Deadlift

Lower BackBarbell

The deadlift is a foundational strength builder that trains the back extension muscles and develops posterior chain power.

How to do it

1Stand close to the bar with mid-foot underneath it, feet hip-width apart, toes turned slightly out.

2Hinge at your hips and bend your knees to grip the bar just outside your legs with a flat back and straight arms.

3Drive through the floor with your legs and extend your hips simultaneously, keeping the bar close to your body until standing fully tall.

4Hinge back at the hips to lower the bar down under control, reversing the movement while maintaining a flat back.

Common mistakes

Rounding your back: this exposes your lumbar spine to dangerous shear stress. Keep your back flat and tight.

Jerking the bar off the floor: pull the slack out of the bar first and build smooth pressure.

Drifting the bar away from your body: keep the bar dragging along your shins and thighs to protect your back.

Lifting too heavy: nail the hip hinge with moderate weight before loading up heavily.

Breathing

Inhale deep into your belly and brace your core before lifting. Exhale at the top or during the descent.

Make it harder or easier

To scale down: Use lighter dumbbells or kettlebells to master the hip hinge motion cleanly.

To level up: Gradually add weight on the barbell once your form and neutral spine are completely solid.

Advanced tweak: Perform block pulls to emphasize top-half lockout power with heavier loads.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.