How to Deadlift With Perfect Form
The deadlift is arguably the most functional exercise you can perform — you're literally picking something heavy off the ground. It trains your entire posterior chain (back, glutes, hamstrings) and builds the kind of full-body strength that transfers to everything from sports performance to carrying groceries.
The Setup
Stand with feet hip-width apart, the barbell over your mid-foot. Bend at the hips and grip the bar just outside your legs. Your shins should be close to (or touching) the bar. Drop your hips until your shoulders are directly over or slightly in front of the bar, and squeeze your chest up to flatten your back. Take a deep breath, brace your core, and you're ready to pull.
The Pull
Push the floor away with your legs while keeping the bar tight to your body. The bar should travel in a straight vertical line. Your hips and shoulders should rise at the same rate — if your hips shoot up first, you'll round your lower back. Lock out by squeezing your glutes at the top, standing tall without hyperextending your back.
Conventional vs Sumo
Conventional deadlifts (narrow stance, arms outside legs) emphasize the back and hamstrings. Sumo deadlifts (wide stance, arms between legs) shift more load to the quads and adductors. Neither is inherently better — try both and use whichever feels stronger and more comfortable for your body proportions.
Common Errors
Rounding the lower back is the most dangerous deadlift mistake. If you can't maintain a flat back, the weight is too heavy. Other common errors: starting with hips too low (turning it into a squat), jerking the bar off the floor (gradual tension buildup is safer), and not locking out completely at the top.
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