What is a Proper DEADLIFT Form?


The deadlift is a compound exercise, meaning it uses multiple joints throughout the body. Pay attention to your back position throughout the movement even before you lift the bar.

The key to avoiding the potential dangers of deadlifting is to use proper deadlift form, as described.


Follow the Steps:

  • Stand behind your barbell with your feet hip-width apart.
  • Hinge forward at the hips, keeping your back flat.
  • Once you feel the tension in your hamstrings along the back of your thighs, squat down until your hands reach the bar.
  • Grip the bar with an overhand or mixed deadlift grip one side overhand, the other underhand.
  • Grasp the bar with a hook grip, tucking your thumb underneath your index and middle fingers.
  • Squeeze the bar and rotate your shoulders outward this will engage your lats to help keep the bar close to your body.
  • Tighten your core and begin to stand. Keep the bar close to your body this will reduce potential strain on your lower back. Do not allow your hips to rise before your chest this will increase pressure on your lower back muscles. Keep your chest up and shoulders tight.

Hold the weight for a second at the top, with locked hips and knees. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. 

Your lower back must stay neutral to avoid injury. Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.


The fastest way to increase your Deadlift is to improve your form. By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gains. The best way to improve your form is by practicing Deadlifts with proper form.

If you find it difficult to perform a deadlift with a barbell, consider the kettlebell deadlift. If you don’t have kettlebells, you can substitute them with dumbbells. Here’s how to do it:

  • Stand with one kettlebell on the outside of each foot.
  • With your chest up, squat down and grip the kettlebell handles.
  • Keeping your low back flat, straighten your knees and hips, and stand.

This is the definitive guide to proper form on the conventional Deadlift


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