Cartoon illustration of a lifter demonstrating perfect deadlift form—neutral spine, hip-hinge setup, barbell close to shins—in a bright gym, showcasing safe technique for a stronger, injury-free deadlift.

Deadlift Form Guide: 5 Steps to Perfect Technique

5 Key Steps to a Safer, Stronger Deadlift – Master Your Form and Lift with Confidence

12–15 mins read • Published on: May 26, 2025

Table of Contents

  1. Introduction
  2. Step 1: Position Your Body and Bar
  3. Step 2: Set Your Grip and Shoulders
  4. Step 3: Brace Your Core
  5. Step 4: Pull the Weight
  6. Step 5: Lower the Weight and Reset
  7. Conclusion: Perfect Your Deadlift
  8. FAQs

Introduction

Want to master the deadlift safely and efficiently? Here's how to do it in 5 simple steps:

  1. Position Your Body and Bar: Place your feet hip-width apart, align the bar over your midfoot (1 inch from your shins), and angle your toes slightly outward (~15°) for better balance.
  2. Set Your Grip and Shoulders: Choose a grip style (double overhand, mixed, or hook), lock your shoulders back, and engage your lats to stabilize the lift.
  3. Brace Your Core: Use 360° breathing to create core pressure and maintain a neutral spine throughout the movement.
  4. Pull the Weight: Remove bar slack, push through your heels, keep the bar close to your body, and raise your chest and hips together.
  5. Lower and Reset: Reverse the movement with control, keeping the bar close, and reset fully between reps to maintain proper form.

Quick Tips:

  • Avoid rounding your back or letting your hips rise too early.
  • Engage your lats and core for stability.
  • Prioritize form over heavier weights to prevent injuries.

Why it matters: Proper deadlift form builds strength, protects your spine, and prevents injuries. Follow these steps to lift safely and effectively!

How To Deadlift With Perfect Technique (Step By Step)

Step 1: Position Your Body and Bar

Getting the right starting position is crucial for a safe and effective deadlift. Let’s break down how to set up your body and the bar correctly.

Where to Place Your Feet and Bar

Your foot placement plays a big role in maintaining stability and proper lifting mechanics. Start by placing your feet hip-width apart. The barbell should rest directly over your midfoot, about an inch away from your shins [3][4].

Place your feet under the bar with the bar directly over the middle of your whole foot or about one inch from your vertical shins. [4]

From here, bring your shins forward until they lightly touch the barbell, making sure the bar doesn’t move out of position [4]. The bar should line up with the spine of your scapula, which typically aligns with your rear deltoids [5]. Once your feet and bar are aligned, fine-tune your stance by adjusting your foot angle.

Foot Angle for Better Balance

To improve balance and engage the right muscles, angle your toes slightly outward - around 15 degrees [2]. This small adjustment can make a big difference in optimizing your hip mechanics and stability throughout the lift.

Strength coach Mehdi explains:

Setup with your toes pointing about 15° out. This makes it easier to push your knees out on the way up. Knees out helps engaging your groin muscles to Deadlift more weight. Knees out also keeps long thighs like mine back and out of the way of the bar so you don't hit your knees on the way up. [2]

Here’s a quick way to find your natural stance: Stand with your feet hip-width apart and your toes pointing straight ahead. Push your hips forward while squeezing your glutes. You’ll likely notice your feet naturally turn outward slightly - this is often your ideal foot position [3].

Step 2: Set Your Grip and Shoulders

Choose Your Grip Style

Your grip plays a crucial role in both your performance and safety during lifts. Here are the main grip styles to consider:

Grip Style Best For Benefits Things to Keep in Mind
Double Overhand Beginners Balanced; builds grip strength Limited by grip strength on heavy lifts
Mixed Grip Intermediate Handles heavier weights Risk of muscle imbalances
Hook Grip Advanced Very secure; competition-ready Can be uncomfortable at first

If you're just starting out, the double overhand grip is a great way to master proper form. As you progress and start lifting heavier, you can experiment with advanced grips to suit your needs [6].

Try all the main grip types and choose the one that fits best for you, remembering to use all grips from time to time to diversify your training. [6]

For better grip control, consider using chalk or lifting straps when needed [6].

Secure Your Shoulders

Once your grip is set, the next step is to lock your shoulders into position. This ensures stability and power during the lift. Begin by aligning your shoulder blades directly over the bar [7].

Here’s how to get your shoulders in the right position:

  • Position your armpits over the bar [7].
  • Pull your shoulders down and back to engage your lats [8].
  • Keep your arms straight throughout the setup [10].

Proper lat recruitment ensures efficiency when you're deadlifting. Efficiency ensures greater strength potential. - Natalie Smith, Writer at IRONSIDE TRAINING GYM [11]

Avoid pulling your shoulder blades together during setup - this can create unnecessary tension. Instead, focus on engaging your lats while keeping your shoulders relaxed. A helpful mental cue is to imagine "putting your shoulder blades in your back pockets" [9].

