What is a Deadlift?
The deadlift is a fundamental compound exercise that lifts weight from the floor to hip level. It primarily targets your posterior chain - hamstrings, glutes, lower back, and traps.
How to Deadlift with Proper Form
Step-by-Step Conventional Deadlift
- Stand with feet hip-width, bar over mid-foot
- Bend at hips to grip bar shoulder-width
- Lower hips until shins touch bar
- Engage lats and take slack out of bar
- Drive through heels while keeping back flat
- Stand tall without leaning back
- Reverse motion by hinging hips back first
Pro Tip: The bar should maintain contact with legs throughout the lift.
Top 4 Deadlift Benefits
- Builds full-body functional strength
- Improves posture and bone density
- Enhances grip strength and core stability
- Boosts testosterone and growth hormone production
Most Dangerous Deadlift Mistakes (and Fixes)
Mistake #1: Rounded Lower Back
Fix: Engage core and maintain neutral spine - imagine "showing your chest"
Mistake #2: Hyperextending at Lockout
Fix: Stop when hips are fully extended - no backward lean
Mistake #3: Starting with Hips Too Low
Fix: Position hips higher than squat stance - focus on hip hinge
Deadlift FAQs
Should I use a weight belt?
Only necessary for lifts >80% of 1RM. Beginners should first master bracing without belt.
Sumo vs Conventional: Which is better?
Conventional targets lower back/hamstrings more. Sumo emphasizes quads/glutes. Choose based on build and goals.
How heavy should I start?
Men: 135 lbs (60kg), Women: 95 lbs (43kg) - use bumper plates if needed
Safety Tips
- Use double overhand grip until 135 lbs
- Always warm up with Romanian deadlifts
- Use collars on Olympic bars
- Wear flat-soled shoes
