Deadlift

Exercise Profile

How to Perform

1. 1Stand with feet hip-width apart with the barbell over your mid-foot, shins about an inch from the bar.
2. 2Hinge at the hips and bend your knees to grip the bar just outside your legs (double overhand or mixed grip).
3. 3Drop your hips until your shins touch the bar, flatten your back, and pull your chest up.
4. 4Take a deep breath, brace your core hard, and engage your lats by "putting your shoulder blades in your back pockets."
5. 5Drive through your whole foot, pushing the floor away, keeping the bar in contact with your legs.
6. 6As the bar passes your knees, thrust your hips forward and stand tall, squeezing your glutes at lockout.
7. 7Reverse the movement by hinging at the hips first, then bending the knees once the bar passes them.
8. 8Return the bar to the floor under control — do not drop it.

Tips & Form Cues

• ✓Keep the bar close to your body throughout the entire lift — it should drag up your shins and thighs.
• ✓Do not round your lower back; if you cannot maintain a flat back, reduce the weight.
• ✓Engage your lats before pulling to keep the bar path straight and prevent it drifting forward.
• ✓Think of the deadlift as a push (legs into the floor), not a pull (back yanking the bar up).
• ✓Use chalk or straps if grip is the limiting factor — do not let grip failures limit your posterior chain training.

Recommended Sets & Reps