Deadlift

The king of posterior chain exercises — builds total body strength, power, and functional fitness

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⚡ Quick Reference

Aspect	Details
Pattern	Hip Hinge
Primary Muscles	Glutes, Hamstrings, Erector Spinae
Secondary Muscles	Quads, Lats, Traps
Equipment	Barbell, Weight Plates
Difficulty	⭐⭐ Intermediate
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Bar position: Bar over mid-foot, about 1 inch from shins
   • Standard plates should place bar at correct height (9" from floor)
2. Stance: Feet hip-width apart, toes slightly out (5-15°)
3. Hip hinge: Push hips back, bend down to bar
4. Grip: Hands just outside legs, arms vertical
   • Double overhand (best for training grip)
   • Mixed grip (more weight, use straps if needed)
5. Back position: Chest up, shoulders over or slightly in front of bar
6. Create tension: Pull slack out of bar before lifting

Equipment Setup

Equipment	Setting	Notes
Barbell	Standard 20kg/45lb Olympic bar	7 feet long
Plates	Standard diameter (17.7")	Smaller plates = deficit deadlift
Chalk	Optional	Improves grip
Straps	Optional for high reps	Don't use for max strength work

Setup Cue

"Bend the bar around your shins, pull the slack out — tension before motion"

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Creating full-body tension before the pull

1. Feet under hips, bar over mid-foot
2. Hip hinge down, grip bar outside knees
3. Drop hips slightly, chest up
4. Big breath into belly, brace core HARD
5. Pull slack out of bar — you should hear/feel tension

Tempo: Take your time — setup is everything

Feel: Lats engaged, hamstrings loaded, ready to explode

⬆️ Pull Phase

What's happening: Driving through the floor to stand up

1. "Push the floor away" — drive through whole foot
2. Keep bar close to body (scraping shins is normal)
3. Extend knees and hips simultaneously
4. Breathing: Hold breath throughout the lift

Tempo: 1-2 seconds (controlled, powerful)

Feel: Entire posterior chain firing, total body tension

Critical: Bar path should be vertical — straight up and down

🔝 Lockout

What's happening: Full hip extension, standing tall

1. Hips and knees fully extended
2. Shoulders back, chest up
3. DO NOT hyperextend lower back — just stand tall
4. Squeeze glutes at top

Common error here: Over-extending back. Just stand up straight.

⬇️ Lowering

What's happening: Controlled descent, maintaining tension

1. Push hips back first (hip hinge)
2. Once bar passes knees, bend knees to lower
3. Keep back tight — don't just drop it
4. Bar stays close to body
5. Breathing: Exhale on the way down, or hold

Tempo: 2-3 seconds (controlled)

Feel: Same muscles working eccentrically

Note: Some lifters drop from lockout (in competition). For training, control it down.

Key Cues

Primary Cues

• "Push the floor away" — engages legs, prevents pulling with back
• "Bar close, lats tight" — keeps bar path vertical
• "Chest up, big breath" — maintains neutral spine

Tempo Guide

Goal	Tempo	Example
Strength	X-0-2-1	Explosive up, no pause, 2s down, 1s reset
Hypertrophy	2-1-3-1	2s up, 1s pause, 3s down, 1s reset
Power	X-0-X-1	Explosive up, no pause, controlled drop

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes	Hip extension — driving hips forward to lockout	█████████░ 90%
Hamstrings	Hip extension, knee stabilization	█████████░ 85%
Erector Spinae	Maintaining neutral spine under load	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Quads	Knee extension at start of pull	██████░░░░ 60%
Lats	Keep bar close to body	██████░░░░ 65%
Traps	Stabilize shoulders, hold bar	██████░░░░ 60%

Stabilizers

Muscle	Role
Core	Maintains torso rigidity, protects spine
Forearms/Grip	Holds onto the bar throughout the lift

Muscle Emphasis

To emphasize glutes/hamstrings: Conventional stance, more hip hinge To emphasize quads: Sumo stance, more upright torso To emphasize upper back: Snatch grip (wider), slower tempo

