How To Do A Deadlift

Deadlift Technique 101Step by step instruction on the safe and

proper way to perform the deadlift.

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Deadlift Technique

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Why The Deadlift?

• Builds all round strength.• Works most of the

muscles in your body.• Great for core strength.• Effective exercise to build

muscle and burn fat.

Start With Proper Deadlift GripDouble Overhand

• Start with this grip.

• Works on grip strength.

• Balanced• Safe• Is the weakest.

Proper Deadlift GripHook Grip

• Stronger• Balanced• Safe• Use when you

can’t do overhand.

Proper Deadlift GripLifting Straps

• Strongest• Use only when

necessary.• Doesn’t help with

grip strength but allows you to lift more weight.

Proper Deadlift Foot Position• The bar stays close to the body.• Feet close to shins to middle of laces.• Feet are hip width apart.• Toes slightly point out.

Proper Deadlift TechniqueFlat Back

Keep back flat and tight

through entire lift.

Proper Deadlift TechniqueRemove Stack

• All barbells have some flex to them.• Pull the slack out of the bar before

you begin your pull.

Proper Deadlift TechniqueThink Push

• Don’t pull, push the floor away.

Proper Deadlift TechniqueFirst Pull

• Keep tight and pull the weight as fast as you can off the floor.

• This phase ends when the bar passes just over the knees.

Proper Deadlift TechniqueSecond Pull

• After the bar passes the knees finish by squeezing with the glutes.

Proper Deadlift TechniqueBack To The Floor

Slide the bar down your thighs while you reverse everything.

Or, drop the weight.

Common Deadlift Errors

Things to avoid when deadlifting!

Common Deadlift ErrorsRounded Low Back

• Never let your low back arch.

• This is the most common error and can do serious damage to you back.

Common Deadlift ErrorsHyperextension

• You’ll see this with CrossFit a lot. But it’s wrong and can hurt your back.

• Don’t hyperextend.

• Squeeze the glutes to finish.

Be sure to give these other

deadlift variations a try.

Deadlift VariationsWe only covered the conventional deadlift, but there

are many more variations worth

trying out.

The sumo deadlift and rack pulls are good variations to

substitute for conventional

deadlifts.

• Sumo Deadlift• Conventional Deadlift

• Deficit Deadlift• Snatch Grip Deadlifts• Suitcase Deadlift• Romanian Deadlift• Trap Bar Deadlift

Watch Deadlift Demo On YouTube

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