The Correct Form for a Dead Lift

Credit: Unsplash

Deadlifting is a great exercise to strengthen your back, hips, and legs. Here’s a simple guide to get your deadlift form right:

Starting Position:

  • Stand with your feet hip-width apart.
  • The barbell should be over the middle of your feet.


  • Grab the bar with both hands, palms facing you, or a mixed grip (one palm facing you, one facing away).

Body Position:

  • Bend at your hips and knees, keeping your back straight.
  • Your chest should be up, and your lower back should maintain its natural curve.


  • Push through your heels as you stand up, lifting the barbell.
  • Keep the bar close to your body.


  • Stand tall with your shoulders back and hips fully extended.

Lowering the Bar:

  • Hinge at your hips and bend your knees to lower the bar back to the ground.
  • Keep the bar close to your body during the descent.

Common Mistakes to Avoid:

  • Don’t round your back; maintain a neutral spine.
  • Avoid lifting with your back; use your legs and hips to generate the power.
  • Don’t jerk the bar; lift it smoothly.


  • Inhale before you lift.
  • Exhale as you stand up.

Remember, start with a lightweight to practice your form. As you get comfortable, gradually increase the weight.