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Deadlifts are top for strength and muscle. As a coach, I recommend them because they transform bodies and boost performance in sports.
It’s not easy, it takes technique to avoid injuries, but done right, it’s a blast! Strengthens lower back and almost the whole body: legs, glutes, arms… If you master it, you’ll have an amazing tool for muscle growth.
Index
Step-by-step deadlift technique
I suggest 3 phases to help you become a pro at this exercise:
Starting position
- Place the bar close to your shins.
- Your body weight should rest on your heels.
- Keep your back straight, with your glutes pushed back and hips locked in.
- Activate your glutes and core.
- Stick your chest out and retract your shoulder blades.
- Keep your head aligned with your back, looking forward.
- Take a deep breath before the lift.
Concentric phase (lifting):
- Push the floor with your legs and core strength, don’t try to lift the bar with your back.
- Exhale during the lift.
- Keep the bar as close to your body as possible throughout the movement.
- Extend hips and knees simultaneously.
- When you reach your knees, give a hip thrust until you’re standing fully upright.
Eccentric phase (lowering)
- Control the descent, but you don’t have to go slow if you’re working with heavy loads.
- Let the bar drop in a controlled way once it reaches knee height to avoid lower back injuries.
Common deadlift mistakes and how to avoid them
Top tips for flawless technique:
- Letting the bar drift away from the body: this increases leverage and stress on the lower back.
- Rounding the lumbar spine: your back should stay straight at all times.
- Starting the movement with bent arms: arms should act like hooks, not lifters. So always keep them straight.
- Doing the movement uncoordinated: hip and knee extension must happen at the same time.
- Wearing the wrong shoes: avoid sneakers with air cushions or high heels, as they affect stability. To improve it, you can start training barefoot to fully align your body.
Which grip to use for deadlifts?
We should use the double pronated grip whenever possible, it’s the safest and least painful. But there are other grip types:
| Grip type | When to use it? | Advantages | Disadvantages |
| Double pronated (both palms facing us) | When grip strength isn’t a limiting factor. | Very safe. | Grip strength limits load progression. |
| Mixed (one palm facing us) | To lift the heaviest loads possible. | Very strong. | Risk of biceps injury (supinated hand) if elbow isn’t locked. |
| Hook grip (thumb wraps around the bar and is covered by the other fingers) | For advanced lifters who prefer it over mixed grip. | Very strong and secure. | Usually painful for beginners. |
When to use lifting straps?
Using lifting straps can be considered during training focused on completing higher training volume (hypertrophy, muscular endurance, speed, or power).
However, if max strength is the main goal (for example, competing in powerlifting), straps should be used less often (not “forbidden,” since they can be useful in a plan to lose less power during a high-volume period).
If you’re never going to compete, there’s no need to put your biceps at more risk than necessary, and you can use straps for the last sets.
Deadlift variations
Some main variations to do this exercise at home or in the gym are:
Stiff-legged deadlift (SLDL): targets hamstrings and glutes. Knees stay almost straight throughout the movement.
Sumo deadlift: great for people with hip mobility issues. Feet are placed wider and hands inside the legs, reducing stress on the lower back.
Deficit deadlift: performed from a lower position, increasing range of motion. Improves strength in the initial phase of the lift.
Single-leg deadlift: done with one leg. Improves balance and strength in each leg individually.
References
- Escamilla, R. F., Francisco, A. C., Fleisig, G. S., Barrentine, S. W., Welch, C. M., Kayes, A. V., … & Andrews, J. R. (2000). A three-dimensional biomechanical analysis of sumo and conventional style deadlifts. Medicine and science in sports and exercise, 32(7), 1265-1275.
- McGuigan, M. R., & Wilson, B. D. (1996). Biomechanical analysis of the deadlift. The Journal of Strength & Conditioning Research, 10(4), 250-255.
- Schoenfeld, B. J., Contreras, B., Tiryaki-Sonmez, G., Wilson, J. M., Kolber, M. J., & Peterson, M. D. (2015). Regional Differences in Muscle Activation During Hamstrings Exercise. The Journal of Strength & Conditioning Research, 29(1), 159-164.
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