View Full Version : proper deadlift form

09-08-2011, 02:24 AM
i am worried about doing deadlifts, i really do not want to throw something out of whack. I was wondering if anyone could shed some light on how its done

any help would be much appreciated:)

09-08-2011, 06:42 AM

-Keep your back straight through the entire movement
-Push with legs until the bar passes the knee then pull also with the back
-Lockout of Back and legs should be at the same time

09-08-2011, 01:07 PM
Pretty simple video, but there's more to it. You need to get properly set up. The bar needs to be in the middle of your foot as you're looking down. You also need to make sure your stance is roughly shoulder width. If you don't set up properly, you will either injure yourself or limit what you can do.

Additionally, you do not want to arch your back as you start the lift. It needs to be angled, but not arched.

Also, do NOT over extend your back at the top. There are several clips out there with guys arching their backs at the top. Not good.

Deadlifts are one of my favorite exercises. They are a compound exercise and honestly a great stress relief for me. It takes some power to get that bar up.


Mark Rippetoe is very well known for his strength and power exercises/tips. Also for his no BS approach. Watch his video clips and learn. Lots more here -> http://www.youtube.com/user/timdonahey Or buy his Starting Strength book.

09-08-2011, 11:04 PM
okay, awesome! will definitely give this a try next time my back workout comes around

09-09-2011, 01:45 AM
Don't be afraid to start light. Form is paramount.

09-09-2011, 08:25 PM
Good video to add to this Deviation. Deadlifts have been one of those exercises that is invaluable. From years of abuse in martial arts I crushed some vertebra in my neck making Squats impossible to do and I fell back on Deadlifts as my savior. While a great back exercise it is also a good leg exercise. In my current routine I do them both on my leg and back routines with a slight difference in how they are done. While I don't do Squats, last year I incorporated Front Squats, no pressure on my neck and have found they work very well.

Back in 2005 I severed my ACL (also martial arts) but continued doing my Deadlifts. These help strengthen my legs and my doctor, surgeon and my instructor were surprised I could go on and do the things I was doing prior to surgery. I even competed in 8 matches in a submission wrestling tournament prior to my surgery. I credit the stability and strength of my legs to Deadlifts. Prior to my surgery in December of 2005 I was so close to breaking the 400 lb mark but never attained it. I don't coddle my knee but I also don't over do it; not since the surgery which was a success. I still plan on breaking 400 and getting close again.

09-09-2011, 09:17 PM
They can definitely hit the legs. That's the beauty of compound exercises. I incorporate them as much as possible. Squats, deadlifts, and bench are core to my routines.

I was like the OP once. I didn't do squats and I didn't do deadlifts for fear of damaging something. The truth is there are other exercises that are considered easier that will also hurt you easier (think shoulders).

Good story there decu. Just proves how important deadlifts are.

09-12-2011, 07:53 PM
I always remind myself "ass down, chest up" before I start

09-13-2011, 04:23 AM
405.33 1RM; finally there. Now to strive for the next 425. :D

10-27-2011, 10:10 PM
Gents...couple things to note...some (like me) have a bit shorter arms. This makes the sumo style deadlift a better fit...


The link above can shed some light if you're wondering.

10-28-2011, 12:45 AM
Very true Primal.


01-29-2013, 12:50 AM
One issue that will confuse newbies is the animation on the android app. It shows a stiff legged deadlift rather than a normal one. Can't believe they got it wrong on one of the benchmark exercises.

01-29-2013, 03:06 PM
One issue that will confuse newbies is the animation on the android app. It shows a stiff legged deadlift rather than a normal one. Can't believe they got it wrong on one of the benchmark exercises.
Just noticed that too. I believe it used to be correct before they changed to people from drawings.