The deadlift is a full-body strength movement that mimics a natural human motion: picking something up off the floor. It works your hamstrings, glutes, back, and core—and when done right, it builds serious strength and stability.

That said, proper form is everything. Deadlifting with poor mechanics can place excess stress on your spine and put you at risk for injury. It is one of the simplest movements you can do in a gym but room for error without risking injury is rather small, so here’s how to learn it correctly from the ground up.

---

Step 1: Set Your Stance

• Stand with your feet hip-width apart, toes slightly turned out.
  
• The barbell should sit over your midfoot, about an inch from your shins.
  
• Your shins should stay vertical as you reach down.

---

Step 2: Grip the Bar

• Hinge at your hips (not your knees!) and grab the bar just outside your knees.
  
• Choose a grip: double overhand, mixed grip, or hook grip.

• Engage your lats by pulling your shoulder blades slightly back and down—as if trying to “squeeze oranges” in your armpits.
  

---

Step 3: Set Your Back and Hips

• Flatten your back by lifting your chest without dropping your hips.
  
• Your back should feel tight and neutral—no rounding or arching.
  
• Your hips should be above your knees but below your shoulders.
  

---

Step 4: Brace and Pull

• Take a deep breath and brace your core as if preparing for a punch.
  
• Push through your heels and drag the bar up your legs—don’t let it drift away.
  
• As the bar passes your knees, drive your hips forward and squeeze your glutes at the top.
  

---

Step 5: Control the Descent

• To reset, hinge at the hips first, then let the knees bend once the bar passes them.
  
• Keep the bar close and your back flat—never collapse or drop the weight.
  

---

Tips for Beginners

• Start with a PVC pipe or empty barbell. Don’t worry about loading weight until your form is consistent.
  
• Film yourself from the side. Watching your hip and back angles helps you self-correct.
  
• Use bumper plates (even light ones) to ensure proper bar height.
  
• Practice your hip hinge separately using a dowel rod or kettlebell.
  

---

What to Avoid

🚫 Rounded back: Increases injury risk—always aim for a flat, tight back.

🚫 Hips rising too fast: This turns it into a stiff-legged deadlift. Keep chest and hips rising together.

🚫 Bar too far from your body: Pulling it away from your center strains the lower back.

---

When to Add Weight

Once you can consistently hit all the steps with solid form and no discomfort, slowly begin adding weight. Progress gradually—typically 5 to 10 lbs at a time—and prioritize perfect reps over heavy reps. For most, the deadlift is the powerlifting movement where you can move the most weight (as opposed to the squat or bench press), but you must ease your way into those heavy reps only after you feel confident and pain-free with lighter reps.

---

Train With a Coach at Everhard Fitness

We know this can seem overwhelming, and learning to deadlift on your own is definitely possible, but having a coach watch your form and offer real-time feedback is a game-changer. At Everhard Fitness, we specialize in functional fitness and strength training, and our group classes are designed to support all skill levels. The deadlift is just one of the many movements we practice regularly and the watchful eye of a certified coach is very helpful for not only those just getting started, but even those that have been lifting for a long time. If joining a gym that offers classes, provided workouts, and certified coaching is of interest to you, then go to everhardfitness.com and click the “Get Started” button to get more information. All plans at Everhard Fitness include open gym access, full-body composition scans, and at-home programming—perfect for extra deadlift practice.

written by: everhard fitness