How to Deadlift

Deadlift Technique

Of the three main powerlifting movements, the deadlift is probably the most difficult to master. It looks and sounds pretty simple: you pick the weight up and put it back down. But due to the large amount of weight you'll be picking up and the general misconceptions about how it is probably performed, many people end up either never improving on the lift or seriously injuring their lower back. 

Master the technique of the deadlift, and you'll gain a full-body compound exercise that can seriously change your physique and overall fitness for the better. 

This is going to be you in about 2 workouts.

My lovely assistant, Samantha, is in the video below, demonstrating. 

Things to Keep in Mind

1. Pick up the bar using an overhand/underhand grip. One hand (usually your dominant) grip the bar with the palm of your hand facing down, and the other grips it facing up. This will allow you to lift more weight without your grip failing you. 
2. Put your feet about shoulder-width apart, with toes facing forward. There are other versions of the deadlift (like sumo) that utilize a wider stance. The wider your stance, the more sturdy of a base you'll have and the more weight you'll be able to pick up. But when you start and are learning, keep your feet closer together. 
3. Lean back on your heels. Don't lean forward over onto your toes. 
4. Put that butt and hips back. The main power in this lift is going to come from driving your hips upwards (as in a squat). Drive quickly and squeeze your butt at the end. 
5. Keep your back straight, and look forward and slightly upwards, keeping your chest high. 
6. As I tell Samantha in this video, the bar should stay in constant contact with your body. Shins, then thighs, then right in front of your hips. 
7. Lower the bar exactly as your lifted it up. 
8. The bar should go directly up and directly down on the same line. No wobbling about. Samantha here in the video wobbles a bit; the bar should stay in a straight line as if it's in a smith machine.

Want more information? Here's a good video demonstrating it again: 

Questions? Comments? Suggestions? Leave a comment below!

Lift.Eat.Love.Sleep.