Deadlift With Proper Form Ultimate Help guide to Deadlifting Securely


How to Deadlift Properly Form Fixes for Conventional and Sumo

Video taken from the channel: megsquats


How To Deadlift With Proper Form

Video taken from the channel: CanditoTrainingHQ


How to Perform the Deadlift Proper Deadlift Technique & Form

Video taken from the channel: Buff Dudes


Build A Bigger Deadlift With Perfect Technique (Conventional Form)

Video taken from the channel: Jeff Nippard


How to Perform the Deadlift for Growth (5 Mistakes You’re Probably Making)

Video taken from the channel: Jeremy Ethier


The Official Deadlift Checklist (AVOID MISTAKES!)

Video taken from the channel: ATHLEAN-X™


The Most Effective Way to Deadlift for Muscle and Strength (Sumo Technique Explained)

Video taken from the channel: Jeff Nippard

Proper Deadlift form: hip-width stance, narrow grip, vertical arms, bar against shins, locked hips/knees at the top. Your build influences how proper Deadlift form looks like for you. If you have short thighs with a long torso, you’ll usually setup with lower hips than someone with long thighs and a short torso like.

Find the heaviest weight you can deadlift 4 to 6 times and and put it into this equation: (4.6RM X 1.1307) + 0.6998. If you can do 5 reps of 60kg, then according to the formula – (60 x 1.1307. Video guide for the proper way to do deadlifts Much like most of the exercise guides I post, this is a general guide on how to perform the deadlift properly and safely. I understand, and you should too, that everybody is built different and has individual strengths and weaknesses that will change how the deadlift.

A deadlift is a weight training exercise that uses a loaded bar or barbell which the user lifts off the ground to their thighs and then lowered back down to the ground. A deadlift is considered a full body workout. Just like the squat or bench press, it is considered a powerlifting exercise.

Bend down slowly towards your feet. Move back to standing position. Make sure your knees are still. Do not squeeze your shoulder blades together until the end of the movement. Make sure your back is straight and not rounded at the thoracic spine or upper part of the back.

Every time you deadlift, you should be totally focused on good form. Good form reduces injury risk. The risk is never zero, but good form distributes the lift’s stress evenly across tissues rather than placing a destructive load on a specific area—the lower back, for example. Deadlift: How heavy should you go?

Most people will go between 60 75% of their body weightwhen they start. Once you become more advanced this will increase to 1.5 of your body weight. The most elite lifters will perform their training 60 75% from 2 times their bodyweight upward. Performing such a complex exercise safely requires expert knowledge.

That’s why we had Britain’s Strongest Man, and 2019 Masters World’s Strongest Man, Terry Hollands, put together this comprehensive guide to help you master the deadlift. Check out this video with Terry’s top tips for deadlifting and which common. The deadlift is one of the best exercises for developing overall back and core strength. It targets your entire posterior chain, hamstring, glutes, and even your traps, making it a fantastic all around exercise for developing strength and building muscle.

However, the deadlift should be performed with care, as improper form can lead to injuries that can set you back for a long time. Make sure you practice carefully with a trainer and check for any mistakes so you don’t form.

List of related literature:

To recap: place the feet and grip shoulder-width apart, grip the bar like the bench press, keep the back neutral, descend straight to the clavicles, tilt the head back while looking forward, raise the bar along the same path, shift the torso forward slightly, squeeze the glutes, and lock out.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

I designed the training programs in this book to avoid the above problems; however, I must emphasize using correct form while training, and refraining from any jerking movements.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

As I said in the “Guidelines and Cues” section, the safest way to deadlift is to keep your spine as neutral as possible.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

To perform deadlifts properly, keep the low back slightly arched while bending the knees and grabbing the barbell with a shoulder-width grip (a).

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

A more detailed explanation of this technique is presented within the exercise checklist section later in this chapter (deadlift and power clean exercises on pp. 359 and 372-373, respectively).

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

Second, never squat without a safety rack or experienced spotters.

“Bending the Aging Curve: The Complete Exercise Guide for Older Adults” by Joseph F. Signorile
from Bending the Aging Curve: The Complete Exercise Guide for Older Adults
by Joseph F. Signorile
Human Kinetics, 2011

It’s worth mentioning that the lift-out and the walk back are universal steps used in lifts that require you to take a barbell out of a rack—the front squat, overhead squat, strict press, push-press, push-jerk, and split-jerk.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

To help protect your back, follow these precautions Figure 2-5: ●● Always keep your back in a straight, upright position and lift without twisting.

“Nancy Caroline’s Emergency Care in the Streets” by American Academy of Orthopaedic Surgeons (AAOS), Nancy L. Caroline
from Nancy Caroline’s Emergency Care in the Streets
by American Academy of Orthopaedic Surgeons (AAOS), Nancy L. Caroline
Jones & Bartlett Learning, 2017

(2) Using primarily the muscles of the back, lift the bar upward until it touches the upper abdominals, then lower it again, under control, back to the starting position; then immediately start your next rep.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Therefore, the first key rule of lifting is to always keep your back in a straight, upright (vertical) position and lift without twisting.

“Emergency Care and Transportation of the Sick and Injured” by American Academy of Orthopaedic Surgeons
from Emergency Care and Transportation of the Sick and Injured
by American Academy of Orthopaedic Surgeons
Jones & Bartlett Learning, LLC, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • So guys this is Part 1 of the 3-part deadlift mini-series I’ll be running for the rest of February on Tuesdays. The deadlift is so technical that I think it deserves 3 episodes to be covered reasonably well. The same can probably be said for the squat and bench press, so I may follow up on those with another dedicated “errors” video and/or videos on specific modifications for different bodytypes (height, arm lengths, etc) and maybe yet another on their variations. Anyway, I hope you guys enjoy Part 1 and I’ll be back next week with Part 2 on the conventional deadlift. Peace!

