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Basic Deadlift Form for Beginners

Follow these steps in order to build a safe, solid deadlift setup.

  1. Set your starting position at the bar

    Stand with the bar close enough to nearly touch your shins, feet set about shoulder-width apart.

  2. Choose your grip

    Grip the bar just outside shoulder width. Choose an overhand grip with both palms facing you, or a mixed grip with one palm turned the other way, depending on what feels secure for the weight you're lifting.

  3. Set up with a hip hinge

    Bend your knees slightly, push your hips back, and lean your torso forward to reach the bar. This hip-hinge motion, folding at the hip joint, is the core of deadlift setup.

  4. Keep a neutral spine

    Lift with your back's natural curve maintained rather than rounded, which reduces strain on your lower back and lowers your risk of injury.

  5. Keep the bar close to your body

    The farther the bar drifts from your body, the more leverage stress builds on your lower back, so keep it brushing your shins and thighs as you lift.

  6. Drive through your legs and hips

    Push the floor away with your legs first, then drive your hips forward to stand tall. This is not a movement pulled up by the back muscles alone.

  7. Avoid the most common mistake

    Trying to straighten your back first to hoist the bar puts excessive strain on your lower-back muscles and spine. Always lead with the hip hinge and leg drive, in that order.

Setup is everything in a deadlift

More than almost any other lift, the deadlift is decided before the bar even leaves the floor. A solid hip hinge, a neutral spine, and a bar kept close to the body make the rest of the lift almost automatic. This is general guidance, not medical advice; if you have a back condition or are new to heavy lifting, learn the movement from a qualified trainer first.

The squat shares the same core principles

The hip hinge and neutral-spine cues that make a deadlift safe are the same ones that make a squat safe, so practicing one reinforces the other.

Frequently Asked Questions

Should I pull the bar up with my back?

No. The deadlift should be driven by your legs and hips, with your back staying in a stable, neutral position throughout. Trying to muscle the bar up with your back alone is one of the most common causes of injury.

Which grip should I use?

Either an overhand grip with both palms facing you, or a mixed grip with one hand turned the opposite way, works. The mixed grip is often used for heavier weights where grip strength becomes the limiting factor.