How To Deadlift

The deadlift is an effective full-body compound exercise for building strength, power and muscle mass.

When done with the right deadlifting technique, this workout can extremely effective and will suit any fitness goal.

However, if done with poor form, there is a high risk of injury that could result in serious physical issues such as a broken back.

Therefore, learning and perfecting the technique on the deadlift is crucial before attempting any heavy weight.

So what is the proper deadlifting posture?

Table of contents:

• Setting Up for the Deadlift

• Proper Deadlift Technique

• The Role of Breathing in the Deadlift

• Common Deadlift Mistakes to Avoid

• How to Increase Deadlift Strength

Setting Up for the Deadlift

Prior to lifting the barbell off the floor, it is important you ensure you are properly set up to help prevent injury and maximise the effectiveness of the deadlift.

How to set up for the deadlift:

• Stand with your feet hipt-width apart, toes pointing forwards or slightly outwards

• The bar should be over the middle of your feet, close to the shins

• Use a double overhand grip (or mixed grip for heavier loads), grip the bar just outside your knees

• Hinge at your hips, keep your back flat and pull your shoulder blades slightly back.

Now you know how to correctly set up for the deadlift, now you should learn the technique.

Proper Deadlift Technique

Now you have correctly set yourself up for the deadlift, it is time you learnt how to actually perform the movement itself.

If you don't do the deadlift right, you are at risk of permanent injuries that could affect your daily lifestyle, so make sure you perfect the form before going heavy.

How to deadlift the right way:

• Take a deep breath and engage your core before lifting

• Drive through your heels, not your toes, to maintain balance and power

• Make sure that your hips stay higher than your knees

• The bar should stay in contact with your shins as you lift to minimise lower back strain

• Stand up fully by extending your hips and squeezing your glutes, but avoid overextending your back.

Remember, master this movement before lifting heavy to ensure that you minimise the risk of injur and maximise the effectivness of this exercise.

The Role of Breathing in the Deadlift

You may now have perfected the movement, but there is one more crucial thing you must learn about the deadlift - how to breathe.

Without the right breathing technique while deadlifting, your muscle performance will be reduced and you have a higher chance of fainting due to a lack of oxygen.

How to breathe during the deadlift:

• Take a deep breath before lifting to create intra-abdominal pressure, stabilising your spine

• Hold your breath as you lift the weight, and exhale at the top of the movement.

Proper breathing helps maintain core strength core strength and also helps prevent lower back injuries.

Common Deadlift Mistakes to Avoid

Mistakes are the way humans learn and grow, however some errors should be avoided as they could lead to reduced performance and this will delay your progress.

Additionally, some mistakes can result in injuries such as muscle tears or spinal issues, which can affect the rest of your life.

So there are some faults in deadlifting that you should focus on avoiding.

Rounding the Lower Back

One massive beginner mistakes with the deadlift is allowing the lower back to bend.

This is bad since it puts excessive stress on the spine, which increases the risk of getting herniated discs, which are mostly permanent.

To fix this mistake, maintain a neutral spine, engage your core muscles and strengthen your lower back with exercises such as the Romanian deadlift.

Starting With Hips Too High or Low

Another thing you should aim to avoid is beginning the movement with your hips in the incorrect position.

If your hips are too high, it turns the deadlift into a still-leg movement, overloading the lower back with weight. Whereas, if they are too low, this makes it more like a squat, reducing hip drive efficiency.

To fix these mistakes, ensure you position your hips just above knee level for optimal power.

Not Keeping the Bar Close

The final beginner mistake in the deadlift is not keeping the bar close to your legs.

Pulling the bar when away from your body increases the strain on the lower back muscles and also reduces efficiency.

To correct this error, keep the bar in contact with your legs throughout the lift, making the movement a lot easier and more effective.

How to Increase Deadlift Strength

Now you should go and practise your technique until you have mastered the deadlift.

Once the form is perfected, you may be wondering how to improve how much you can deadlift.

There are a few things that you can do to increase deadlift power:

• Use progressive overload to increase the weight gradually while maintaining the right form

• Strengthen your hamstrings, glutes and core muscles with Romanian deadlifts, glute bridges and planks

• Improve grip strength with exercises like the farmer's carry or dead hang

• Train with different deadlift variations such as sumo deadlifts, deficit deadlift or rack pulls for better power and technique.

Stay consistent with the deadlift and be patient - it will take time to get stronger but if you keep at it, it will come.

Summary of How To Deadlift

The deadlift is one of the best full-body exercises for building strength, power, and muscle mass.

Proper technique includes a strong hip hinge, keeping the bar close to the body, and maintaining a neutral spine to reduce injury risk.

Common mistakes, such as rounding the back, lifting with the arms, or jerking the bar, can lead to poor performance and injuries.

By focusing on controlled movement, breathing techniques, and progressive overload, lifters can improve their deadlift safely and effectively.

Mastering this movement leads to greater overall strength, athletic performance, and durability.

If you would like more help on the deadlift, check out some of our other articles or contact us using the chat box.