Complete Guide to Deadlifting: Form, Technique & Programming
The deadlift is often called the king of all exercises, and for good reason. It's a compound movement that works more muscles than any other single exercise, builds incredible strength, and translates directly to real-world functional movement patterns.
Why Deadlifts Are Essential
The deadlift is the most fundamental human movement pattern - picking something up off the ground. Whether you're lifting groceries, moving furniture, or competing in powerlifting, the deadlift builds the strength and movement patterns you need.
Muscles Worked
- Primary: Glutes, hamstrings, erector spinae
- Secondary: Quadriceps, lats, rhomboids, middle traps
- Stabilizers: Core, forearms, upper traps
Perfect Deadlift Setup
1. Bar Position
The bar should be over the middle of your foot when viewed from the side. This is typically about 1 inch from your shins when standing upright.
2. Foot Position
Stand with feet hip-width apart, toes pointed slightly outward (15-30 degrees). Your stance should feel natural and stable.
3. Grip
Use a double overhand grip for lighter weights, switching to mixed grip or hook grip for heavier loads. Hands should be just outside your legs.
Step-by-Step Technique
The 5-Step Deadlift Setup:
- Approach the bar: Walk up so the bar is over mid-foot
- Grip the bar: Bend over and grab the bar without moving it
- Set your shins: Bend knees until shins touch the bar
- Chest up: Lift chest without dropping hips
- Pull: Drive through heels and stand up straight
Common Mistakes to Avoid
❌ Mistake: Bar Drifts Forward
Keep the bar in contact with your legs throughout the entire movement.
❌ Mistake: Rounded Back
Maintain a neutral spine by keeping chest up and shoulders back.
❌ Mistake: Hyperextending at Top
Stand tall but don't lean back excessively at the top of the movement.
❌ Mistake: Looking Up
Keep your head in a neutral position, looking straight ahead or slightly down.
Programming Your Deadlifts
Beginner Program (Weeks 1-8)
- Frequency: 1-2 times per week
- Sets: 3-4 sets
- Reps: 5-8 reps
- Intensity: 70-80% of 1RM
- Progression: Add 5-10 lbs per week
Intermediate Program (Weeks 9-20)
- Frequency: 1-2 times per week
- Sets: 4-5 sets
- Reps: 3-6 reps
- Intensity: 75-85% of 1RM
- Progression: Add 2.5-5 lbs per week
Deadlift Variations
Sumo Deadlift
Wide stance, hands inside legs. Great for those with longer torsos or hip mobility issues.
Best for: Quad dominance, hip mobility
Romanian Deadlift
Starts from standing position, focuses on hip hinge movement pattern.
Best for: Hamstring development, hip mobility
Trap Bar Deadlift
Neutral grip, more upright torso position. Easier to learn and joint-friendly.
Best for: Beginners, back issues
Deficit Deadlift
Standing on a platform, increases range of motion and difficulty.
Best for: Strength off the floor, mobility
Safety and Recovery
The deadlift is a demanding exercise that requires proper recovery. Allow at least 48-72 hours between heavy deadlift sessions, and always prioritize form over weight.
Key Takeaways
- • Master the setup before adding weight
- • Keep the bar close to your body throughout the movement
- • Progress gradually and consistently
- • Focus on form over ego lifting
- • Allow adequate recovery between sessions