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips rising first	"Stripper deadlift" — hips shoot up, bar doesn't move	Turns into stiff-leg deadlift, back does all work	Keep chest up, drive legs simultaneously
Rounded lower back	Spine flexion under load	Disc injury risk	Lighter weight, brace harder, improve mobility
Bar drifting forward	Bar away from body	Increases moment arm, strains back	"Lats tight, bar close" — engage lats
Hyperextending at top	Leaning back at lockout	Lower back compression	Just stand tall, don't lean back
Not resetting	Touch-and-go without repositioning	Form degrades over reps	Full reset between reps for technique work

Most Common Error

Lower back rounding — often due to poor setup or going too heavy. Film yourself from the side. If you see rounding, reduce weight and focus on bracing.

Self-Check Checklist

• Bar starts over mid-foot (not toes)
• Back is neutral or slightly arched (not rounded)
• Bar path is vertical (stays close to body)
• Hips and shoulders rise together
• Full lockout without hyperextension

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🔀 Variations

By Stance and Grip

Conventional (Standard)

Aspect	Details
Stance	Hip-width, toes slightly out
Grip	Hands outside knees
Best For	Most people, balanced muscle development
Emphasis	Glutes, hamstrings, lower back

Sumo Deadlift

Aspect	Details
Stance	Wide stance, toes out 30-45°
Grip	Hands inside knees
Best For	Wider hips, shorter torso, powerlifters
Emphasis	Glutes, quads, adductors

Key difference: More upright torso, less lower back stress, shorter range of motion

Trap Bar (Hex Bar)

Aspect	Details
Stance	Stand inside the bar
Grip	Neutral grip on handles
Best For	Beginners, back issues, sports training
Emphasis	More quad involvement, less lower back

Key difference: More of a squat-like movement, easier to learn, safer for most people

By Training Purpose

Strength Focus

Variation	Change	Why
Singles	1 rep at 90%+	Max strength, CNS adaptation
Pause Deadlift	2s pause at knee height	Build sticking point strength
Rack Pull	Start from pins above knees	Overload lockout, work weakness

Hypertrophy Focus

Variation	Change	Why
Romanian Deadlift	Focus on eccentric, less knee bend	Hamstring/glute hypertrophy
Deficit Deadlift	Stand on 1-3" platform	Increased range of motion
Tempo Deadlift	3s up, 3s down	More time under tension

Power/Athletic Focus

Variation	Change	Why
Speed Deadlift	60-70% for max speed	Rate of force development
Trap Bar Deadlift	Neutral handles, jump at top	Power production, vertical jump training
Clean Pull	Pull explosively, shrug at top	Olympic lifting accessory

Grip Variations

Grip Type	When to Use	Pros	Cons
Double Overhand	Always for training	Balanced, builds grip	Limits max weight
Mixed Grip	Heavy singles, PRs	Can hold more weight	Bicep tear risk, imbalanced
Hook Grip	Olympic lifting style	Secure, balanced	Painful on thumbs
Straps	High-rep accessory work	Removes grip limitation	Doesn't build grip

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% 1RM)	RIR
Strength	3-5	1-5	3-5 min	85-100%	0-2
Power	3-5	1-3	3-4 min	70-85%	3-4
Hypertrophy	3-4	5-10	2-3 min	70-80%	2-3
Endurance	2-3	12-15+	90s-2min	50-65%	3-4

Workout Placement

Program Type	Placement	Rationale
Strength-focused	First exercise	Most demanding, requires freshness
Pull day	First or second	Primary posterior chain movement
Full-body	First exercise	Biggest compound movement
Lower body day	First or with squats	Foundational lift

Deadlift Fatigue

Deadlifts are extremely taxing on the CNS and lower back. Don't program heavy deadlifts and heavy squats on the same day unless you're advanced.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3 sets, focus on technique
Intermediate	1x/week heavy, 1x light	4-5 sets heavy, 3 sets light
Advanced	1x/week heavy	5-8 sets, periodized intensity

Progression Scheme

Progressive Overload

Add weight only when form is perfect. Deadlift responds well to 5-10 lb jumps. Consider using microplates (1.25-2.5 lb) for smaller progressions.

