Getting the correct deadlift form is crucial for maximizing strength gains and minimizing the risk of injury. Here’s a step-by-step guide to ensure you’re using proper form:
Table of Contents
1. Foot Position
- Stand with your feet hip-width apart, toes pointing slightly outward.
- The barbell should be directly over the middle of your feet.
2. Grip the Bar
- Hinge at your hips and knees to reach down to grab the bar. Keep your spine neutral (not rounded or hyper-extended).
- Use a grip slightly wider than shoulder-width. You can use either a double overhand grip, mixed grip (one palm facing you, one away), or hook grip.
3. Set Your Back
- Before lifting, “set” your back by pulling your shoulders down and back. Imagine you’re trying to pinch your shoulder blades together.
- Engage your core to maintain a flat, neutral spine. Your lower back should have a natural, slight arch.
4. Hips and Shins
- Your hips should be higher than your knees, and your shins should be almost perpendicular to the ground.
- Ensure the bar is close to your shins before you start lifting.
5. Lifting the Bar
- Begin the lift by driving through your heels. The movement should be initiated by extending your knees and hips simultaneously.
- Keep the bar close to your body throughout the lift, almost dragging it up your shins.
- Avoid letting your hips rise faster than your shoulders; they should move together.
6. Lockout
- At the top of the movement, fully extend your hips and knees. Your body should form a straight line with the bar at mid-thigh level.
- Avoid hyperextending your back at the top of the lift.
7. Lowering the Bar
- Reverse the movement by hinging at the hips first and then bending your knees once the bar passes them.
- Keep the bar close to your body as you lower it to the ground.
Tips for Common Mistakes
- Rounded Back: Maintain a tight core and neutral spine to avoid rounding your back.
- Hip Position: Keep your hips at an appropriate height; too low turns it into a squat, and too high shifts too much stress onto the lower back.
- Bar Path: The bar should travel in a straight line; drifting away from your body increases the risk of injury.
Recording Yourself
If possible, record yourself from the side while lifting. This angle will allow you to see the alignment of your spine, hip position, and bar path. You can then compare it to standard deadlift form videos to identify any areas for improvement.
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