Deadlift

Technique

Stand with the bar over your mid-foot and grip it just outside your legs. Brace your core, set your back flat, and drive through the floor to lift the bar. Keep the bar in contact with your body throughout the pull. Lock out at the top by squeezing the glutes, then hinge back down.

Steps

1. Stand with the bar over your mid-foot and grip it just outside your legs
2. Brace your core and set your back flat
3. Drive through the floor while keeping the bar against your legs
4. Stand tall and squeeze your glutes to lock out
5. Hinge at the hips and lower the bar close to your body

Common mistakes

• Letting the bar drift away from the legs
• Rounding the back as the bar leaves the floor
• Allowing the hips to shoot up before the bar moves
• Leaning backward excessively at lockout

Variations

• Sumo deadlift
• Deficit deadlift
• Paused deadlift
• Rack pull

FAQ