Sample Progression

Week	Weight	Sets x Reps	Notes
1	225 lbs	3x5	Build technique
2	235 lbs	3x5	Add 10 lbs
3	245 lbs	3x5	Add 10 lbs
4	185 lbs	3x5	Deload week (75%)
5	255 lbs	3x5	Continue progression

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Trap Bar Deadlift	Learning the pattern, back issues
Rack Pull	Limited mobility, work on lockout
Kettlebell Deadlift	True beginner, learning hip hinge
Romanian Deadlift	Focus on hamstrings, less weight

Progressions (Harder)

Exercise	When Ready	Link
Deficit Deadlift	Can deadlift 1.5x bodyweight with perfect form
Snatch Grip Deadlift	Want to build upper back, Olympic lifting
Pause Deadlift	Need to overcome sticking point

Alternatives (Same Goal, Different Movement)

Back-Friendly

Alternative	Avoids	Good For
Trap Bar Deadlift	Lower back stress	Back issues, still build legs
Romanian Deadlift	Heavy spinal loading	Hamstring focus, lighter loads

Home/Minimal Equipment

Alternative	Equipment
Kettlebell Deadlift	Single kettlebell
Dumbbell Deadlift	Dumbbells

Unilateral

Alternative	Benefit
Single-Leg RDL	Balance, fix imbalances
Single-Leg Deadlift	Stability, functional strength

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Compression and shear forces	Use trap bar, reduce ROM with rack pulls
Disc herniation	Spinal loading	Avoid entirely or use trap bar with clearance
Hamstring injury	Stretch under load	Wait until healed, start with Romanian deadlift
Pregnancy	Intra-abdominal pressure	Switch to kettlebell or stop entirely in 2nd/3rd trimester

Stop Immediately If

• Sharp pain in lower back (not muscle fatigue)
• Shooting pain down legs (nerve impingement)
• Loss of grip/numbness in hands
• Dizziness or vision changes
• Form completely breaking down

Injury Prevention

Strategy	Implementation
Perfect setup	Never rush — setup determines safety
Brace properly	Big breath, brace core before every rep
Neutral spine	Film yourself — never lift with rounded back
Progress slowly	5-10 lb jumps, perfect form before adding weight
Use a belt	Above 80% 1RM, provides external cue for bracing

Bicep Tear Prevention (Mixed Grip)

If using mixed grip:

• Never curl the supinated arm — keep it straight
• Alternate which hand is supinated each set
• Consider straps instead for high-rep work
• Use hook grip as safer alternative

Most Common Injury

Lower back strain from rounding or poor bracing. Always prioritize form over weight. A rounded-back deadlift is a ticking time bomb.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/Extension	90-100° flexion	🔴 High
Knee	Flexion/Extension	60-90° flexion	🟡 Moderate
Ankle	Dorsiflexion	10-15°	🟢 Low
Spine	Neutral maintenance	Minimal movement	🔴 High
Shoulder	Stabilization	Minimal	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	90° flexion	Can touch toes with slight knee bend	Hip flexor stretches, hamstring work
Ankle	10° dorsiflexion	Shins can come forward over toes	Ankle mobility drills, elevated heel
Thoracic	Good extension	Can maintain chest up in hinge	Foam roll, thoracic extensions

Joint Health Note

Deadlifts are safe when done correctly. The spine is under compression but in a neutral position — this actually strengthens the discs and supporting muscles. Problems arise from poor form, not the exercise itself.

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❓ Common Questions

Should I use a belt?

