How to Perfect the Deadlift?

The deadlift is one of the Big 3 exercises that is a great test of raw strength and separates the true lifters from the weekend warriors.  However, this lift can absolutely destroy your back if you perform it without proper technique. Perfecting the deadlift is all about protecting your spine and generating maximum power through mastering form. Here’s a step-by-step guide to help you deadlift safely and effectively:

1. Set Your Feet

• Stand with your feet hip-width apart.
• Toes should point slightly outward, with the barbell over your mid-foot.
• Your shins should be close to the bar, but not touching yet.

2. Grip the Bar

• Bend at the hips and knees to grab the bar with a double overhand or mixed grip.
• Hands just outside your knees.
• Keep arms straight — they are ropes, not levers.

3. Set Your Back and Chest

• Pull your shoulder blades down and back (like you’re tucking them into your back pockets).
• Engage your lats (imagine squeezing oranges in your armpits).
• Keep your chest proud and spine neutral — no rounding.

4. Brace Your Core

• Take a deep breath into your belly and brace like someone’s going to punch you.
• This stabilizes your spine during the lift.

5. Drive Through Your Heels

• Push the floor away with your feet.
• Your hips and chest should rise together — don’t shoot the hips up first.
• Pull the bar in a straight vertical line close to your body.

6. Lockout with Control

• At the top, stand tall with your shoulders back, hips extended, and glutes tight.
• Don’t overextend or lean back — just finish standing straight.

7. Lower with Purpose

• Hinge at the hips first (push your butt back), then bend your knees to lower the bar.
• Control the descent — don’t drop it unless using bumper plates and in a suitable setting.

Deadlift Form Tips

• Warm up your hamstrings, glutes, and core before lifting heavy.
• Don’t round your lower back — it’s a fast track to injury.
• Use a mirror or film yourself to check alignment.
• Start light, and focus on form before load.

When you nail the technique on this lift and begin to lift weights significantly above your own body weight, you start to feel a little invincible, and it feels really, really good.

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