What Is the Deadlift?
The deadlift is a compound, hip-hinge movement in which you lift a loaded barbell from the floor to a standing lockout position. It trains the entire posterior chain — hamstrings, glutes, erector spinae, lats, traps, and forearms — making it one of the most effective exercises for building total-body strength.
The conventional deadlift is the standard variation and the one covered in this guide. Once you master the conventional pull, you can explore variations like the Romanian deadlift (RDL), sumo deadlift, trap bar deadlift, and deficit deadlift.
Equipment You Need
- Barbell. A standard Olympic barbell weighs 20 kg (45 lb). Women's barbells weigh 15 kg (33 lb). Either works.
- Weight plates. Start with bumper plates or standard plates. Bumper plates set the bar at the correct height (approximately 22.5 cm / 8.75 in from floor to bar center).
- Flat shoes or barefoot. Avoid cushioned running shoes. Flat, hard soles (Converse, wrestling shoes, deadlift slippers) provide a stable base.
- Chalk (optional). Improves grip. Most gyms allow liquid chalk even if powder chalk is prohibited.
Note: If your plates are smaller than standard 45 lb / 20 kg plates, elevate the bar on blocks or mats so the barbell is at approximately mid-shin height.
The 5-Step Setup
A consistent setup is the single most important factor in safe, effective deadlifting. Follow these five steps every rep:
Step 1: Stance
Stand with feet hip-width apart (roughly the width of a vertical jump stance). The bar should be over your mid-foot — approximately 2.5 cm (1 inch) from your shins. Your toes can point slightly outward (5–15°).
Step 2: Grip
Bend at the hips and grip the bar just outside your legs (shoulder-width apart). Use a double overhand grip to start. Your arms should hang straight down from your shoulders — no bending the elbows.
Step 3: Shins to Bar
Bend your knees until your shins lightly touch the bar. Do not move the bar — bring your shins to it. The bar stays over mid-foot.
Step 4: Chest Up
Squeeze your chest up and pull your shoulder blades together slightly. This sets your back in a neutral, rigid position. You should feel tension through your lats and a stretch in your hamstrings. Your lower back should be flat — not rounded, not excessively arched.
Step 5: Breathe and Pull
Take a deep breath into your belly (see Breathing and Bracing below), brace your core, and drive the floor away with your legs. The bar, your hips, and your shoulders should all rise together. Do not jerk the bar — apply force gradually until the slack comes out of the bar, then accelerate.
Executing the Lift
The Pull (Concentric)
- Push the floor away with your legs while keeping the bar in contact with your body (or as close as possible).
- Keep the bar traveling in a straight vertical line — it should drag up your shins and thighs.
- Once the bar passes your knees, drive your hips forward to lockout. Squeeze your glutes at the top.
- Stand fully upright with hips and knees locked, shoulders slightly behind the bar.
The Lockout
At the top: hips fully extended, knees locked, chest up, shoulders back. Do not hyperextend your lower back or lean backward excessively. The lift is complete when you are standing tall.
The Descent (Eccentric)
Reverse the movement by pushing your hips back first (hinging), then bending your knees once the bar passes them. Control the descent — do not drop the bar. Lower it along the same path it went up. For conventional deadlifts, you can reset briefly on the floor between reps (dead stop) or use touch-and-go technique.
Common Mistakes
Rounding the lower back
Set your back before each rep by squeezing your chest up. If you cannot maintain a neutral spine, the weight is too heavy.
Bar drifting away from the body
Keep the bar in contact with your legs throughout the lift. Think of dragging it up your shins.
Hips rising faster than shoulders
Your back angle should stay constant until the bar passes the knees. If your hips shoot up first, you are turning the deadlift into a stiff-leg pull — reduce weight and practice.
Jerking the bar off the floor
Take the slack out of the bar before pulling. Apply force gradually until you feel the bar become tight in your hands, then accelerate.
Hyperextending at lockout
Stand tall — do not lean back. Excessive hyperextension compresses the lumbar spine under load.
Looking up or craning the neck
Keep a neutral neck position. Pick a spot on the floor 2–3 meters ahead and focus on that.
Grip Options
Double Overhand
Both palms face you. The safest and most natural grip. Use this for warm-ups and lighter sets. Grip will typically become the limiting factor at 1.2–1.5× bodyweight.
Mixed Grip (Over/Under)
One palm faces you, one faces away. Prevents bar roll. Alternate which hand is supinated between sets to reduce asymmetrical loading. Be aware of a slight bicep tear risk on the supinated arm — keep that arm straight.
Hook Grip
Wrap your thumbs around the bar, then cover them with your fingers. Symmetrical and very secure. Uncomfortable initially but most lifters adapt within 2–4 weeks. Preferred by Olympic weightlifters and many powerlifters.
Straps
Fabric or leather loops that wrap around the bar. Eliminate grip as a limiting factor. Best used for high-rep training or when grip fatigue limits target muscle stimulus. Not permitted in powerlifting competition.
For a detailed analysis of your grip-to-deadlift ratio, try our Grip Strength Calculator.
Breathing and Bracing
Proper bracing is critical for spinal safety under heavy loads:
- Take a deep breath into your belly — not your chest. Your ribcage should expand 360° (front, sides, and back).
- Brace your core as if you are about to be punched in the stomach. Push your abs outward against your belt (if wearing one) or against the pressure of your breath.
- Hold this brace throughout the entire rep — both the pull and the descent.
- Exhale at the top after lockout, then rebrace before the next rep.
This technique is called the Valsalva maneuver. It increases intra-abdominal pressure, which stabilizes the spine. Research by Cholewicki et al. (1999) demonstrated that this significantly reduces spinal loading during heavy lifting.
Beginner Programming
If you are new to deadlifting, follow this simple progression:
Weeks 1–4: Learn the Pattern
- Frequency: 1× per week
- Sets × Reps: 3 × 5
- Intensity: Start with the empty bar or 40–60% of estimated 1RM
- Progression: Add 2.5–5 kg (5–10 lb) per session if all reps were completed with good form
- Focus: Consistent setup, neutral spine, controlled descent
Weeks 5–12: Build Volume
- Frequency: 1–2× per week
- Sets × Reps: 3–4 × 5
- Intensity: Working sets at RPE 7–8 (2–3 reps in reserve)
- Progression: Add 2.5 kg per session (linear progression)
- Accessories: Add RDLs (3 × 8–10) on a separate day for posterior chain development
Month 4+: Intermediate Programming
When linear progression stalls (you can no longer add weight every session), transition to a periodized approach. Use our Progressive Overload Calculator or 5/3/1 Program Generator to plan your next phase.
Tools to Help You
1RM Calculator
Estimate your one-rep max from a completed set
Warm-Up Calculator
Plan warm-up sets for any working weight
Sets and Reps Calculator
Personalized volume prescription by goal
Form Analyzer
AI-powered real-time technique feedback
Standards Calculator
Compare your deadlift to bodyweight-aware benchmarks
Progressive Overload Calculator
Build a week-by-week progression plan