Technique Summary

Stand in front of the bar with feet shoulder width apart.  Squat and bend your torso forward.  Take an overhand grip slightly wider than your shoulders.  Bring the bar up by first straightening your legs and then your torso.  Exhale at the top of the movement, inhale at the bottom.

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Exercise Type: Compound

Primary Muscle: Lower Back, Gluteus Maximus, Quadriceps, and Hamstrings

Secondary Muscle: Trapezius, Latissimus Dorsi, Rectus Abdominis, and Obliques

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Technique Details

The Deadlift is one of core strength training exercises.  It effectively involves most of your major muscle groups.  Begin by positioning your feet shoulder length apart.  Point your toes in the direction your knees bend.  As your squat your knees should go slightly forward over your toes.  This is also the direction your feet face when you walk.  Squat down and bend forward to grab the bar (not by rounding your back, but by rotating your hips forward).  Your back should be straight, chest out, shoulders back, and face forward throughout the motion.  The bar should be next to your shins (over your toes).  Lift the weight up by first straightening your legs.  Begin straightening your back when the bar gets to your knees.  Don’t hyperextend your back at the top of the exercise.  Keep the bar close to your body as you lift and lower the weight – almost scraping your body with it.  The bar should move in one line parallel to your body (you can use the smith machine to help maintain good form).

You could take two grips to perform the deadlift, both palms facing in, or one facing in and the other out.  Taking the opposite grip will prevent the bar from rolling out of your hands and allow you to use more weight as you develop your muscles.

Avoid using your shoulders or arms to help the lift.  Your shoulders should be steady and arms completely extended through the full range of motion.  Don’t lock out your elbows or your knees.  Locking out may lead to tendonitis.

If you are new to the deadlift, we encourage you to practice without any weights.  Begin using weights only when you are comfortable with the movement.