How to do Deadlift
- Stand with your feet hip-width apart, the bar over your mid-foot.
- Hinge at the hips and bend your knees to grip the bar just outside your legs.
- Flatten your back, lift your chest and pull your shoulders down.
- Brace your core and push the floor away with your legs.
- Keep the bar close to your legs as you stand up tall, squeezing your glutes.
- Lower the bar by pushing your hips back first, keeping your back flat.
Benefits
- Strengthens glutes, hamstrings and back
- Teaches a safe hip hinge for daily lifting
- Builds grip and full-body strength
Common mistakes and how to fix them
Rounded lower back
Fix: Lighten the weight, flatten your back and brace your core before every rep.
Bar drifting away from the legs
Fix: Keep the bar close enough to brush your shins and thighs.
Hips shooting up first
Fix: Push with your legs and lift chest and hips together.
Leaning back at the top
Fix: Stand tall and squeeze your glutes; don't bend backward.
Easier and harder variations
- Romanian deadlift: focus on the hip hinge.
- Kettlebell deadlift: a great beginner option.
- Trap bar deadlift: often easier on the back.
Safety
Learn with light weights and ideally a qualified coach. Stop if you feel back pain. Avoid with a current back injury. This guide is general information, not medical advice.