LiftonicBarbell basics · Part 4 of 8
How to deadlift
Bar over mid-foot, grip, shins to the bar, flat back, then push the floor away keeping the bar against your legs. Use the same five-step setup for every rep.
What the deadlift trains
The deadlift lifts a loaded barbell from the floor until you're standing tall. It trains the hamstrings, glutes and the muscles along your spine, and your grip, lats and upper back work hard to hold the bar close. Most people can deadlift more weight than any other lift, which is why it's done for fewer sets than the rest.
The five-step setup
This is the conventional deadlift, with your hands outside your legs. Set up the same way for every rep.
- Stand with the bar over mid-foot. Feet about hip-width apart, toes slightly out. Seen from above, the bar cuts across the middle of your foot, about 2 to 3 cm from your shins.
- Grip the bar. Bend at the hips and grab it just outside your legs, arms straight. Use a double overhand grip for as long as you can hold on.
- Bring your shins to the bar. Bend your knees until your shins touch it. Don't move the bar.
- Set your back. Lift your chest and squeeze your shoulder blades down until your back is flat, neither rounded nor over-arched. Your hips will end up higher than your knees and lower than your shoulders.
- Brace and pull. Take a big breath, tighten your abs and drag the bar up.
Doing the rep
- Push the floor away. Think of the start as a leg press, not a back lift. Keep the bar in contact with your legs the whole way.
- Hips and shoulders rise together until the bar passes your knees.
- Finish by standing tall. Squeeze your glutes and bring your hips forward to lockout. Don't lean back or shrug at the top.
- Lower it the same way. Push your hips back first, then bend your knees once the bar is past them. Set it down rather than dropping it, and reset your setup before the next rep.
Useful cues
- "Pull the slack out": before the bar leaves the floor, pull up until you hear it click against the plates, then lift.
- "Protect your armpits": keep the lats tight so the bar stays close.
- "Push, don't pull": drive through your whole foot.
Grip options
Double overhand is the default. When the bar starts slipping, use chalk first. For the heaviest sets you can switch to a mixed grip (one palm forward, one back) or a hook grip (thumb under the fingers). Many lifters also use straps on high-rep back-off work so that grip doesn't limit the training.
Common mistakes and fixes
- Rounded lower back. Reduce the weight, take more time to set your back before each rep, and brace harder.
- Bar drifting forward away from your legs. Keep the lats tight and the bar touching your legs all the way up.
- Hips shooting up first. The legs straighten and the back does all the work. Set your hips a little lower and push the floor away.
- Jerking the bar off the floor. Pull the slack out first, then accelerate smoothly.
- Hyperextending at the top. Stand straight; leaning back adds nothing and strains the lower back.
Sets, reps and progress
Because it is so demanding, beginners usually deadlift one set of 5 after their warm-ups, once or twice a week, adding 5 kg (10 lb) per session at first and 2.5 kg (5 lb) later. When single heavy sets stop going up, add a few lighter back-off sets or switch to a weekly plan; the progressive overload guide explains both. Use full-size plates (or blocks) so the bar always starts at the same height, about 22 cm (8.75 in) from the floor to the center of the bar.
These guides are general education, not medical advice. If a lift causes pain, stop and talk to a qualified professional.
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