  • I always appreciate the detail and care that go into each of your videos ����. Quick question Jeff: is it generally recommended to do low rep/heavier weight for large muscle groups, or is this specific to the deadlift? Should I shift to low rep/heavier weight for other large muscles like back and chest too? (Assuming I’m going for hypertrophy)

  • I wish I watched this video so much earlier! I ended up with a disc bulge by dead lifting with poor form
    Thankyou so much for this video you broke down the movements so well ❤️

  • The best way to deadlift is not to deadlift. It will just make you shorter as it compresses the spine and leave you vulnerable to injury more than any other exercise besides the squat if done enough. Also who wants a pear shaped body, save the move for the power lifters.

  • I’m only 5 foot6 and I have trouble doing the conventional deadlift. I can’t really keep my back straight it round even when I try to straighten it because I can’t really reach the bar with my back straightened even when I try to straighten my back once I do reach the bar. Right now I’m doing 5 by 5 StrongLifts should I keep on trying the conventional deadlift, or should I try Sumo deadlift instead?

  • I’m initiating my boyfriend to musculation/powerlifting, and he has a really hard time figuring how to pack his lats and keep them in place for deadlifts.
    Also, this video makes me realize I’m placing my feet too wide (it’s like between a conventional and a sumo lol) and maybe squatting to much my deadlift. Now I’ll be better at “coaching” my boyfriend haha. He will still have to practice a lot packing his lats though x) Also he is not very flexible, so he also struggle a lot with stiff leg and RDL. For now, he just does RDLs with the range of motion he can manage to reach, and he might also have to do some hamstring and back stretching a lot:p Poor him

  • Do this.

    Progressively decrease the distance between two hands. (You’ll have problem stabilising the bar but you’re gonna get it right)

    My last set (5 set × 5) has zero distance between hands.

    My qualifications: I did 3 consecutive takedowns(zero wrestling background) on the bully in my college who’s above 6ft and weighs nearly 100.

    I’m 5’7 and 65 kg.

    Edit: if you’re flexible enough then you can stretch your legs even further than the weights but make it even on both sides.

  • I stopped doing deadlifts for a while because my back kept hurting, but after watching your video I feel more comfortable and look forward to perfecting my form. Thanks for the video!

  • Do you take any hgh or steroids?  I’ve been lifting a long time but am getting discouraged I’ll never get to your level without roids..which is what it seems like 75 percent of guys at my gym are doing.

  • Is sumo deadlift easier to perform correctly for people with bad mobility? I’m experiencing some lower back pain after conventional deadlifting and I doubt that’s a good thing:D. I don’t think I can get the proper lower back position no matter what I do.

  • Seriously, this is a quality video tutorial!!! Going to recommend it to people for sure, thanks man! ����‍♂️����‍♂️����‍♂️����‍♂️����‍♂️

  • kelly starrett, jeremy hamilton, and elliot hulse all say different things about proper deadlift technique. personally, i like jeremy hamilton’s version of proper form. he has you bring the shoulders forward and down during the set up(kind of like how you have it in you’re example of bad form). i just like it. it engages my lats more. on the other hand, emphasizing upper back tightness makes the set up a bit more challenging, because pulling back the shoulders while reaching down the bar forces you to bring the hips further back. i never have lower back rounding, but i do have some upper back rounding, and i have never, ever once had pain because of it.

  • Lately I haven’t felt the soreness in my hammies and back muscles like when I barely started doing deadlifts. Which is making me feel like I’m doing it wrong now. Ived up my barbell weight. I literally started with 20 pound dumbbells in each hand. Also I’m a short dude, but I personally prefer the conventional deadlift instead of sumo. Both are good just prefer it over the other.

  • All sets alternating grips. Top set and joker sets with straps. Pyramid sets no straps and conventional so my hamstrings don’t lag.

  • Hi Jeff, i have a question about alternate grip. Is it really safe to use alternate grip while deadlift? Because i’ve seen video compilations about bicep tears while deadlifting, and the video show all people who deadlift with alternate grip

  • One tip; don’t put too much weight on the bar until you’ve learned the proper execution as eloquently presented in this video. With good form and as you learn to engage the right muscle group, you’ll be amazed how little weight it takes to feel the effect.

  • I am following a trainer’s program that contains deadlifts 3 times a week on leg days. Is it ok or should I reduce it to 2 times a week?

  • Oh my dog thank you so much. I hurt my back going for a 1xPR on my deadlift and overextended my lower back. Ever since my tailbone kills when deadlifting or squatting, but thank to you I’ve learned the both situations stem from a loose, rather than tight, upper back. In my squat I found it nearly impossible to go to depth, and in my deadlift I was shooting my legs up just like in this video. You, sir, are a lifting genius. By the way I’m into week 5 of your program and couldn’t be happier with the results;)

  • Dude there is a 8 minute compilation of bicep tears on youtube. Almost all of them came for over/under deadlifting. Straps/hook grip is the best option

  • This was tremendously helpful. Thank you so much!The only solution I want to recommend to anyone who wants to gain more height is(Growth Boom Pro)height system..
    This is the only solution that works, although I’ ve tried many products..After I was 23, I gained 5 inches in height in 2 years.

  • This was really helpful, thanks. Would love to see a video on best form for sumo deadlifts with two dumbbells..which is all I have right now during the COVID-19 lock-down.

  • Happy to see the science behind the sumo. I prefer the sumo for my body composition because it puts absolutely zero strain on my lower back at all and i can control the weight more. I honestly believe sumo is the long term safest way to deadlift. Im sorry i know weight junkies think its cheating the deadlift due to shorter range of motion but id rather have long term safety than be able to stiff leg 500 pounds and require hip surgeries in 20 years and severe lumbar issues like the pros wind up with.