To further enhance lat engagement and shoulder stability, use these simple cues:

  • "Squeeze the orange in your armpits"
  • "Pull the bar into your body"
  • "Keep your chest open" [11]

Step 3: Brace Your Core

A strong, braced core is essential for protecting your spine and maximizing the power of your deadlifts. Here's how to lock in proper form for both safety and performance.

Build Core Pressure

The 360-degree breathing method is key to creating a solid foundation of core pressure. Think of it as forming a rigid cylinder around your midsection to stabilize your spine.

Here’s how to nail it:

Phase Action What to Feel
Initial Breath Take a deep breath through your nose, filling your lower belly Your abdomen should expand in all directions
Bracing Tighten your core like you're bracing for a punch Your midsection feels firm, like a sturdy cylinder
Maintaining Hold your breath as you lift Consistent pressure throughout the movement
Release Exhale at the top of the lift A controlled release while staying in form

Engaging your core means bracing and tightening all of the muscles in your core - your four abdominal muscles, lats, paraspinal muscles, hip flexors, and glutes - to keep your spine safe and stable. Picture everything from your rib cage to your pelvis: It should all feel like a single, strong cylinder. [12]

To practice this, lie on your back with your hands resting on your torso. Take deep breaths and feel your midsection expand outward. This is the sensation you want to replicate when standing at the bar.

Once you’ve established core pressure, the next step is maintaining a neutral spine to ensure safe and effective power transfer.

A woman maintains a neutral spine while deadlifting with strong form.
This image shows a strong example of keeping a neutral spine during the deadlift—notice how her back remains flat and aligned from hips to head.

Keep Your Spine Straight

A neutral spine is the backbone (literally) of a safe and powerful deadlift. Think of your spine as a steel rod - it should maintain its natural curves without rounding or arching excessively. When your spine strays from this neutral position, your core muscles can’t work together as efficiently, which increases the chance of injury and decreases performance.

We want our spine to be as straight and sturdy as that dowel rod. In this position, the core muscles work together with the greatest efficiency and protect our spine. In any other position, neuromuscular coordination among our core muscles are impaired. This causes undesirable focused pressure on our vertebrae. - Curtis Shannon, Performance Coach and Athlete Development Expert [15]

Here are a few tips to keep your spine in check during the lift:

  • Set your ribcage: Align it directly over your pelvis before starting the hinge.
  • Engage your lats: This stabilizes your upper back and prevents rounding.
  • Tilt your pelvis: Ensure it’s aligned under your shoulders before initiating the movement.
  • Check your head: Keep it in line with your spine - avoid tucking or craning it upward.

You'll see plenty of guys wearing belts when they deadlift, but the best belt you have is the one nature gave you: Your lower back, obliques, abs and deeper abdominal muscles working together to stabilize your spine in a straight, natural line. [13]

Mastering these techniques will not only keep you safe but also help you lift with maximum efficiency and power.

A muscular man prepares to deadlift in a gym, focusing intently before the lift
Mental focus and proper setup are crucial before initiating the deadlift—every great lift starts here.

Step 4: Pull the Weight

With your core engaged and spine aligned, it’s time to execute the lift with control and precision.

Start the Pull

Before lifting, eliminate any slack in the bar. This ensures your muscles are engaged and prevents jerky movements that could throw off your form.

Here’s a breakdown of how to start the pull:

Phase Action What to Feel
Slack Removal Pull the bar with straight arms until the sleeves touch the plate holes Tension in your arms and lats
Breath Take a deep breath, bracing your core tightly A firm, controlled core
Drive Push through your heels, driving with your legs Your leg muscles actively engaging
Chest Position Raise your chest and hips together, keeping your back neutral A steady, neutral spine

This setup phase lays the groundwork for a smooth and controlled lift.

Keep the Bar Close

To make your deadlift efficient and avoid unnecessary strain, keeping the bar close to your body is essential. When the bar drifts away, it increases the difficulty and puts extra stress on your lower back. Here’s how to keep the bar path tight:

  • Engage your lats throughout the lift.
  • Maintain your grip from the initial setup.
  • Keep the weight centered over your midfoot.

In the deadlift, the barbell needs to be in a close, committed relationship with your shins as you pull it off the floor, and a bar that swings away from you betrays that relationship and makes for a much harder deadlift... – Phil [17]

By following these steps, you’ll ensure each pull is smooth and efficient.

Lock Out Properly

The lockout is the final piece of the lift and should be executed with control. Instead of leaning back excessively, focus on standing tall for a strong and stable finish.

