The deadlift builds total body strength like nothing else. You're picking heavy weight off the floor using nearly every muscle in your body. Back, legs, grip, core all work together in one coordinated effort. But technique determines whether you build muscle or hurt yourself.
I've watched thousands of deadlifts over 15 years of coaching. The same mistakes repeat constantly. Rounded backs. Hips shooting up too fast. Bar drifting away from legs. These errors limit progress at best and cause injuries at worst.
This guide breaks down proper form piece by piece so you can lift heavier weights safely for years to come.
| Aspect | Details |
|---|---|
| Primary Muscles | Glutes, hamstrings, erectors, lats |
| Secondary Muscles | Quads, traps, forearms, core |
| Equipment | Barbell, plates, flat shoes |
| Difficulty | Intermediate |
| Injury Risk | Moderate (technique dependent) |
By Rahul, CSCS, CISSN — Strength coach specializing in powerlifting movements. I've coached competitive lifters to 500+ pound deadlifts and helped beginners learn safe technique from day one. Last updated: January 2025.
The conventional deadlift involves lifting a loaded barbell from the floor to hip height through coordinated hip and knee extension while maintaining a neutral spine. Proper form distributes load across the posterior chain rather than concentrating stress on spinal structures. Research shows correct deadlift technique strengthens the lower back rather than damaging it when appropriate loading progressions are followed.
Information applies to healthy individuals without existing back injuries. Consult healthcare providers and qualified coaches before beginning heavy deadlift training.
Deadlift Setup: The Foundation of Good Form
Every successful deadlift starts with proper setup. Rush this part and you're fighting bad positioning for the entire lift. Take your time. Make each rep look identical.
Stand with feet hip-width apart. The bar should be over midfoot when viewed from the side. Not over your toes. Not touching your shins. Right over the middle of your foot where balance centers naturally.
Grip the bar just outside your legs. Double overhand works for lighter weights. Mixed grip or hook grip handles heavier loads. Width stays narrow enough that arms hang straight down without touching legs during the lift.
Hip Position
Hinge at the hips to reach the bar. Don't squat down. Your hips should be higher than your knees but lower than your shoulders. Exact position varies by body proportions but this general relationship holds for most people.
Deadlift Execution: The Pull
Before the bar moves, create tension throughout your body. Pull slack out of the bar until you hear plates click against collars. Engage lats by imagining bending the bar around your legs. Brace your core like expecting a punch.
Push the floor away rather than pulling the bar up. This mental cue keeps you from jerking the weight and losing position. The bar moves because your legs drive into the ground, not because your arms yank.
Keep the bar against your body throughout the movement. It should drag up your shins, graze your knees, and slide up your thighs. Any gap between bar and body increases spinal load unnecessarily.
Lock out by squeezing glutes at the top. Don't hyperextend your back. Shoulders should stack directly over hips with the bar hanging at arm's length. Hold for a moment before lowering.
| Phase | Key Cues | Common Errors |
|---|---|---|
| Setup | Bar over midfoot, arms straight | Bar too far forward, squat stance |
| Tension | Pull slack, engage lats, brace | Jerking from floor, loose upper back |
| Drive | Push floor away, bar on legs | Hips shooting up, bar drifting forward |
| Lockout | Squeeze glutes, chest up | Hyperextension, incomplete hip extension |
Deadlift Common Mistakes: What to Fix
Lower back rounding happens when hamstring flexibility limits hip hinge or when weight exceeds your capacity to maintain position. Both situations require attention. Either improve mobility or reduce load until form holds.
Hips shooting up before shoulders indicates quad weakness or incorrect mental focus. The fix involves driving through the whole foot while keeping chest up. Think "push the floor away" rather than "lift the bar."
Grip failing before target muscles fatigue limits training effectiveness. Mixed grip, hook grip, or straps allow you to train your legs and back without grip becoming the limiting factor.
The Rounded Upper Back Debate
Some elite lifters intentionally round their upper back to shorten the bar path. This advanced technique requires exceptional core strength and years of training. Beginners should maintain neutral spine throughout. Learn the rules before breaking them.
Deadlift Variations: Finding Your Best Position
Conventional deadlift works for most people but not everyone. Body proportions affect optimal positioning. Long torsos and short arms might favor sumo stance. Short torsos and long arms often excel at conventional.
Sumo deadlift uses a wide stance with hands inside the legs. This position reduces range of motion and changes muscle emphasis slightly toward quads and adductors. Many lifters find it easier on their lower back.
Trap bar deadlift positions you inside the weight rather than behind it. This automatically improves leverage for most people and reduces lower back stress. Excellent option for beginners or those with back sensitivity.
Deadlift Programming: Building Strength
Beginners benefit from multiple sessions weekly since technique improvement drives early gains. Two to three deadlift days allows practice without excessive fatigue accumulation.
Intermediate lifters typically deadlift once or twice weekly with higher intensity. The movement demands significant recovery. More isn't better once technique solidifies and weights increase.
Volume should stay moderate compared to other lifts. Three to five sets of 3-5 reps builds strength effectively without excessive fatigue. Higher rep sets serve purposes but increase form breakdown risk.
Frequently Asked Questions
Should your back be straight during deadlifts?
Your spine should maintain its natural curves throughout the lift. This means slight lordosis in the lower back and natural thoracic kyphosis. Completely flat or intentionally arched positioning increases injury risk. Think "neutral" rather than "straight."
How low should hips be in the deadlift?
Hip height varies by individual proportions but generally positions between knee and shoulder level. Hips too low turns the movement into a squat pattern that's mechanically inefficient. Hips too high places excessive stress on the lower back and limits leg drive.
Is it okay if deadlifts hurt your back?
Muscle fatigue in the lower back during or after deadlifts is normal. Sharp pain, shooting sensations, or lingering discomfort beyond normal muscle soreness signals a problem. Reduce weight, check form with a qualified coach, or consult healthcare providers before continuing.
How often should beginners deadlift?
Beginners benefit from 2-3 deadlift sessions weekly at moderate intensities. Technique improvement requires practice. Keep weights light enough to maintain form throughout all reps. Increase frequency initially, then reduce as weights climb and recovery demands grow.
What muscles should be sore after deadlifts?
Glutes, hamstrings, and erector spinae typically experience the most soreness. Some quad involvement occurs especially during the initial push off the floor. Upper back and grip fatigue are normal. Excessive lower back pain suggests form issues rather than appropriate muscle loading.