How to Deadlift: The Best Guide

How to Deadlift

The deadlift is one of the most praising exercises existing, and you should know how to Deadlift!

Some people will threaten you by saying that deadlifting is a dangerous exercise. But the truth is, nothing is terrifying doing the deadlift.

The deadlift is one of those lifts that allow building strength and muscle mass.

There are no complications about how to deadlift.

Moreover, there are a few different types of deadlift that are worth including in your training.

Some deadlifts variations are Romanian Deadlift, Sumo Deadlift, Dumbbell Deadlift, single leg deadlift, and trap bar deadlift.

It would be best if you read this article thoroughly to understand how to deadlift with variations.

What is Deadlift

A deadlift is a lower back exercise in which a loaded bar is lifted off the ground to the level of the hip.

It is a powerlifting exercise like squat and bench press.

Although deadlifting exercise uses the hips and legs as the primary mover, it can just as easily have considered back exercise.

In this exercise, you have to pull weight from the surface and bring it to your hip position.

And then slowly take the weight back to the surface.

Why you Should Deadlift

First of all, the deadlift is hard to exercise, and you should have a healthy physique.

It builds severe strength and helps you to develop your lower back muscles.

When you perform a deadlift, it will involve your Glutes, Lower Back, Lats, Forearms, shoulders, and upper back.

You could say chest and upper body muscles are also involving as they have to be as tense as possible.

How to Deadlift?

How to Deadlift

As I mentioned above, there are several types of deadlift exercises and have some variations.

Here I will show you how to deadlift with variations and different types.

First, I will explain to you a simple guide on how to deadlift and then its types and variation.

  • Take a Bar: Find a Bar and stand with your mid-feet under the bar so that your skin shouldn’t touch it.
  • Grab the Bar: Bend over without bending your legs and grip the narrow bar. Your hands should be shoulder-width apart.
  • Bend Your Knees: Now, drop your knees until your skin touches the bar and make sure the bar is not moving!
  • Pull Your Chest: By maintaining your position, raise your chest with straightening your back.
  • Stand by Holding Bar: Hold the bar, take a deep breath, and stand up with the weight.
  • Keep in Mind: Don’t shrug or lean back at the top and make sure to lock your hips and knees.
  • Returning Weight: Now, unlock your hips and knees and return the weight to the ground.
  • Then lower the bar by moving your hips backward while your legs should be straight.
  • When the bar crosses your knees, bend your legs and land the bar over your mid-feet. Then, become ready for your next rep.

Well, it was a general tip on how to deadlift. Continue reading to learn about deadlift types and how to deadlift.

While deadlifting, you must keep in mind that every part of your body should be in proper move.

Otherwise, it may result in a fracture in any part of the body.

Tips for Deadlift

You know, the deadlift is one of the best total-body exercises for building muscles and burning fats.

But, it will only be best if you do it right! For your proper guide, I’ve listed some tips on how to deadlift.

  • Head: Keep your head in a natural position while lifting the weight and look on the ground.
  • Chest: You must have to maintain your back secure. So, you can achieve it by keeping your chest up throughout the exercise.
  • Shoulder: In the beginning, your shoulders should be in front of your head and relax your shoulders.
  • Shoulders Blades: Don’t Squeeze your shoulders. While your shoulder must be over the mid-foot when looking from the side.
  • Firm Grip: Place your thumb against the outer part of the thigh and bring both hands down until they touch the bar. It will be your ideal position.
  • Type of Grip: You can grip the bar by Double Overhanded or Mixed Grip. In which one hand grasps the bar by overhand and the other underhand.
    This mixed grip will allow you to lift more weight.
  • Standing Position: Your feet should be hip-width apart. Your toes should be at the angle of about 15 degrees.
  • Back: You back must be in a natural position. Don’t stress your back!
  • Reps: When you pull the bar from the ground, don’t jerk it. So, pull slowly by dragging the bar towards your knees.
    During returning the weight to the ground, first of all, bring your hips back, then bend your knees, and places the weight of the floor.
  • Wait Between Reps: Don’t wait so long! Wait for a second, take a breath, and start doing the next rep.

Keep in mind these tips you get the benefits of the deadlifting, and your concern should be quality, not the quantity.

It doesn’t matter if you are doing Romanian Deadlift or Sumo Deadlift, you should follow these tips to get the result.

