If you’re new to the gym or just want a stronger back, the deadlift is the move to try. It works multiple muscles at once, so you get a lot of bang for your buck. But if you do it wrong, you can hurt yourself fast. Below you’ll find the core ideas you need to lift safely and see real gains.
Deadlifts hit your hamstrings, glutes, lower back, and core all in one go. That means you build functional strength you can use in daily life – picking up boxes, moving furniture, even playing sports. Because the lift uses heavy weight, you also boost bone density and improve posture. Most strength programs keep deadlifts in the routine three times a week or at least once, because the payoff is huge.
1. Set Your Feet. Stand with your feet shoulder‑wide, toes pointing slightly out. The bar should sit over the middle of your foot, almost touching your shins.
2. Grip the Bar. Use a double‑overhand grip or alternate grip if the weight is heavy. Your hands should be just outside your knees.
3. Hinge, Don’t Squat. Push your hips back while keeping your chest up. Your back stays neutral – no rounding.
4. Engage Your Core. Take a deep breath, brace your stomach like you’re about to get punched, and keep that tension throughout the lift.
5. Drive Through Your Heels. As you stand up, press through the heels, squeeze your glutes, and pull the bar up in a straight line. The bar should stay close to your legs the whole time.
6. Finish Strong. At the top, your hips and knees should be fully extended, shoulders back, and the bar resting against your thighs. Don’t lean back or hyper‑extend.
After the lift, lower the bar by pushing your hips back and keeping the tension. Reset your position before the next rep.
Common mistakes include rounding the lower back, starting with the hips too high, and pulling with the arms. If you notice any of these, lower the weight and re‑check your setup.
For beginners, start with an empty bar or light plates to master the motion. Once you feel comfortable, add weight in small increments – about 5 % each week. Track your reps and sets in a notebook or app, so you know when to push harder or back off.
Variations like the sumo deadlift, Romanian deadlift, and trap bar deadlift let you target slightly different muscles or reduce stress on the lower back. Try each version after you’ve nailed the standard form.
Remember, consistency beats intensity. Stick with the deadlift routine, keep your form clean, and you’ll notice stronger lifts, better posture, and a sturdier core within weeks.
Ready to add deadlifts to your workout? Grab a bar, set your feet, and give the tips above a try. Stay safe, stay focused, and watch the strength grow.
