How to Deadlift

Deadlifting is one of the most popular exercises you’ll see in most gyms. Unfortunately, it’s often one of the most common exercises you see people having trouble with, due to the load focusing quite heavily around the lower back area. 

Deadlifts are a great exercise when performed with the correct form. They help develop hamstrings, glutes and lower back muscles, plus, can deliver fast progress in terms of gains. 

To help you execute your deadlift with good form, we’ve got a step by step guide to show you how it’s done.

Phase #1 of the Deadlift

You want to position the bar so that your feet are placed just underneath it. Keep your feet in line with your hips, and send your hips behind you, bending your knees slowly to reach the bar. It’s so important that you keep your shoulders back and chest out, so as to avoid arching your back or bending the spine. 

Phase #2 of Deadlift

Now for the lifting part: at first you want to start straightening your legs until the bar reaches knee height. Once here, you can thrust your hips forward in order to stand up straight.

Phase #3 of Deadlift

Now you’re upright, make sure you don’t lock your knees or over the arch at the lower back in spinal flexion. Keep the spine neutral and squeeze your glutes. 

Phase #4 of Deadlift

Now lower the bar back down in a slow and controlled motion. This is safer and keeps your muscles under load for longer than just letting the bar drop down to the floor. Olympic lifters might drop the bar, but unless you’re lifting extremely heavy loads or competing, it’s best to keep the weights under your control.

Hinge at the hips to lower the bar down towards the floor, and when the bar reaches your knees, you can bend them to get it down to the ground. Keep your spine neutral throughout.

Want to get some more training tips and tricks? Check them out here.

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Written by Jessica Redman

Personal trainer and entrepreneur My name is Jess and I’m a personal trainer and run my own online training business at workthat.co.uk. I’m currently studying for a Masters in Strength and Conditioning, and I love all kinds of sports and training, as it is my go-to stress reliever and hugely helps my mental health. I love open water swimming, watching Arsenal play football (sometimes) and pumping playlists whilst running.