To deadlift, stand with your feet about hip-width apart and the bar over the middle of your feet. Hinge at the hips to grip the bar just outside your legs, bring your shins to the bar, flatten your back and lift your chest. Take a deep breath, brace your core, take the slack out of the bar, then push the floor away and stand tall with the bar close to your legs. Lower it with control by pushing your hips back first, then bending your knees once the bar passes them. For strength, 3 to 5 sets of 3 to 6 repetitions is a common range. Learn with light weight and build up gradually.
What the deadlift works
The deadlift trains more muscle than almost any other exercise. The glutes and hamstrings extend the hips, the quadriceps help push the bar off the floor, the spinal erectors keep the back straight, the lats keep the bar close and the forearms and hands hold on. It builds total-body strength that carries over to lifting and carrying in everyday life and to sports that require hip power, such as sprinting, jumping and tackling. It is also one of the three lifts in powerlifting, along with the squat and bench press.
How to deadlift, step by step
| Step | Key points |
|---|---|
| Stance | Feet about hip-width apart, bar over the middle of the foot |
| Grip | Hands just outside the legs, double overhand or mixed grip |
| Set | Hips back, shins to the bar, back flat, chest up |
| Brace | Deep breath into your belly, tighten your core and lats |
| Pull | Push the floor away, keep the bar close to your legs |
| Lockout | Stand tall with hips through; do not lean back |
| Lower | Hinge the hips back, keep the bar close, then bend the knees |
1. Set your feet. Walk up to the bar so it sits over the middle of your feet, roughly an inch or so from your shins. Stand with your feet about hip-width apart and toes pointing forward or slightly out.
2. Grip the bar. Push your hips back and bend down to grip the bar with your hands just outside your legs. A double overhand grip, with both palms facing you, is a good default. As weights get heavier, many lifters use a hook grip or a mixed grip, with one palm facing toward and one away. Lifting straps can help if grip limits you in training.
3. Get into position. Bend your knees until your shins touch the bar. Lift your chest and flatten your back so your spine is neutral from head to hips. Your shoulders should be roughly over or slightly in front of the bar.
4. Brace and take the slack out. Take a big breath into your belly and tighten your core. Engage your lats as if bending the bar around your legs, and pull up gently until the bar is tight against the plates. This prevents jerking the bar off the floor.
5. Pull. Push your feet through the floor as if doing a leg press. Keep the bar in contact with or very close to your legs. Your hips and shoulders should rise together at first.
6. Lock out. Once the bar passes your knees, drive your hips forward to stand tall. Finish with your knees and hips straight and your shoulders over the bar. Do not lean back or shrug excessively.
7. Lower with control. Push your hips back first, keeping the bar close. Once it passes your knees, bend them to return the bar to the floor. Reset your position before the next repetition.
Deadlift variations
| Variation | Best for | Notes |
|---|---|---|
| Conventional deadlift | General strength | Feet hip-width, hands outside the legs |
| Sumo deadlift | Lifters with certain body proportions | Wide stance, hands inside the legs, more upright torso |
| Trap bar (hex bar) deadlift | Beginners and athletes | Handles at your sides; often easier to learn |
| Romanian deadlift | Hamstrings and glutes | Start standing, hinge with slightly bent knees |
| Kettlebell or dumbbell deadlift | Learning the hinge at home | Lighter loads, great for beginners |
Learning the hip hinge first
The deadlift is built on the hip hinge, which means bending at the hips while keeping your back straight. Many people learn this with a dowel held along the back so it touches the head, upper back and tailbone. Push your hips back while keeping all three points of contact, then return to standing. Once the hinge feels natural, progress to kettlebell deadlifts, then Romanian deadlifts with light dumbbells, and finally the barbell or trap bar deadlift from the floor. Raising the bar on blocks or plates can help if you cannot reach the floor with a flat back.
Sets, reps and programming
Because the deadlift is demanding, many programs use low repetitions with heavier weights, such as 3 to 5 sets of 3 to 6. Beginners can use sets of 5 to 8 with moderate weights while learning. Rest 2 to 3 minutes or more between heavy sets. Deadlifting once or twice per week is common, often with one heavier session and variations such as Romanian deadlifts on another day. Increase the weight gradually and only while your back position stays consistent.
Competition rules note
In powerlifting, deadlift rules are set by federations such as the International Powerlifting Federation (IPF) and national bodies. Under IPF rules, for example, the lifter must stand fully erect with knees locked and shoulders back at the finish, any downward movement of the bar before completion or supporting the bar on the thighs to hitch it up can lead to a failed lift, and the bar must be lowered under control after the referee’s signal. Rules differ between federations and change over time, so check the current rulebook for your federation before competing.
Safety tips
- Warm up with light cardio, hip mobility and several lighter sets.
- Use bumper plates and a suitable floor or platform.
- Keep weights conservative until your technique is consistent.
- Stop the set if your back position starts to break down.
- Consider coaching to check your setup.
Common mistakes and fixes
- Rounding the lower back. Lower the weight, brace harder and set your back before pulling.
- Bar drifting forward. Engage your lats and keep the bar touching your legs.
- Jerking the bar. Take the slack out before you pull.
- Hips shooting up first. Push through your legs and keep your chest up.
- Leaning back at lockout. Stand tall and stop once your hips are straight.
- Squatting the weight up. Start with your hips higher than in a squat.
Health note: this article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have back, hip or knee problems. Stop if you feel sharp pain.
Frequently asked questions
Is the deadlift bad for your back?
With good technique, appropriate weights and gradual progression, the deadlift can strengthen the back; problems usually come from poor form or doing too much too soon.
Should I use a mixed grip?
Double overhand is a good default, with mixed grip, hook grip or straps used when heavier weights challenge your grip.
Sumo or conventional deadlift?
Both are valid; try each and choose the one that feels strongest and most comfortable for your body.