By applying such tips in your workout, you will learn how to deadlift!

Mistakes While Deadlifting

If you don’t pay attention to your deadlift workout, you will get nothing!

Here are the mistakes that you could make while doing deadlifting exercise.


Sometimes, people start doing deadlift without having a warm-up exercise. It will result in a burden on your body!

Therefore, stick to a dynamic warm-up with bodyweight exercises like squats before deadlift.

Foot Placement

Your feet should be hip-width to shoulder-width apart. A wider stance is not only less functional but can also harm your spine.

The wider stance is only acceptable in the case of Sumo Deadlift, in which the handgrip is inside the legs.

Rounded Back

A rounder back position can create unwanted stress and pressure on your back and can cause injury.

A flat or natural back is an ideal position to deadlifting.


The purpose of deadlift is to perform a hip hinge movement, not a squat variation.

Therefore, the chest up and bottom down is not an ideal position for deadlifting.

The knees should be slightly bent, but the movement is still a hip hinge. Aim to form a vertical line perpendicular to the floor.

Top to Down

Don’t start your deadlift exercise by carrying the weight from the ground, but Pull the weight from the ground.

It will help if you start each rep by pulling the weight from the ground. If you start from top to down, it will create bouncing.

The only possibility of top-down deadlifting is Romanian Deadlift, in which you should keep your legs almost straight while moving from the hips.

Not Touching the Floor

You can’t keep the weight into the air between reps. It would be best if you put it on the ground.

If you keep the weight in the air while deadlift, it will be harmful for your back.

Give you back a little rest during reps by putting the weight on the floor. Then again pull the weight from the floor.

So, never left the weight into the air between deadlifting!

Pulling Back First

It is more common with lighter weight. So, try to concentrate on extending your hips up and don’t pull the weight straight up.

Jerking the Bar

Most of us have done jerking the bar while deadlifting! As you increase the weight, you feel to need an extra intensity.

In this case, you dip your chest to the bar, bend your arms, and round your back.

Keep your core tight and put your hips into the bar to prevent jerking!

Shrugged at the Top

Don’t forget that you’re are doing deadlift, not a shrug exercise!

It is dangerous to shrug at the top because it can injure your rotator cuff. Besides, Shrugging is unnecessary for some reason.

So, don’t pull your arms while deadlifting!

Poor Returning

The lifter tends to bend their knees too soon and squat on the way down.

There could be some reason why they do poor returning. Whether they try to impress someone or afraid of hurting their back, they drop the weight.

You have to focus while returning the weight. Make sure you drop the weight over your mid-foot.

So that it will be easy for you to start the next rep, but you can’t do it off the bar lands wrong, and you have to rest for the next rep.

To learn how to deadlift, you should not make these mistakes while exercising.

Benefits of Deadlifting

The deadlift has many benefits; some of them are listed below!

Increase Fat Burning

Lifting weights and resistance training can burn more fat than dieting with cardio exercise alone.

The Deadlift is a massive weight exercise, so it is very helpful in burning fats.

Increase Lifting

Deadlift helps you to improve your weight lifting capability. The deadlift develops the muscles that you need to carry something,

Better Posture

The Deadlift is a back exercise, so it has fantastic results in the body posture.

It targets all the muscles that are responsible for your posture and enable you to keep your back straight.

Grip Strength

When you lift a heavyweight, you need a firm grip. The Deadlift can provide you that!

It is easy to do with heavyweight, and when you grasp the bar, it will increase your grip strength.

Prevent Injury

The deadlift provides you high strength to workout. So, with such power, there’s very little chance of injury.

Is Deadlift Good for You?

If you are wondering that deadlift is right for you or not! Here’s an answer for you.

It is suitable for everyone, but the deadlifting one must have a proper form. It will surely strengthen your legs, back, and arms.

Without proper form, you will hurt yourself!

So, I recommend you to start light, focus on form, and deadlifting is right for you.

How Many Reps?

If you want to know how to deadlift with proper form, you should do a maximum of five reps.

If you want to go more substantial, you should decrease the reps, but I can increase the chance of injury.

Therefore, you should focus on quality, not quantity!

By applying all of the recommendations and techniques, you will learn how to deadlift with a proper form.

Give your feedback by commenting below and let me know if you have any questions!

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