But here's the key to this part: do not lower the hips.
   • How to Grip. Grip the barbell with a normal grip, meaning both palms are facing towards you. Your grip width should be positioned by keeping your arms just outside of your legs. You can later experiment with different grips, including mixed grips with one overhand and one underhand; but the grip width should always remain the same.
   • Bend Your Knees. Bend your knees until your shins make contact with the barbell. Take extra care to ensure that you don't roll the barbell towards you while doing this. Your ass will naturally lower slightly because your knees are lowering your entire body, but you should not be dropping your hips.
   • Chest Up, Shoulders Back and Head Forward. Bring your chest outwards and shoulders back. This should lock the arms and straighten your back, both of which should remain straight for the entire rep. Your head should naturally come up so that you're looking straight ahead. Note that your hips may lower slightly during this step due to inflexibilty. Keep your shins touching the bar.
   • Final Checklist. The basic thing to remember is that your hips be as high as possible, without interfering with anything from the above bullet point. You should be feeling tension throughout your body (this is where the power comes from). Your scapulae (shoulder blades) should be directly above the barbell since it's impossible to lift any significant load off the ground until the weight's center is in line with your scapulae. Your form is correct if you are ready to begin moving upwards without having to make any adjustments.
2. Ready for Lifting. Now you have your basic positioning with your feet, your grip and your back, body and knees all aligned. So it's time to get started with the "lifting" part of deadlifts. (Don't worry, this step is more straightforward than the setup!)
   • Eyes Remain Forward. With your head already facing forward, ensure that you maintain a "straight-ahead" focus throughout each rep. Avoid looking down, up, or to the sides. You can look straight into a mirror to help to monitor your form.
   • Push Down Through Your Heels. To begin the movement, push down into the ground and drive the force through your heels. This is the most efficient direction for transferring your strength into an upward motion.
   • From Floor to Knees - Use Hamstrings and Lower Back. The hamstrings and lower back are the most involved muscle groups when lifting from the floor to knee level. The hamstrings and lower back contract together to intensify the tension. The tension in your body should be the strongest right above the bar (shoulderblade area) which allows you to lift it off. And as you lift it off, you are still driving force through your heels, which drives your weight and your hips upwards as your knee begins to flex/straighten. Your hips should not move up before the weight is off the ground; and after that, your shoulders and hips should rise at the same rate.
   • From Knees to Lockout - Use Glutes and Quads. Forcefully contract your glutes once the bar passes your knees. Don't pull with your lower back, as the contraction from your glutes will naturally drive your hips forward and into fully upright lockout position. Simultaneously, your quads should be working to counteract the downward pressure and lock the knees.
   • Keep the Bar on Your Body. Keep the bar tight with your body the entire time. Start by pulling it up in a straight line at your shins and continue to slide it past your knees and onto your thighs.
3. Lower the Weight. Lowering the weight with deadlifts is the exact opposite of the lifting phase. The painful part of the repetition is done with, but you should still maintain proper form to make sure your other reps go as smoothly as the first.
   • Pause. Pause for one second at the top, lockout portion of the lift. Then re-brace and get yourself ready to lower the weight.
   • From Lockout to Knees - Hips Back While Lowering. Start reversing the motion and begin to lower the weight by sticking your hips and butt back. Slide the bar down your quads to your knees, which doesn't mean putting the full weight directly onto them; but just your legs as a guide.
   • From Knees to Floor - Bend Legs and Go Lower. Now bend your knees to lower the weight all the way down, just touching your shins. Your hips will only have a small distance to travel, but drop them straight down at the same rate as the shoulders. Remember to continue to look straight ahead and to keep your chest up.
   • Back to the Start. If you lowered the weight properly, you should be in the same position that you started in so that you're ready for another repetition without having to adjust. The most common mistake on this part is setting the barbell away from your shins.

Are Deadlifts Right for You?

Deadlifts are for All Levels of Experience. Beginners, intermediates, and advanced lifters all benefit from performing this superior exercise. Once you know the steps involved, it's a very simple exercise to implement.

If you're brand new to lifting, this exercise is pivotal for jumpstarting your progress and giving you the base of strength and muscle that you need.

The beauty of this exercise is not just that it's a simple exercise, but that the body mechanics involved allow you to lift such heavy poundages. Even though it's an uncomplicated movement, there is definitely room for error and injury...

...It's all too common to see a higher proportion of injuries on this exercise in a specific segment of the weightlifting population: younger males in the intermediate and "advanced-beginner" (i.e., more than a few months' experience) stage of experience.

These guys usually know how to use proper form which has allowed them to build up formidable strength on deadlifts. It's at this point where the weights are heavy enough to cause a tweak, pull, or tear if proper form takes a backseat to total weight.

Combine relative training inexperience with the ego-driven and testosterone-fueled urge to do more that's associated with younger guys, and you can see why these injuries are more likely for this population of trainees.

• So if you fit the description (young, male, limited experience), that doesn't mean you shouldn't do deadlifts (you definitely should!). Rather, just be more self-observant so that you can call yourself out if/when you're obviously pushing it. Note that this is good advice that can apply to everyone. Hell, I've been lifting for five years and I still catch myself trying to rationalize adding "just a few more pounds," but I've learned to realize that having to convince yourself means that you really shouldn't do it.

If you deal with back injuries, you should also avoid or be very careful with deadlifts, as they can potentially make the problem worse.

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