  • Pretty clear and to the point. However, creating tension through the lats as well as the hamstrings should be addressed as they are huge in helping maintain proper form, and it makes the move a lot more efficient.

  • So he squats and deadlifts on the same day? Ouch. I always do it on back day as my back is usually what I feel it in the most the next day. Conventional all the way. I could probably pull more sumo eventually but atm it feels pretty awkward.

  • I wouldn’t call a deadlift a lower body exercise because I never feel it on my hamstrings, always my lower back hence why I do it on back day. So am I doing it wrong?

  • been doing these for a couple weeks and have pain in my hips. muscles sitting just above the hip joint feel super tight and it even hurts just to walk. almost like a sharp stabbing pain

  • Thank you so much for the guidance very well explained! ��
    I started doing sumo on a leg-day and conventional on a back-day in the same week & I feel great!

  • i feel it in my arms no matter how i do it lmao my lower body could lift heavy but i cant get the tension off of my arms so that limits a lot thats why i dont do them����

  • who can’t deadlift with proper form? I got it right on my first day. Even Mark Rippetoe said “the deadlift is the simplest of movements”. you gotta be dumb to deadlift incorrectly.

  • Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  • Explain why hinging hurts my ass pirifuckit muscle.. i cant maintain progress with it. I need to do this movement but the tightness burns into just all Out pain but drs are like meh you might have a bone spur belch* and heres some More naproxen sodioum. Makes me wonder if im doomed.for life.

  • you sir are a god! you explain every little detail in a clear and concise fashion! please dont ever think you explain “too much”. its those very little tiny details that i tend to obsess over because I want to be safe. you hit everything about the sumo. please continue with these amazing in depth videos, and don’t be afraid to explain every tiny little detail. even if you think it’s a small insignificant, irrelevant piece of info, please share it with us. it’s those little things that i like and no one on youtube puts out. you do some much work for us and i cant stop watching your videos because the info is so great and the titles are not click bait-y. keep it up!

  • Wow this helped a lot! I always see so many diff variations when watching other ppl perform this move. And never really knew what was actually the correct form. This summed it up and gave extra pointers, Thank you!

  • So am a beginner. Thanks Jeff, your videos have taught me how to lift! I have been deadlifting once a week for the past 2-3 months.

  • For me, this video was awesome; I’ve been doing deadlifts for years, but obviously with really bad form. I watched this a couple of times over and already I am lifting more and getting results. Breaking it down in the way he does is genius. Great info., thanks Jeff

  • Don’t be fooled by how simple it looks. It’s very easy to make a minor mistake without even realising. Practice the basic movement, as much as possible, before even thinking about adding any additional weight.

  • If I do my deadllifts with my hips this high, than i feel it only in my lower back. If I start with my hips lower I feel it in my glutes and hams. 
    What should I do?

  • Thank you for the awesome video. I’ve always struggled with deadlifts and having my lower back be tremendously sore afterwards. I’m going to follow this to a T and see how it works for me.

  • I never have anyone to lift with so I have to record myself and watch the video later and critique/compare my form to YouTube videos to make sure I’m lifting properly so thanks for this. Judging by the comments, you know what you’re talking about.

  • Hi, video is great, but i have to comment/disagree on one thing: why are you looking straight, head/neck position should remain neutral to avoid neck strain, you should do a small chin tuck and keep that position trough whole movement. Also to add, if you were to place a broom stick on your back, there should be 3 contact points with it through whole movement, back of head, between shoulder blades and upper part of your butt. if any of those parts looses contact, it means you broke your form. So I would advise to first practice this part and then go to bar movement and try to maintain same form. I was taught this for Romanian Deadlift, but same should be applicable here, as you have only additional squat pattern below knees in standard Deadlift and rest of movement is more or less the same with more emphasis in eccentric part of movement in RDL.

    Please correct or add if I have missed anything.

    Best Regards

  • I really like these videos dudes is helpful colorfull is hilarious and cool i felt like i was washing regular show thanks dud an i like to se more is really helpfull for me

  • Great video. Would rather know how to do it right, instead of going in no knowlage, then can’t go to work the next day because of pulled muscle in my back. Glad I watched it.

  • @CanditoTrainingHQ Hey, just one question on upper back tightness, did you mean activating the lats make them tight or pinch my shoulders back?

  • Great demonstration! Recently I find that my upper body lean back too much when I lockout, which resulting some sort of lower back soreness after training, how do I correct this? Thank you

  • 2:20 You wrote 5-10 reps for hypertrophy and 1-5 reps for Strength (in the text overlay on the video, but you Verbally stated 1-5 reps for “size”). Was this intentional?

    I’m not sure what you were trying to say as your text and voiceover were contradictory.

    Perhaps you meant to write “5-10 reps for Sarcoplasmic hypertrophy” (for size) and 1-5 reps for “myofibrillar hypertrophy” (for strength)?


  • I already had a lumbar injury (HNP), because apparently I had a “flat back” + slight scoliosis about 3 degree to the left from 4-5 spine. and I was told not to train weight lifting minimum for 6 months. It’s so devastating… Now I have run the therapy about 1,5 months… still long road to walk ahead…

  • How do you know if your back is flat if you can’t see yourself while performing the exercise if you can’t always train with someone?

  • Is it okay to place your dominant foot slightly in front of the other in sumo? Or does that make it so you’re lifting the weight unevenly? And throw off your hip and back angle?

