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How to Deadlift: Complete Form Guide

The king of all lifts. Master the conventional deadlift to build total-body strength, muscle mass, and functional power.

Primary Muscles Back, Glutes, Hamstrings
Equipment Barbell
Difficulty Intermediate
Movement Type Hip Hinge (Pull)
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Muscles Worked

The deadlift is the ultimate compound exercise, recruiting more muscles than any other single movement. Here's the complete muscle activation breakdown:

Muscle Group Role Activation Level
Erector Spinae Primary 90%
Gluteus Maximus Primary 85%
Hamstrings Primary 75%
Quadriceps Secondary 50%
Latissimus Dorsi Stabilizer 45%
Trapezius Stabilizer 40%
Forearm Flexors Grip 50%
Core (Abs/Obliques) Stabilizer 55%
Why It's Called "The King": The deadlift works approximately 95% of your body's muscles, making it the most efficient exercise for building total-body strength and muscle mass.

How to Deadlift: Step-by-Step

Key Setup Cues

  • Bar over mid-foot (1 inch from shins)
  • Feet hip-width apart (narrower than squat)
  • Arms straight, shoulders over or slightly in front of bar
  • Big breath, brace core like taking a punch
1

Setup Position

Stand with feet hip-width apart, toes slightly pointed out. Position the barbell over your mid-foot—about 1 inch from your shins. The bar should be centered over the middle of your entire foot, not just what you can see.

Grip: Bend at the hips (not knees first) and grip the bar just outside your legs. Use a double overhand grip for lighter weights or mixed grip/hook grip for heavy pulls.

2

Set Your Back

Before lifting, create total-body tension. Drop your hips until your shins touch the bar, pull your chest up, and squeeze your lats as if tucking them into your back pockets. Your back should be flat—neutral spine, not rounded or hyperextended.

Breathing: Take a deep breath into your belly (not chest), brace your core hard, and hold it throughout the lift.

3

The Pull (Drive Phase)

Push the floor away with your legs while keeping the bar tight against your body. The bar should travel in a perfectly straight vertical line. Your hips and shoulders should rise at the same rate—don't let your hips shoot up first (this causes back rounding).

Cue: "Push the floor away" rather than "pull the bar up."

4

Lockout

As the bar passes your knees, drive your hips forward powerfully to stand tall. Squeeze your glutes hard at the top. Your body should form a straight line—don't lean back excessively or hyperextend your lower back.

Shoulders: Pull shoulders back slightly, chest proud. Hold for a brief moment at the top.

5

The Descent

Lower the bar by hinging at the hips first—push your butt back. Once the bar passes your knees, bend them to lower it to the floor. Keep the bar close to your body throughout. You can lower under control or drop from the top (if using bumper plates).

Reset: For multiple reps, reset your position at the bottom. Don't bounce the bar.

Recommended Tempo

Controlled: 1 second up, 2 seconds down

Strength Focus: Explosive up, controlled down

Hypertrophy: 2 seconds up, 3 seconds down

Deadlift Strength Standards

How does your deadlift compare? These standards are based on a single-rep max (1RM) relative to body weight:

Level Men (x Bodyweight) Women (x Bodyweight)
Beginner 1.0x BW 0.75x BW
Novice 1.25x BW 1.0x BW
Intermediate 1.5x BW 1.25x BW
Advanced 2.0x BW 1.5x BW
Elite 2.5x+ BW 2.0x+ BW

Track your deadlift progress and see your estimated 1RM automatically calculated.

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Progressive Overload Guide

The deadlift responds incredibly well to progressive overload. Here's how to structure your training:

Strength (1-5 reps)

Sets: 5 sets of 3-5 reps

Rest: 3-5 minutes between sets

Progression: Add 5-10 lbs when you hit 5 reps on all sets

Frequency: Once per week heavy

Hypertrophy (6-10 reps)

Sets: 3-4 sets of 6-8 reps

Rest: 2-3 minutes between sets

Progression: Add 5 lbs when you complete all reps

Focus: Controlled tempo, muscle tension

Beginner Program

Sets: 3 sets of 5 reps

Rest: 3 minutes between sets

Progression: Add 10 lbs every session (linear progression)

Duration: Progress weekly for 3-6 months

ATLAS AI Tip: PRPath's AI coach analyzes your deadlift history and automatically suggests when to increase weight based on your performance trends—taking the guesswork out of progression.

