Home > Fitness Training > Exercise Database > Dead Lift

Equipment: barbell (hexbar?), weights

Technique

1. Stand behind the bar, so that it is over the balls of your feet.
2. Keep feet shoulder width apart, pointing forwards or slightly outwards.
3. Squat down grasp the bar, hands slightly greater than shoulder width apart.
4. Thighs should be approximately parallel to the ground, back straight, and eyes looking forward.
5. Keeping the back rigid and arms straight, lift the bar using the legs, keeping the bar as close to the body as possible.
6. When standing upright, complete the lift by raising the shoulders.
7. Return bar to ground using a controlled technique.

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Key points to remember

• To avoid injury, keep the back straight at all times, assisted by raising the head.
• Make sure you move in a smooth motion throughout the lift.

Alternatives

• Alternate hand grip (one overhand, one underhand)
• Perform the exercise with the bar between the legs.
• Use a hex bar (also called a trap bar) to better keep the weight closer to your center of gravity and enable you to lift heavier erights safely.
• Straight legged deadlifts. For info, see here.

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Related Pages

• A dead lift exercise you can do at home with a bucket
• Read an article on Deadlifts: A Trick For Stiff-Legged Deadlifts.
• An argument why you should avoid the deadlift
• Overhand or underhand - a description of each of the grip types
• About the equipment: Trap (Hex) Bar
• Deadlift maximum fitness test
• Powerlifting Deadlift Sport