Deadlift Technique: Step by Step Guide from intosport.com

This video will guide you through the key points of good technique for the barbell deadlift. This exercise provides a really good whole body workout when done properly and particularly focuses on toning and strengthening your legs and lower back.

It is however, very often done with poor technique so be sure to remember the key points covered in this guide.

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34 comments
  1. jonno.vip / January 8, 2014

    deadlift = Big weights! thats what its all about!

    • Hamza Lamrani / April 8, 2014

      fxhx j’y

    • Techorexia / May 5, 2014

      Not ruining your back is also an important part of Deadlift

  2. PUtbone / February 4, 2014

    They say lower abdominals should be drawn in, but it really should be the
    opposite… Take a deep breath in and squeeze your abs out as if you’re
    inflating yourself.

    Also, “the amount of weight is unimportant…” – yeah, tell that to a
    powerlifter. Heavy weights can be used if you have proper technique. The
    key is technique first, then weight. But to say that the weight is
    unimportant is totally false. 

  3. zay lifts / April 21, 2014

    all of my testosterone is gone now 

    • Vegeta Bles / November 14, 2014

      Okay then.

      I’m watching you!

    • zay lifts / November 14, 2014

      +Dylan Thomas Ok?

    • Vegeta Bles / November 14, 2014

      Yup. Okay…

    • Dylan Retrac / April 6, 2015

      +Dylan Thomas hahahaha you really creeped him out

    • Vegeta Bles / April 7, 2015

      I know hehe. Now u creeping me out you name stealer!!!!

  4. J.M. Studios / April 26, 2014

    This guy has too much extension in his back at the top. There is no need
    the slight “lean back” at the top, it does nothing. Also, neck, like the
    rest of your spine should be in a neutral position through the lift, that
    means NOT looking up when pulling the weight like in this video… Thirdly,
    your foot position should match your body’s natural posture, unless your a
    power lifter going for different goals in the lift. Simply hang from a bar
    relax your legs, let go and land on the floor, where your feet plant his
    your natural position. Your toes should NOT be parallel… This man’s foot
    position is too wide, as you can see at 2:15 how his arms now have to bend
    at the elbow to compensate to make room for the knees. Your arms should
    remain STRAIGHT for the entire lift or you risk bicep tear. 

    • Josie O'Callahan / August 2, 2014

      +Asurastrike One should NEVER lean back at the top of the exercise, unless
      you want to compress your intervertebral disks or get a hernia. Unless
      someone is competing and wants to show the judges the weight is locked out,
      leaning back adds nothing and risks the integrity of the back. If done
      correctly, standing upright with locked hips and all the right muscles
      activated, you already are working the entire back.

    • Josie O'Callahan / August 2, 2014

      +Djay Mash If an underhand grip works for you, that’s cool….I think for
      beginners, overhand is a little safer at first as to not strain the biceps
      when starting out. I think different grips are better for different people
      according to their ranges of motion and all that. This video does need
      serious help though, I agree I’ve seen way better.

    • Josie O'Callahan / August 2, 2014

      +jomo Crawford Of course nobody is perfect, but when you’re posting a
      tutorial for a powerful exercise like this, I think it’s irresponsible to
      not research it and make sure it’s as close to perfect as possible. People
      use these videos to learn and could hurt themselves. The commenter was
      right…his neck compromises his form and he shouldn’t lean back.

  5. Iranicus Malk / May 22, 2014

    Fucking snap city video..

  6. grammageo / June 30, 2014

    DONT DEADLIFT LIKE THIS GUY!

  7. HuskyBoyBarbenders / November 19, 2014

    Rounding back on deadlift is not always bad

    • KJH Strength & Powerlifting / June 29, 2015

      +HuskyBoyBarbenders lifting with your upper back relaxed / rounded is
      absolutely and perfectly fine … it makes the range shorter and you’re
      more explosive off the floor … combined with heavy rack pulls/block
      pulls just below the knees to ensure you can unfold to lockout its a
      perfect combination for serious deadlifting in conventional style for
      anyone who is predominantly a conventional lifter (rather than a sumo style
      lifter lifting conventionally for other reasons) … its how I lift and
      have done so for the past 25 years plus without issue …

    • the rubberducky / July 18, 2015

      +Powerlifting – Deadlift / Squat / Bench i agree i lift sumo now but i
      always use to lift conventional and same round upper back explode ripping
      the bar of the round and cause the shoulders were already rounded i never
      felt my form break

  8. Melker Ekströmer / December 9, 2014

    This is the wrong way…

    • mjfitnesscoach / April 2, 2015

      +Jim Tee hips higher than your knees at all time. This is leveled with the
      knees therefore activation of quadriceps is involved around the same as of
      the hamstrings. So basically the technique is wrong because hips are not
      higher than the hips, and deadlift is a posterior chain exercise.

  9. Beto Navarro / December 10, 2014

    Rule #1 no running shoes for deadlift !!!

  10. Cimmay Rivard / January 12, 2015

    So many experts who disagree with this form, just ignore them.

  11. Jon Howard / February 9, 2015

    My most strenuous lift back the day. Probably the wrong technique would
    drop my butt even with the bar. Felt like I seriously exerting every
    single muscle in my body.

  12. k9feces / March 9, 2015

    You really want to concentrate on lifting with the groin

    • Dylan Retrac / April 6, 2015

      hahaha yes this is the best way

  13. Alex Burkowsky / April 14, 2015

    garbage…

  14. BLA BLA LBALABA / May 3, 2015

    its uneven. his left arm is higher than the right, so u can see the whole
    bar slightly leaning.

  15. Anderson C / May 19, 2015

    I noticed he let the barbell touch the floor between every rep. I didn’t do
    that. Initially no soreness in my lower back (l00 pounds…I weigh around
    190). I would hold the barbell about an inch off the floor between
    reps…bad? 🙂

    But, when I added 50 pounds…did this for 2 days…3 sets of 3 to 5
    reps…3rd day I couldn’t do 1 rep…gave my body 2 days rest…no
    deadlifting 150 pounds…then the soreness went away…but as I put the
    barbell 1″ from the ground after one rep…pain returned to my lower
    back…stopped deadlifting for now.

    Probably should have put the barbell on the ground after every single rep
    to take the stress off my back…especially when deadlifting close to my
    bodyweight. Can I start deadlifting with lower weights soon (e.g. 50 pounds
    for a month, then 100 for the next month…etc) working my way back up to
    150?

  16. Zach S / July 7, 2015

    deadlifting with jogging shoes??? what?

    • UPP3RCU7 / July 27, 2015

      +Zach S what kind of shoes are recommended for this exercise and why?

    • Sergey Dogonov / August 7, 2015

      +UPP3RCU7 socks, the closer you are to the ground the more effective you
      will be able to move the weight

  17. Sifuva Camilo / July 15, 2016

    amazing

  18. Baboli36 / July 20, 2016

    Did he just say that weight doesn’t matter hahahahhahahahah

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