  • Nice summary. I appreciate the emphasis on thinking of the initial motion as a vertical leg press. I’ve always found the most useful advice to give people on the deadlift after getting a good set up is to think of the lift as pressing your feet through the floor and NOT to think of it as pulling the bar off thefloor.

  • Even Jeff Cavalier teaches the deadlift incorrectly. Just a few things, never move the bar around your knees, on the way up or down, and Jeff clearly moves the bar on the descent. He also moves his head from a neutral position.

  • Well… after my back heals up I will definitely be watching your video on the deadlift again!! I’ve been proud of myself working out everyday for first time in my life. I’ve been feeling and looking great until the stupid deadlift today! I literally couldn’t carry my children up the stairs and I’m laying on my side in so much pain. I did 3 things majorly wrong. I so wished I would have found your video before I tried to lift ��

  • Since we don’t want to hyper extend the back, does that mean we want some posterior tilt at the top? But at the bottom we start with max anterior tilt, so we continue to rotate them posteriorly at the top of the movement?

  • I have avoided this exercise for precisely the reasons so exhaustively mentioned in this video. One small shift in virtually ANY part of my body…

  • This was super helpful. I think I started to squat my deadlifts a bit in order to try and save my lower back because of previous mistakes. I feel ready for leg day now!

  • Came here after trying to deadlift seriously for the first time outside a planet fitness and wondering why my lower back hurt so much. First mistake solved it. Thanks man.

  • I deadlift with 35s as the largest plate, in order to get a deeper lift.  Fortunately, I’m smaller sized, so it’s not necessary for me to use 45s in order to put sufficient weight on the bar.  I prefer the longer range of motion w the 35s, compared to using 45s.

  • Very informative, great tips, easy to follow, quick and simple. I’ve been working out and training for a while and I like tutorial videos that don’t drag and create confusion. Great job. You have a like, subscribe and follow from me

  • is it ok if you don’t go as low with the sumo if your plates are not so wide? Idk I find myself getting knee pain if I turn my knees out so much and go low

  • Thank you so much. I’ve always thought you had to put your hips lower to your knees and push like a squat and I did it the right way and now I feel nothing in my lower back

  • Fantastic video, with clear instructions on how to do it right! Clarity at it’s best, thanks for sharing so many such wonderful videos!

  • What a Great Video, thank you for your amazing explanation, is the first time I feel I can do a correct form when Im doing deadlifts!!!! THANK YOU!!!!

  • Hurt my lower back because I compensated. I had ACL surgery and lost confidence in my knee handling the weight. Didnt push through from the floor amd do a proper hip hinge, thus putting all the pressure on my low back. And…POP! There it goes. Needed this refresher to start my deadlifts again. Thanks Jeff

  • Listen, I do gym since 18 years and this guy here gave the most straight forward, complete and issue detailed explaination of deadlift and relative problems. Cheers and you got a new subscriber

  • Too much information Jeff. Why can’t you be less technical like Vince at V shreds
    Oh. I know why, you know what your talking about.

    The deadlift is one of the most praising exercises existing, and you should know how to Deadlift!

    Some people will threaten you by saying that deadlifting is a dangerous exercise. But the truth is, nothing is terrifying doing the deadlift.

    visit the link for full detailed information

  • Agree on everything except the belt. Recommended for advanced lifters only when numbers are simply too high for your stabilizing muscles

  • I think my only problem at the gym with deadlifts, is the old ego getting in the way. 

    My ego always wants me to put more weight on the bar for everyone to see and sometimes influences me to sacrifice some form in the process. This is why I always wanted to get another home gym. Not only for convenience, but to keep proper focus on what i’m doing, meeting my own goals and avoiding distraction.

  • Probably a silly question but I’m just starting out doing deadlifts, between reps should I put the bar on the floor or is it ok to just go down low then power back up?

  • When doing more than one rep how does it work? Do you drop the weights to the floor and start again for each rep or is it continuous movement?

  • 1. Avoid starting with your hips too low.
    2. Avoid rounding your back as you lift.
    3. Avoid swaying the bar as you pull.
    4. Avoid jerking the weight.
    5. Avoid overextending during lockout. (Pelvic Tilt)

  • My coach keeps telling me to retract my scapulae during deadlifts, but i don’t see any of the youtube’s “jeffs” do it. How should i do it?

  • It’s that time again! Hope you guys enjoy Part 2 of the deadlift mini-series. In case you missed the sumo tutorial from last week here is the link:

    I also realize that there is a good deal of overlap between these two deadlift tutorials. I wanted to make each of them stand-alone videos so that there is no question as to how both of these variations are to be performed from start to finish and to save me from having to clarify every difference in a single video (which would end up being too long and probably more confusing). So anyway, I’ll be back next week with 4 of the biggest deadlift errors and then we’re moving onto the dip from there! Let’s keep it going and hit like if you’re enjoying the series so far. Peace!

  • One mistake I always make if I don’t deadlift for a while is having my feet too far apart. Correcting this almost immediately makes my deadlift number shoot way up.

  • Bruh where were you when I used to lift!?
    Thank you heaps for these videos, I’m just recovering from a serious knee injury, and these are helping me more than you could imagine!
    Keep it up thank you!

  • You mentioned possible challenges with bad hips and sumo. I have a medial meniscus tear and sumo is impossible for me, no matter the weight I’m pulling. So people with similar problems be careful!

  • I think I did it right because my ass, hamstring/muscle area and my lower back(not the bone felt sore(good sore)). kept my back straight, knees bent quite low aswell. I’ll keep an eye out for more videos and tips but I think I did it right.

  • Thanks so much! I definitely always activated my hips while at the beginning of the lift I never knew why I had back pain but now I know not to engage my hips until the knee point thanks so much!

