How Do I Deadlift With Good Form? Flat Back, Strong Legs
Stand with the bar over the middle of your feet. Bend down and grab it just outside your legs. Pull your chest up and make your back flat. Push the floor away with your legs. Stand tall, then lower it the same way. Start light. At American Muscle & Fitness, Goran can check your form.
Part 1
The five steps
- Step 1 Stand with feet hip width. The bar is over the middle of your foot.
- Step 2 Bend and grab the bar just outside your legs.
- Step 3 Drop your hips a bit until your shins touch the bar.
- Step 4 Chest up. Back flat. Take a big breath.
- Step 5 Push the floor away and stand up tall.
Part 2
Common mistakes
- Rounding your lower back
- Letting the bar drift away from your legs
- Yanking the bar off the floor
- Leaning way back at the top
Keep the bar close. It should slide up your legs. Squeeze your butt at the top. Do not lean back.
Part 3
A 4-week start plan
| Week | What to do |
|---|---|
| Week 1 | 3 sets of 5 with a light bar |
| Week 2 | 3 sets of 5, add 10 pounds |
| Week 3 | 3 sets of 5, add 10 pounds |
| Week 4 | 3 sets of 5, add 5 to 10 pounds |
Once a week is plenty at first. The deadlift is hard on your body. Give it time to rest.
Part 4
Is it bad for your back?
Done well, the deadlift makes your back and legs strong. Done poorly, it can hurt. Start light and go slow. If you have back pain now, ask your doctor first.
Part 5
Train it here
We have bars, plates and lots of floor space. Read our powerlifting for beginners post. Or visit our powerlifting gym page. Ready to try? Book a free visit.
Questions
Common Questions
How heavy should my first deadlift be?
Start with a weight you can lift 5 times with a flat back. For many people that is just the bar.
- Use bumper or big plates
- Add weight slowly
- Film a set
- Stop if form breaks
Should I wear a belt to deadlift?
Not at first. Learn to brace with your own breath and belly.
- Learn to brace
- A belt can come later
- Never skip form
- Ask a coach
How often should I deadlift?
Once a week is a good start for most people.
- It is very hard work
- Rest your back
- Squat on another day
- Track your lifts