Common Mistakes & Fixes

✗

Rounding the Lower Back

The Problem: Spinal flexion under load puts dangerous stress on your discs.

The Fix: Set your back before every rep. Pull your chest up, squeeze lats, brace core. If your back rounds, the weight is too heavy—lower it and build up.

✗

Bar Drifting Away

The Problem: Bar traveling forward increases lower back stress and makes the lift harder.

The Fix: Drag the bar up your legs. Wear long pants or socks. The bar should leave marks on your shins (battle scars of good form).

✗

Hips Rising First

The Problem: Hips shooting up turns the deadlift into a stiff-leg pull with a rounded back.

The Fix: Think "push the floor away" not "pull the bar up." Hips and shoulders should rise at the same rate.

✗

Jerking the Bar

The Problem: Yanking the bar off the floor loses tension and can injure your biceps or back.

The Fix: "Take the slack out" of the bar first. Pull until the bar clicks against the plates, build tension, then drive.

✗

Hyperextending at Lockout

The Problem: Leaning back excessively compresses the spine unnecessarily.

The Fix: Stand tall with glutes squeezed. Your body should be a straight line—no backward lean.

✗

Looking Up

The Problem: Cranking your neck back causes neck strain and can throw off your whole lift.

The Fix: Keep a neutral neck. Look at a spot on the floor 10-15 feet ahead of you.

Deadlift Variations

Sumo Deadlift

Alternative Stance

Wide stance with hands inside knees. More quad and adductor emphasis. Often allows higher max weights. Better for lifters with long torsos.

Learn Sumo Deadlift →

Romanian Deadlift (RDL)

Hamstring Focus

Starts from standing, minimal knee bend. Maximum hamstring and glute stretch. Excellent for building the posterior chain.

Learn Romanian Deadlift →

Trap Bar Deadlift

Beginner Friendly

Hexagonal bar allows neutral grip and more upright torso. Easier on the lower back. Great for athletes and beginners.

Deficit Deadlift

Advanced

Stand on a 1-3" platform for increased range of motion. Builds strength off the floor. Use lighter weight than conventional.

Paused Deadlift

Strength Builder

Pause at knee height for 2-3 seconds. Eliminates momentum and builds positional strength. Great for fixing technique.

Block/Rack Pull

Lockout Strength

Start with bar elevated on blocks or rack pins. Focuses on top portion of lift. Allows heavier weights for overload.

Frequently Asked Questions

How much should I be able to deadlift?

Strength standards vary by body weight and experience. Beginners: 1x bodyweight. Intermediate (1-2 years): 1.5x bodyweight. Advanced (3+ years): 2x bodyweight. Elite lifters can pull 2.5-3x bodyweight. Don't compare yourself to others—focus on progressive improvement.

What muscles does the deadlift work?

The deadlift is a full-body compound movement. Primary muscles: erector spinae (back), glutes (85%), hamstrings (75%), and quadriceps (50%). Secondary: lats, traps, forearms, and core muscles for stabilization. It works approximately 95% of your body's muscles.

Is deadlifting bad for your back?

No, when performed with proper form, deadlifts actually strengthen your back and can help prevent injuries. Back injuries occur from improper form (rounding the spine) or lifting too heavy too soon. Start light, master form, then progress gradually.

How often should I deadlift?

Most people benefit from deadlifting 1-2 times per week. The deadlift is very taxing on the nervous system and requires 48-72 hours of recovery. Beginners can start with once per week. Advanced lifters might do one heavy day and one light/variation day.

Should I use a belt for deadlifts?

A belt can help you lift more weight by giving your core something to brace against. Use it for heavy sets (85%+ of max) but train without a belt for lighter work to build core strength naturally. A belt is a tool, not a crutch.

Related Exercises

Romanian Deadlift

Hamstrings, Glutes

Leg Press

Quads, Glutes

Barbell Row

Back, Biceps

Lat Pulldown

Lats, Biceps

🛠️ Free Training Tools

1RM Calculator

Calculate your one-rep max and find your ideal working weights for any rep range.

Progressive Overload Guide

Learn the science behind muscle growth and how to apply progressive overload effectively.

Auto-Progression Feature

See how PRPath automatically tracks and suggests weight increases for optimal gains.

Track Your Deadlift Progress

Log your sets, track your PRs, and let ATLAS AI guide your progressive overload. See exactly when to add weight based on your performance.

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