  • Ok, nice video and so on and so forth, but the real question i want answered is how the fuck that guy at 0:36 can jump so high? That’s like trampoline level heights, isn’t it?

  • I love sumo deadlifts, however my hips just cant handle the external rotation so I’m stuck with conventional. I am sadly much weaker with this form

  • What about the shoulders, should I keep the shoulder plates tight and pushed back or relaxed and allow them to move tilt forward with the weight of the bar?

  • As someone who got a pretty serious lower back injury because of a badly performed deadlift, I’m really glad I watched this. I’ve been avoiding deadlifts ever since that injury, but now I finally feel confident I can do them properly. Thanks Jeff!

  • The only mistake in this video is the end where it shows how to go lighter than 135 lbs. “Deadlifts start at 135 lbs, or approximately zero pounds.” -Dom

  • I was going to hit like and subscribe less than half way through the video for the quality of the video anyway, but even if I that way inclined I would still have done it just for the bro impersonations lol.

  • jeff you saved me… i had perfect form on my deadlift but was getting very short term lower back pain after each set, now that i let my hips go first when i am letting the bar down it’s completely gone… thank you bro

  • My trainer says that I should not squat while doing deadlifts. He tells me to keep knees straight. How should I tell him that it’s wrong

  • Hey Jonnie i subscribed to you 2 years ago and after taking a break from lifting I’ve come straight back to your channel to get the perfect form again. I just want to say I’m happy to see the amount of views and subscribers you have been getting as you truly deserve the recognition. Your vids are so well explained and easy to follow. Thanks for all the help!

  • Does anyone else feel like when they deadlift they doing it wrong even when you doing everything right

    Like you using(lifting) your back besides your legs

  • Your quick comment about not sticking your butt out “too much” on deadlifts has managed to solve a major lower back impingement that was keeping me away from deadlifts for a LONG TIME, mainly because every time I said my lower back hurts from lifts they told me I must not be sticking it out enough. Been a fan of your videos for about a year now, and you continue to improve every workout I have. THANK YOU.

  • Love deadlifting, favorite lift by far followed by bench. I am a short guy like Jeff and even though I can put up a bit more weight sumo I prefer to lift conventional when training for some reason. I an about 5′ 6″ and 145 lbs. I just hit 345 yeaterday which is not much obviously nut I was super happy with it as I have been struggling a bit to get my big 5 up. I never used to deadlift when I was training in college and high school like 10-15 years ago as I thought it was a back killer, but we didn’t have the wealth of free training info that is available now and I now know the benefit, proper form and how safe it is when done right. It’s great, after 7 months of consistantly adding deadlifts x2 a week my back and traps have really blown. I nust started training hard again about 10 months ago after years of nothing and I wish I knew how great deadlifts, deadlift variations and squats were back then. I really hate squatting but my wife has been very complimentary on my legs and ass since I decided to focus on strength instead of pure hypertrophy.

  • I broke my right pinky before. I don’t think it fully healed. Lol
    Gripping my fist tight kinda aches it.
    I still can manage 275lbs atm with no straps or a belt.
    Anyone recommend a belt at this point or?

  • I only been deadlifting since end of november properly before that almost never, very rarely. I did it with a friend who is qualified and tests army recruits fitness. He pushed me to try my 1st ever 1 rep max, i lifted 160kg, i was chuffed at the time as never really bedn pushed and doubted myself. After a little break over christmas i managed to lift 160kg for 3 reps. Then a couple of weeks ago i just managed 165kg, while he did 180kg easily. Then i read that properly resting inbetween sets and deadlift workouts would benefit your 1rm. So we took 9 days off deadlift, then a few days ago we attacked it again i managex 170kg he fid 180kg again easily. Then he said to me ‘come on try 180kg, i thought you got that 170kg up easy theres more in you’. So i had a coyple minutes to recover and thought i couldnt do it as i couldnt even get 180kg off the floor before christmas. So chalked my hands, belt on as my back and hips arent great but getting better, walked up to the bar, breathed cleared my head, got in postion. Then i started lifting, it came off the floor, i was shocked at which point i thought right here we go 100% give it all, and i got it up and locked everthing out it was tough but did it, was ovef the moon He then went and fid 190kg lol. But even he said you doubt yourself before you do it, so increae my max by 15kg on one session. I put this down to proper rest and break between sessions, and having someone there to encourage and shout at you also helps push you through your limits. On monday we are deadlifting with Wales strongest woman at 82kg category to get more tips and get shown up of course. I got my technique from this vid so thsnks very much.

  • My girlfriend has stared lifting 2 weeks ago and I’ve been searching for a good DL form video to help explain how to do it properly for a while now.

    How the hell did I not find your channel sooner? I don’t know if you have a similar video for all the big compounds out there since this is the first I’ve watched, but I hope to God you do because this has been the best and clearest form guide I have ever seen on this platform.


  • Any sport specific benefit of sumo vs conventional? In my situation, training mainly for skiing (as well as overall strength). Foot placement in conventional seems more readily transferable to skiing. But, with the extra quad recruitment in sumo perhaps this is better?

  • I do 3 sets of 11 reps with 120 kg and started doing deadlifts 14 months ago I weigh 77 kg. And yes with good form but not perfect perse. Am I strong and doing good?

  • Jeff, can you check my technique. Not sure what im doing wrong…

  • I do 3 sets of 11 reps with 120 kg and started doing deadlifts 14 months ago I weigh 77 kg. And yes with good form but not perfect perse. Am I strong and doing good?

  • I thought my form was legit.. until my personal trainer told me: “what are you doing?” Never knew I was doing it “incorrectly.” Chest is up, back had an arc, but bringing the bar up I was first backing my ass and then using my knees or whatever… lookit the “5 common mistakes of deadlifts” on Buff Dude and look at the 3rd mistake. That’s the one I was doing.