Key elements of a proper lockout include:

  • Hip drive: Push your hips forward until they meet the bar.
  • Shoulder position: Keep your shoulders down and away from your ears.
  • Standing position: Stand tall without arching backward.
  • Upper back engagement: Maintain lat tension throughout the movement.

Achieve the correct lockout by extending the hips and standing tall. Focus on hip extension rather than shoulder movement. Proper form is your key to success. – BreitFit [18]

A strong lockout completes the lift, ensuring proper form and stability.

AI Form Check

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Upload your deadlift video to CueForm AI and get instant form feedback to lift stronger and safer—no guesswork, just clear guidance.

Step 5: Lower the Weight and Reset

Controlling the descent after lifting is just as important as the pull itself. A smooth, controlled descent not only protects your back but also sets you up perfectly for the next repetition.

Push Hips Back First

To lower the weight properly, reverse the pulling motion while keeping your spine neutral. Here's how to break it down:

Phase Action
Initial Movement Unlock hips and knees at the same time
Mid-Descent Keep legs straight until the bar clears knees
Final Phase Bend knees once the bar passes your knees
Bar Path Keep the bar close to your body

Key tips to keep in mind:

  • Begin by unlocking your hips and knees together - don’t bend your knees first.
  • Keep your legs straight until the bar clears your knees, maintaining a strong back position.
  • Always control the descent - never let the weight drop.
  • Ensure the bar stays over your mid-foot throughout the motion.

Your body should descend all at the same time, just as it ascended during the deadlift, only in reverse! - Staci Ardison, Nerd Fitness Senior Coach [16]

Reset for the Next Rep

After lowering the weight, resetting completely between reps is crucial for maintaining proper form. A controlled descent naturally flows into this reset phase.

Key steps for resetting:

  • Position the bar directly over your mid-foot.
  • Keep your core engaged until you fully release the bar.
  • Take a deep, fresh breath before starting again.
  • Align your body with the same setup as your initial starting position.

For that reason, resetting between every rep is preferred for general strength programs. This allows you to reset, get your form right, and get your breathing right on every rep. - Staci Ardison, Senior Coach for the NF coaching program [16]

Don't lose tightness until you let go of the bar [16]

Fix These Common Mistakes

Even seasoned lifters can fall into bad habits. Let’s tackle two frequent issues and how to address them effectively.

Stop Back Rounding

Rounding your back during a lift puts your lumbar spine at risk of injury. The table below highlights common problem areas and how to fix them:

Problem Area Solution Implementation
Tight Hamstrings Dynamic stretching Try walking hamstring sweeps before lifting
Weak Glutes Targeted exercises Incorporate hip thrusts and Romanian deadlifts
Weak Back Pause training Add 3-second paused deadlifts to your routine
Poor Setup Proper wedging Build tension between yourself and the bar

Lumbar flexion [a rounded back] is inevitable for everyone when deadlifting. The visible degrees at which it occurs and 'how' or 'if' this can affect the lumbar spine is what we need to actually look at. This is because there will be more sheering forces coming through the lumbar spine in this position. - Daine McKibben Rice MSc, sports therapist and owner of Validus Sports Injury Clinic [14]

To maintain a safe position during your lift:

  • Engage your glutes and hamstrings before starting.
  • Rotate your hips back to naturally curve your spine.
  • Lift your chest while keeping your core tight.
  • Stick to a weight that allows proper form.

Remember, a strong core (as noted in Step 3) is crucial to stabilizing your back. Once your back is secure, focus on keeping your hips and pull movement synchronized.

Prevent Early Hip Rise

During the pull phase, maintaining a synchronized motion is essential. When your hips rise too early, it leads to a stiff-legged pull, which reduces efficiency and increases the risk of injury. Here’s how to correct your setup:

Setup Element Correct Position
Hip Height Create a V-shape between your thighs and torso
Bar Position Keep it over your midfoot, touching your shins
Shoulder Position Align your shoulder blades directly over the bar
Leg Drive Push through your heels

To execute properly, align the barbell with your shoulder blades and create tension by pulling the slack out of the bar. Instead of pulling the bar upward, focus on pushing the floor away with your feet. Keep your stance shoulder-width apart to maximize quad engagement.

Strengthen these mechanics with exercises like:

  • Deficit deadlifts
  • Pause deadlifts (paused at knee height)
  • Front squats
  • Regular form checks to ensure technique stays sharp

Track Your Form with CueForm AI

Once you've tackled common deadlift mistakes, why not take it a step further? AI-powered tools like CueForm AI can help fine-tune your technique. Research indicates that AI-driven coaching not only improves lifting accuracy but also reduces the risk of injuries [19].

