Deadlift Guide

Introduction

The deadlift is the ultimate test of total body strength - simply pick up the heaviest weight you can from the floor. It targets the entire posterior chain including hamstrings, glutes, erector spinae, lats, and grip, making it one of the most complete exercises you can perform.

Conventional Setup

• Stand with feet hip-width apart, bar over mid-foot
• Grip bar just outside knees with straight arms
• Bend knees until shins touch the bar
• Chest up, shoulders over or slightly in front of bar
• Engage lats by 'protecting your armpits'
• Take slack out of bar before initiating pull

Sumo Setup

• Wide stance with feet angled out 30-45 degrees
• Grip bar inside your legs at shoulder width
• Push knees out over toes
• More upright torso compared to conventional
• Requires good hip mobility
• Often preferred by shorter lifters or those with long torsos

Common Mistakes

• Rounding lower back - keep spine neutral throughout lift
• Bar drifting away from body - keep it close to legs
• Hips shooting up first - push floor away, don't pull
• Not taking slack out of bar - creates jerky start
• Hyperextending at lockout - stand tall, don't lean back
• Looking up during lift - maintain neutral neck

Strength Building Tips

• Deadlift heavy 1-2x per week (CNS demanding)
• Use deficit deadlifts to improve off-floor strength
• Block/rack pulls for lockout strength
• Train grip separately if it's a limiting factor
• RDLs and good mornings for hamstring/back strength
• Don't bounce reps - reset between reps for heavy sets

Recommended Equipment