  • Hey, i have some problem in keeping the lower back fully straight and i dont know why. When im in the starting position ready to pull i drive my chest out and try to straighten lower back as hard as i can! I was filming and recording my deadlift to see my form and i dont like my lower back. Im a little overweight and have some love handles and lower back fat and i thought maybe its the fat that seems a bit rounded. Or could it be because rigid hamstring that pull my lower back into a bit rounded low back?

  • Thank you for the information Jeff, your video helped me identify some of the things I was doing wrong with my deadlift. You are a beast!

  • Mayday mayday buff Dude down�� I messed up my deadlift. I tilted without a brace. I felt a pop. This is not a good pain. Looking for recovery technique.

  • Just watched again since deciding to pull sumo today cuz of a hammie tweak and perfect refresher. Plus I miss my TT intro jam! Tks Jeff/Bro Jeff

  • Hey Jeff if you read this do you have any advice for novice powerlifters looking to compete in official meets and also what’s the name of the association(s) responsible?

  • Anyone’s chins bleed after deadlift and do you have a tip on how to not scarpe your chins with the bar? Especially when the bar has diamond pattern grip it hurts like crazy

  • Question from a deadlift noob. I notice during each rep you let the bar rest on the ground and I just wanted to know if this was better than doing an entire set where between each rep you lower the bar but don’t let it fully touch the ground. I was just told when you don’t rest between each rep you have more time under tension. Is this a bad way of doing it? (I’m not sure if my comment made much sense but I hope you can kind of gather what I’m asking) ����

  • Hello everybody,

    in the gym are talker and doer.

    Who are you?

    Step by step.

    Closer to your goal.

    Greeting´s Markus Waldow

    Name Markus Waldow

    Height 183 cm

    Weight 90,0 Kg

    Deadlift 205 Kg 451 lbs

    Date 11.02.2020

  • I can’t tell you how many times I’ve watched tho because I get mansplained and think I’m doing it wrong. Straight back, feet apart, bar under shoulders, contact with legs throughout movement.

  • I find it hard to keep my back straight when lifting really heavy. It rounds (arches) when at the bottom lifting up. My back is slightly sore. I suck. Definitely hard to perfect.

  • So today I was trying to get a new PR, which I had to stop because I couldn’t do it with the right form. So this guy who thinks he knows everything tells me im doing it wrong and tells me to do ALL the things that the video tells you to NOT do:’D

  • Very good video. Just did my first deadlifts while receiving 1 on 1 advice from my physio. Especially preventing the round back by tilting the pelvis was “hard”for me. Took me like 3 tries and need to be mindful. Mirror was a big help. I did however kept my arse in the sky. Will drop it a bit next time. I now have already 3 days rock hard (muscle ache) hamstrings. I just lifted the bar (20kg 3 reps 10x). 186cm 85kg. This exercise is a keeper.

  • Thanks for this, I’ve been scared to do this exercise bc of technique; this really helped. Also great call on the stacking of 45’s; I was concerned about that given I am doing this for the first time and working with a lighter load.

  • I have good form, even when I dont go heavy I get a sore/tight lower back. Im not sure if I should get a belt or what else I can do because I really want to be able to deadlift heavy af

  • I thought I had to have a narrow stance, and was having trouble with glute activation. Thanks for the tip about glute activation with a wider stance! I’ll try it at the gym tomorrow.

  • Question:
    When you do the final pull up part at 13:17, and you push your hips out, are you supposed to fully straighten your legs / lock your knees?
    I know you’re not supposed to do that in a leg press but I’m not sure if it’s any different here

  • Please answer my question. I’m watching a lot of videos on deadlift and I’m getting confused between some terms. Does thoracic extension = tight back = contracted back? Or do all three things mean different things? Or does 1 differ from the other two? Some people say keep the back neutral. Some say keep it tight. Some say have thoracic extension which I think means chest out which I think means upper back contracted so that shoulder blades are brought closer together.

    Also is the lower back neutral or contracted so that the butt sticks out during the deadlift?

  • The adjustment for the hook grip can go quite fast. At least for me it took 4 deadlift sessions to go from insane pain at 50% of 1 rep max to no pain at all at 100%. Feels great and very stable.

  • Contract your glutes during the whole movement? 
    So you mean you should be able to squeeze your glutes as hard at the starting position in the deadlift like if you were standing tall and squeezing your glutes?

    I have always wondered about that and I can’t understand how that works, and when I try I to squeeze my glutes together at the starting position of the deadlift its not happening.

    I know this is a stupid comment and all, but I don’t believe its possible to squeeze your glutes as hard at the bottom like if you are standing up.

  • Makes me mad how many times I got strong and in good shape but have up because the scale wasn’t where I wanted it. (Gen-X female here…) Thank you youngsters for carrying on the fight that healthy and strong is beautiful! You did it! I love it. I’m inspired all over again. I personally fell in love with Russian kettlebell, so I’ll going to go back to that to start…. But a seed had been planted!

  • idk i never feel the stretch in my back when I deadlift, all i feel is the pain n pressure in my thighs and hamstrings… i really want to make my lower back strong

  • I find the ‘wrong’ pic on the thumbnail to be better form. Rounded upper back and neutral head is superior to straight back and cranked up head.

  • With weights 85% 1RM you shouldn’t have any problems maintaining upper back tightness. However once you start nearing your 1RM you upper back most likely won’t be able to “rear shrug” the weigh. Your shoulders will then give and your scapulas will extend. Despite this your lower back, hips, and legs will still most likely be able to move the weight. The result is a rounded UPPER back which is fine. Almost all deadlifters who move massive amounts of weight pull 1RM’s with a rounded upper back. Especially guys with long legs who pull with high hips. A rounded upper back also reduces the range of motion by about an inch or two. When I rep weight that I can Trap shrug I have no problem keeping upper back tightness. I rep 405 for sets of 12. Place the lats in your front pockets is a queue I heard an 800lb+ deadlifter quote.