Use a belt for heavy sets (above 80% 1RM) or when going for PRs. Learn to brace without one first. A belt gives your abs something to push against, increasing intra-abdominal pressure and spinal stability. Don't rely on it for all training.

Mixed grip or straps?

For max strength work, use mixed grip or hook grip. For high-rep accessory work (8+ reps), straps are fine — they remove grip as the limiting factor so you can focus on the target muscles. Build grip strength separately with farmer's carries and dead hangs.

Touch-and-go or reset each rep?

Reset each rep for technique work and strength building. Touch-and-go is fine for conditioning or if you're advanced with perfect form. Resetting ensures every rep starts from the correct position.

Conventional or sumo — which is better?

Neither is universally better. Try both:

• Conventional: Better if you have long arms, shorter legs, good hip mobility
• Sumo: Better if you have wide hips, shorter arms, or lower back issues

Most people are stronger in one or the other. Do what feels better.

How often should I deadlift?

Most lifters do well with 1-2x per week. Deadlifts are extremely taxing, so recovery matters. One heavy session (3-5 reps) and one lighter accessory session (Romanian deadlifts, 8-12 reps) works well.

Is it normal for the bar to scrape my shins?

Yes. If you're pulling correctly (bar close to body), shin scraping is common. Wear long socks or sweatpants. If it's excessively painful, check your setup — bar should start over mid-foot, not touching shins.

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📚 Sources

Biomechanics & Muscle Activation:

• Hales, M. (2010). Improving the Deadlift: Understanding Biomechanical Constraints — Tier A
• Swinton, P.A. et al. (2011). Contemporary Training Practices in Elite British Powerlifters — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• Rippetoe, M. (2011). Starting Strength — Tier C
• NSCA Essentials of Strength Training — Tier A
• Wendler, J. (2013). 5/3/1 Forever — Tier C

Technique:

• Powerlifting USA Archives — Tier C
• Stronger by Science — Greg Nuckols — Tier B
• Kabuki Strength — Tier C

Safety:

• McGill, S. (2015). Back Mechanic — Tier A
• NSCA Position Statement on Injury Prevention — Tier A

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For Mo

When to recommend this exercise:

• User wants to build total body strength
• User's goal is powerlifting, strength sports, or general fitness
• User has mastered hip hinge pattern (can Romanian deadlift properly)
• User has no acute back injuries

Who should NOT do this exercise:

• Acute low back injury or recent surgery → Suggest Trap Bar Deadlift or Romanian Deadlift
• Complete beginner to lifting → Start with Kettlebell Deadlift or Trap Bar Deadlift
• Severe mobility restrictions → Suggest Rack Pull with reduced ROM

Key coaching cues to emphasize:

1. "Bar over mid-foot, pull the slack out"
2. "Push the floor away, bar stays close"
3. "Big breath, brace hard like someone's about to punch you"
4. "Hips and shoulders rise together"

Common issues to watch for in user feedback:

• "My lower back hurts" → Check setup, likely rounding or poor bracing
• "I can't hold onto the bar" → Improve grip strength, consider mixed grip or straps
• "My hips shoot up first" → Cue "chest up," may need to strengthen quads
• "I feel it all in my back" → Form issue — not using legs, need video check

Programming guidance:

• Pair with: Upper body push (bench press), accessory work (rows, Romanian deadlifts)
• Avoid same day as: Heavy squats (both tax CNS and lower back heavily)
• Typical frequency: 1x heavy (1-5 reps), optionally 1x light/accessory (Romanian deadlift)
• Place early in workout when fresh

Progression signals:

• Ready to progress when: 3x5 with perfect form, neutral spine, 1-2 RIR
• Regress if: Form breaking down, lower back rounding, persistent pain
• Consider variation if: Stalling for 3+ weeks — try sumo, deficit, or pause deadlifts

Red flags:

• Rounded lower back under load → immediate form correction needed
• Sharp pain (not muscle burn) → stop exercise, assess
• Hips shooting up every rep → load too heavy or quad weakness

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Last updated: December 2024