How to Deadlift: A Beginner’s Guide

How to Do Deadlift

Being a weight training, deadlift requires great strength and proper technique to correctly perform this exercise. A minor mistake can lead to mild or severe injury.

To prevent any injury or to correctly perform a deadlift, please follow these instructions:
• After preparing for deadlift as mentioned above (place the bar in front of you with your legs shoulder width apart and with your middle foot under the bar)
• Start from the weight on the floor by hinging at your knees and hips
• Maintain flat feet and set your weight primarily or preponderantly in the heels with your toes slightly outwards for better balance and stability
• Enjoy safe lifting
• Bend your knees until your shins touch the bar (or until you properly reach the barbell), grab onto the barbell with your hands shoulder width apart (your palms should face your body and equally far from the ends of bar)
• Keep your spine long and straight (neutral) with your toes slightly outwards for proper balance and stability
• Keep in mind when deadlifting that the actual movement comes from your hips. In fact, deadlifting is just like sitting back, not sitting down
• Now, lift the barbell with a correct form by using hips, legs and back evenly and pull the bar from the floor to the lock up position (a standing position with upright body posture with your shoulders pulled back by keeping your chest up and out)
• keep the bar in contact with your legs while lifting the bar up and moving towards the starting position
• the right lift exerts even stress on all your tissues instead of placing a damaging load on a specific area
• Move the bar back to starting position, but still under control (in a position like you are sitting on a chair) by extending your hips backward and keeping your spine and back straight


About irfanmustafa

I am a focused and resourceful Fitness Trainer, Nutritionist, and Martial Artist with 6 years’ dedicated experience working in diverse fitness environments. Adept at counseling clients regarding body fat analysis, nutritional needs, proper use of fitness equipment and suitable form of exercises. Well-versed in conducting personal fitness workouts in accordance to individual client’s needs. CPR and First Aid certified.