  • I took your advice getting fed up with deadlifts and tried snatch grip and I could actually lift more and it felt way better I don’t get it

  • Really miss his old Vidoes!!
    Candito is the only person I relied on for powerlifting knowledge… following his program I improved my SQUATS from 170 kg to 215kg 1REM!!
    Brother please create a program for DEADLIFTS too… right now my deadlift is maxed out at 235kgs!!

  • What if your calves don’t move like how you show them in your form. My calves don’t move back in the fluid motion during the lift, they stall and then when I stand up fully and complete the lift, they simultaneously shoot backwards. What do you think I’m doing wrong?

  • Being new to the gym and having only youtube as a coach makes me overthink if i’m doing the exercises correctly and have the right form

  • Should I be forcing my knees out against my elbows after setting my hips? I find that I’ve been really straining my spinal erectors lately and though it doesn’t hinder my workouts, its preventing me from going heavier than 365lbs.

  • Dude, you are so damn good at this. You explain everything perfectly and include great demonstrations. I am so excited to use all of the new information I have learned.

  • thanks for the amazing video Jiff, like always,, I’m deadlifting 3 times a week, and squat 3 times a week as well, (not on the same day of course) is that a good thing or a bad thing?

  • I could not do a normal deadlift without a next day back pain, until i discoverd sumo deadlift which I guess it’s better for tall guys, i’m only 6′.

  • Hello Jeff, does the bar have to be reset on the floor each time?? when I do that I feel like it takes a longer time to left off the floor n I lose my position…is it okay to just go below the knee and pull up or not??

  • Advising an unmatched or alternate grip without advising activating the tricep will lead to a bicep tear. No one tears a bicep with a matched grip. Again, to avoid tearing your bicep in an alternate grip, activate the triceps. This is advice from Jeff Cavaliere.

  • Can someone help me please. The gym instructor told me i was doing deadlifts wrong. And im a bit confused cause on the internet everywhere it says the important part is to not lock knees, keep back straight and so on. He now told me i needed to push my chest out and my shoulders back which does feel weird, cause now i feel it more in my arms. Moreover now my back forms a curvature (not a big one but still) and isnt as straight anymore. Is it right to actively engage shoulders and chest while lifting?

  • Jeff is one of the only few people who actually knows what he’s talking about and presents real information unlike the other stupid YouTubers. Right now I can only trust the two Jeffs.

  • I have a few questions I’ve been wondering about!
    When lowering the bar from top position, after you’ve pulled it up, how should I start the lowering phase? By focusing on pushing my butt back till it reaches my knees or starting by sliding the bar down my legs? I’ve noticed that this is quite different to some people, it’s easy to tell when people focus on pushing their butt back in order to lower the bar down instead of just manually focusing on sliding it down their legs…
    Another question is that when I reach my knees with the bar, do I have to manually go bend my knees or will my knees automatically “go with the flow”?

  • This tutorial is EXCELLENT mate well done. Thank you for posting. It’s extremely informative and one of the best deadlift instructions I’ve come across

  • umm anyone can help me with this? What about the neck? Cervical spine. Should we focus on looking it down and neutral or it does not really matter?

  • When I bring the bar down I can feel my lower back rounding and can feel stress on it (much more than on the way up.) Is this normal? If not how can I prevent this?

  • this is a great video.. i’m not an expert on deadlifts but i execute them perfectly and understand the most common misconceptions, mistakes and faults of beginners. this addresses pretty much all of them. first video looking at candito training, not the last

  • By the time I was done watching this video, I gained 62 pounds of raw muscle, my testosterone is through the roof, and I now have 17 girlfriends. Thank you for this video, my life is complete. ����

  • This instructor at a gym I used to go to teaches his clients this amazing deadlift technique:
    It’s called the back breaker! ��

  • Love this video its really helpfull! I started doing sumo deadlifts now but I must admit I feel a bit insecure because I dont know if my form is right and I dont really have anyone to correct me:/ how do I know if I’m doing something wrong?

  • Johnnie, u are one of the BEST on youtube. You are a beast in training. But at the same time, you do it with CLASS, PRESTIGE and HUMILITY. Keep it up Johnnie! I am a fan and will continue to be!

  • Hey, question regarding proper lift form. What is the correct way to lower the bar to the floor after completing a lift? Is there a point where you should just let it go? Do you slide it down your quads? I know this sounds silly but if I slide it down my legs I bang my kneecaps but if I let the bar move forward even a bit I feel it in my lower back.

  • Hey Johnny, I’ve been in a rut with myself over bodybuilding vs. powerlifting for a while, but in this video I can see you have a build I’d be pretty satisfied with having, so I’m curious: about what percentage of your training would you say is hypertrophy-focused compared to your normal powerlifting? Do you count calories to stay lean, or just play your diet by ear and try to be conscious about what you’re eating? What about cardio?

    Thanks in advance for the info.

  • started sumo deadlifting because of your videos. Im 6’3″ and for some reason it feels safer and I’m much more comfortable getting the bar off the ground.

  • I was interested to hear you say deadlifts are more physically demanding than squats. I always felt they were both equally demanding and fatiguing.

  • Why do you hold the bar with one hand gripping under, and one hand gripping over?? I’m really trying to work on my form, but I’m not sure what the benefit it.

  • This seems to suggest the deadlift is a pull, I think its safer to see it as a push. and leg press the weight through the floor. And use your upper body to brace an lever the weight up.