Get AI Form Checks

CueForm AI uses advanced computer vision technology to analyze your movements, focusing on key areas like joint angles, movement patterns, and overall dynamics. Here's what it tracks and how it helps:

Aspect What It Tracks How It Helps
Skeletal Points Joint angles and positions Ensures proper alignment throughout the lift
Movement Patterns Bar path and speed Helps you lift more efficiently
Dynamic Assessment Hip drive and back position Lowers the chance of injuries
Real-time Feedback Form corrections Allows for immediate adjustments

Pro Tips for Best Results:

  • Set up your camera to capture a clear side view.
  • Make sure the area is well-lit.
  • Position the camera to capture your entire body.
  • Keep the camera steady during recording.

These real-time insights can easily blend into your current training routine, giving you actionable feedback as you lift.

Record and Review Progress

CueForm AI doesn't just stop at form checks - it also helps you track your progress over time. With its features, you can monitor and refine your technique with ease:

Feature How It Helps
Video Analysis Upload past videos to review and compare your form.
Direct Recording Record and analyze your lifts instantly.
Cloud Sharing Share videos with coaches or training partners for additional feedback.
Progress Tracking Keep tabs on how your form improves over time.

Studies reveal that AI coaching systems can lead to an average improvement of 2.520 in training accuracy [19]. Plus, CueForm AI's video scrubbing tool lets you focus on specific parts of your lift, helping you perfect every phase of the movement [20]. This combination of precision and convenience makes it an invaluable tool for serious lifters.

Conclusion: Perfect Your Deadlift

The deadlift isn’t just another gym exercise - it’s a movement that builds real-world strength. As Michelle Kennedy Hogan puts it, "When you do other lifting exercises, like a bench press, for example, you're not doing anything you might really do in real life... The deadlift develops the muscles you need to actually carry something, like a bucket of water, those heavy grocery bags or your neighbor's dining room table" [1].

To master the deadlift, you need to bring together several key elements - setup, grip, core bracing, pull technique, and controlled lowering - into one smooth, powerful motion. Each piece plays an important role:

Component Key Benefit Safety Impact
Proper Setup Creates a stable foundation Reduces risk of imbalance
Grip & Shoulder Position Ensures bar control Prevents shoulder strain
Core Bracing Stabilizes your spine Protects the lower back
Pull Technique Maximizes power transfer Promotes proper muscle use
Controlled Lowering Preserves form integrity Prevents injuries on the descent

By focusing on these details, you’ll not only improve your performance but also reduce the likelihood of injury. And let’s not forget Mark Rippetoe’s observation: deadlifts also train mental toughness [16]. This combination of physical precision and mental grit is what makes the deadlift so effective.

For an extra edge, consider using tools like CueForm AI's video analysis to fine-tune your technique and monitor progress. Start by nailing the movement pattern before adding more weight, always prioritizing form over numbers. With consistent effort and attention to detail, you’ll build strength that’s not only impressive but also practical and safe.

FAQs

What are the different deadlift grip styles, and how do I choose the best one for my goals?

Different deadlift grip styles bring distinct advantages, helping you boost your lifting performance, focus on specific muscle groups, and lower the chance of injuries. Take the double overhand grip, for instance - it's straightforward and excellent for building balanced grip strength. On the other hand, the mixed grip is ideal for lifting heavier weights since it keeps the bar from rolling in your hands. Then there's the hook grip, which offers a firm hold during heavy lifts while easing strain on your biceps.

When deciding which grip to use, think about your experience level and training goals. Beginners often stick with the double overhand grip because it's easy to learn, while seasoned lifters might lean toward the mixed or hook grip to handle heavier loads or tackle specific weaknesses. Try out different grips to discover what works best for your needs and feels right for your training.

How do I brace my core correctly during a deadlift to avoid injuries?

To brace your core effectively during a deadlift, start by tightening your abdominal muscles as if you’re preparing to take a light punch. The key is to expand your belly outward while keeping your back straight and maintaining a neutral spine. This creates intra-abdominal pressure, which helps stabilize your core and protects your spine from unnecessary strain.

A helpful trick is to picture gently pressing your stomach against a belt or an imaginary solid surface. Keep this tension consistent throughout the lift to ensure stability and minimize the chance of injury. A well-braced core isn’t just about safety - it’s also crucial for maximizing your performance during deadlifts.

What are the most common deadlift form mistakes, and how can I fix them?

One common mistake in the deadlift is incorrect foot placement. To set yourself up for success, position your feet about hip-width apart. The bar should line up over the middle of your feet, ensuring proper balance and generating maximum power.

Another issue lifters often face is rounding their back, which significantly increases the risk of injury. To avoid this, keep your chest lifted and maintain a neutral spine throughout the movement. Engaging your core is key - it provides stability and protects your back as you lift.

Finally, steer clear of yanking the bar off the ground. Instead, focus on building tension before the lift. Grip the bar firmly, brace your core, and push through your heels to initiate a smooth, controlled movement. This approach not only safeguards your form but also helps you harness your full strength.