How To Do a Barbell Deadlift: Correct Form, Tips, Technique and Benefits

Deadlifts strengthen every bone in your body (Image via Pexels/Binyamin Mellish)
Deadlifts strengthen every bone in your body (Image via Pexels/Binyamin Mellish)

The deadlift sculpts everything from glutes and hamstrings to the core, lats, and shoulders by utilizing one of the most basic human movement patterns—hinging forward from the hips. It also allows you to move more pounds than practically any other exercise while also working all of your muscles.

Lifting something up and lowering it is the definition of weightlifting in its purest form. In a nutshell, that's the deadlift. It's the epitome of simplicity and one of the most effective muscle-building, strength-building, and health-improving exercises available.

The deadlift, when done properly, will strengthen every bone in your body, put a strain on every muscle in your posterior chain (the muscles that go from your neck to your heels), and put your grip strength and core stability to the test.

Correct form for doing a barbell deadlift

We'll show you how to do a deadlift correctly so you can increase your strength and muscle mass. We recommend loading the barbell with small weights (or even just the bar itself) to develop a feel for the technique before moving on to bigger weights.

Here is a step-by-step guide to perform a barbell deadlift correctly:

  • Place your feet hip-width apart, tilted slightly outward, in the position that seems most comfortable to you. Make sure your midfoot is under the bar and your shins aren't contacting it.
  • In an overhand grip, hold the barbell shoulder-width apart (knuckles facing forward). You may use a mixed grip (one hand in each direction), but we recommend an overhand grip for beginners because it is safer.
  • Bend your knees to the point where your shins are nearly touching the bar. To get the most out of your leg drive, lower your glutes as much as feasible.
  • Raise your chest to straighten your back and work your latissimus dorsi muscles. "Butt to the ground, chest to roof," as the saying goes.
  • Inhale deeply and tighten your abdominal muscles (flex your abs and your glutes). Your elbows and arms should be locked in place.
  • Lift the bar by pushing your feet through the ground. Drive your hips forward and stand up straight as the bar crosses your knees and locks out your glutes.
  • Reverse the movement until the bar lands on the ground and the tension is released.


What are the benefits of doing a barbell deadlift?

Deadlifts are called complete exercise for a reason: they benefit almost every aspect of your health. Here are some of the advantages of deadlifting:

Bone strength

To strengthen bones, you must place weight on them. Deadlifts, on the other hand, allow you to put several times your body weight on your spine and hips (which are prone to osteoporosis). Cells called osteoblasts fill in any strained region of your skeleton after each lift. Once calcified, those patches harden into rock-hard bones.

Stronger core

According to a study published in the International Journal of Sports Physical Therapy, deadlifts outperform the plank when it comes to exercising the deepest muscle in the abdomen. Transverse Abdominis, often known as the abdominal wall, function as an internal corset, keeping your torso strong and firm.

Aid in fat loss

Deadlifts burn a lot of calories both in the gym and after you cool down since they activate every muscle and raise your heart rate.

Enhanced Glutes

Deadlifts are a hip-dominant exercise, with glutes and hamstrings providing the majority of the effort. As a result, they should be a staple of every butt workout, providing size and shape to the area for added visual appeal.

Back discomfort is reduced.

The posterior chain is strengthened with deadlifts. A strong posterior chain (the muscles that run down the back of your spine) can help you avoid or delay back issues. Recent research suggests that deadlifting may be useful in reducing pain intensity and boosting mobility in people who currently have back pain.

Tips to keep in mind:

To make the most of from a barbell deadlift, make sure to remember these tips:

Maintain a straight back with no rounding of the shoulders or spine. You should be swaying from your hips. To keep your back straight, brace your abs.

Beginners should lift with their legs and hips rather than their arms, shoulders, or backs, while their stabilizing role is crucial. Throughout the lift, keep your arms straight. Your biceps will be strained if you bend your arms.

Start with a small weight and work your way up until your form is adequate. You can get your form checked by a personal trainer or a gym trainer. If required, practice in front of a mirror.

For best lift efficiency and safety, the bar should move closer to the body.

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Edited by Diptanil