How to Deadlift Safely (Step by Step)
Updated
Short answer
To deadlift, stand with the bar over the middle of your feet, hinge at the hips to grip it just outside your legs, pull your shoulders down and back to flatten your back, then push the floor away and stand up with the bar close to your legs. Lower it by pushing your hips back. Beginners often start with a kettlebell, dumbbell or trap-bar deadlift.
Step by step
- Feet about hip-width, bar over the middle of your foot.
- Push your hips back and bend your knees until you can grip the bar just outside your shins.
- Squeeze the bar, pull your shoulders down and take the slack out so your back is flat.
- Brace, then push through the floor. Keep the bar touching your legs as it rises.
- Stand tall without leaning back. Lower by pushing your hips back first, then bending your knees once the bar passes them.
Common mistakes
| Mistake | Fix |
|---|---|
| Rounding the lower back | Lighter weight; raise the bar on blocks; brace harder before each rep |
| Bar drifting away from the legs | Think "drag the bar up your shins and thighs" |
| Hips shooting up first | Push the floor away with your legs; chest and hips rise together |
| Leaning back at the top | Finish by squeezing your glutes, standing straight |
Variations
- Kettlebell deadlift: easiest way to learn the hip hinge.
- Trap-bar (hex-bar) deadlift: more upright, often easier on the lower back.
- Romanian deadlift: start standing, lower to mid-shin with soft knees; great for hamstrings.
Stop if you feel sharp or joint pain, and get a qualified coach or physiotherapist to check your technique if you are unsure.
Frequently asked questions
Is the deadlift bad for your back?
Done with good technique and sensible progression, it strengthens the muscles around your hips and back. Start light and add weight gradually.
Should I wear a belt?
Beginners do not need one. Learn to brace first; a belt can help on heavy sets later.