  • I’m doing deadlifts with a Land Rover defender battery in my bedroom as I’m stuck in house on lockdown. Great tutorial I’m recovering from spinal fracture hence I’m watching your channel even though I know how to deadlift thought it’d be ideal to deadlift with you. Take care

  • Does this mean the wider your shoulders become the wider your stance will be in the future? And if your shoulder gains dwindle it will be closer together? Just wondering. Thank you for the video

  • Ed Coan teaches the deadlift with your feet slightly pointed out he mentioned this helps engage your glutes. Ultimately, I feel like to goal is to get in a form/stance that utilizes the most muscle mass possible

  • Thanks for the great tips, as a twelve year old who has a collection of wheights, throwing knifes, and axes, this was handy! And I’m not a boy.

  • Funny… I can look back on a life of achievement, on challenges met, obstacles overcome. I’ve accomplished more than most men, and without the use of my legs. What makes a man sir?

  • Man! This vid is a real mess! Jumping from different Technics without giving particular development for each one! 3/4 of the time is a loss of time! boooooooooo

  • The way you explained pulling the slack out of the bar makes more sense then I’ve ever heard anybody explain what that actually means or why you do it. Appreciate it man ������

  • I tried the deadlift for the first time today.

    I’d like to get some feedback on how I did, because I have some back soreness and I want to make sure it’s normal soreness.

    I really should have watched this video first.

    Right away I can see that I did not position myself in an anterior pelvic tilt. My back was straight, or neutral. My hips were low because I have long legs compared to my upper half. So I have to get down pretty low to reach the bar. Torso was leaning forward. Never rounded my back. I felt like that was common sense. So it seems I just needed to tilt my pelvis for a more ideal positioning.

    Another thing, I can see that I needed to put my feet closer together. Due to my long legs, I assumed I needed a wider stance but it seems like that’s not the case according to Jeff. Next time I’ll remember to stand shoulder width.

    Another thing, there was some space between me and the bar as well. Not a lot, but it definitely didn’t roll up my body.

    The legs. When I lifted off the ground, I did use my leg muscles. It happened instinctively. I immediately felt them engage to lift the bar and it burned so bad. Kinda threw me off guard. So I believe I did that part correctly. I also felt my hips hinge afterwards, so I think I did that part correctly as well. I kept my spine neutral. Not sure if I purposefully engaging my lats. If I did, I wasn’t aware that I was doing it. And that’s where my question comes into play…

    My back is sore. It’s not the lower back though. I feel like the soreness is in my lats. Again, I don’t feel like I made a conscious effort to engage the lats but perhaps I did it without thinking about it. I’m a beginner and haven’t worked out my back muscles at all. Could this just be some normal soreness due to engaging muscles that I typically don’t use?

    Also, how come there’s no females in the comments?

  • Soooo happy you talked about TALL and SHORT people. I thought I was doing something wrong because I just dont do well with Sumo. I love the conventional……Im also 6’0”. Thank you girlie!

  • This video changed �� the �� game �� for me! TYTYTY

    I have a chronic back injury & eased back into weightlifting with your program on Bodybuilding app. After changing my form from your vid suggestions, I’m back to deadlifting “heavy” with no pain. ❤️❤️

  • Lol this video has the most views for deadlift tutorial cause it’s short and quick….people really be making 10-15 minutes tutorials back in the day

  • Thanks for the tutorial.  A question I have, I am 6ft 2, and have been told by some people that I may need the barbell to sit a bit higher than normal from the starting position.  Is this true, I must admit even dead lifting very light I struggle to maintain perfect form at the start of a rep.  I had a herniated disc in my lower back a few years ago so am extremely cautious of what I am doing.

  • Awesome…especially packing your lats part…I’ve recently noticed a pain in my lower back…perhaps I wasn’t packing my lats?.because until now I didn’t know of that…

  • Hi Meg! This video is great. Thank you for showing how to pack the lats! I recently started to do conventional DL & back squat. My current focus is form of course but I wonder how to play with increasing weight to keep challenging myself. How often & how much if I only get to do these once a week on separate days. I’m 5’5”, 115 lbs:p

  • I was really having a big issue with the deadlifts.. I was kinda feeling guilty and unmotivated cuz I couldn’t perform these with the proper form.
    After watching this video I’m gonna improve on my form.. Thank a ton!

  • I’m a little bit scared to attempt this.. I guess I’ll start with just the bar and try to focus on the movement for awhile. Thank you for the awesome vid!

  • I have really long legs so I can’t place my hips that low is that a problem? still a straight back en really feel the quads hams and glutes

  • Best explanation for how to set the lats I’ve ever seen. Everybody is like “activate the lats and go”. That’s like Pavarotti being like “ok sing like me”. So bravo, Meg!

  • Meg said pack your lats. Makes sense. First time I heard that cue. Different from packing your shoulders for sure. The confusion sets in.

  • I still consider myself pretty new at the dead lift and I have a question. I have been lowering the bar down a bit slower than shown here. Maybe a 2 or 3 second lowering. I’m wondering if I should stop doing this. I don’t have any particular reason for doing it other than some other movements can incorporate a slow decent so I guess I just threw that on my DL too. Appreciate anyone’s thoughts on this.

  • Hey good job u actually hit on every important detail.. ive been deadlifting for like 3 yrs and started out with straight leg DL then figured out i was way more comfortable with sumo DL but im still not sure what different muscles they each target and why do one over the other. That would have been good info to include. Other than that great simple and informative vid.

  • Thank you SO much for making this video. I switched from Planet Fitness to Golds gym this week and they have a platform with bumper weights and a bar and I wanted to do some deadlifts and this video helped me do them correctly.