The deadlift is a multi-joint strength exercise that works the back, legs and hips at the same time. Correct form is essential for both effectiveness and safety.
Starting Position
- Feet shoulder-width apart, with the bar lined up over your feet
- Grip the bar by bending at the hips and knees (mixed grip or double overhand)
- Back flat and neutral (neither rounded nor overly arched)
- Chest open, shoulders slightly back
Phases of the Lift
1. Floor position: Breathe in and brace your core, then start as if pushing the floor away with your legs, without dropping your hips
2. Middle phase: Keep the bar in contact with your body; the legs and back should rise at the same rate
3. Lockout: Stand fully upright and finish as if pushing your hips forward; leaning back too far is risky
Common Mistakes
- Rounding the back: too much weight or a weak core
- Letting the bar drift away from the body: keep your elbows in
- Raising the hips too early: coming up as if doing a squat
Choosing a Starting Weight
At first, leave your ego at the door and start at 60–70% of the maximum weight you can lift with correct form.
Recovery
The deadlift taxes the central nervous system. It gives the best results when done 1–2 times a week with enough sleep.