Deadlift Technique: Lift Heavy Without Wrecking Your Back

The deadlift has a reputation for hurting backs. Truth is, bad deadlifts hurt backs. Get the technique right and you train your glutes, hamstrings, back and grip in one lift.

Setup is half the lift

Stand so the bar sits over the middle of your foot, about an inch from your shins. Feet hip-width, hands just outside your knees. Hinge at the hips and bend your knees until your shins touch the bar. Shoulders sit slightly in front of the bar, eyes on the floor about six feet ahead.

Brace, then push the floor away

Before you pull, take a big breath into your belly and brace like someone's about to punch you. Pull your shoulder blades "into your back pockets" so the bar stays close. Now don't think about lifting the bar. Think about pushing the floor away with your legs. The bar slides up your thighs and your hips and shoulders rise together.

Three mistakes that cost you your back

- Rounded back – drop the weight and brace harder.

- Bar drifting forward – every extra inch loads your lower back.

- Leaning back at the top – just stand tall and squeeze your glutes.

Start with 3×5 at a weight where every rep looks clean, then add 5–10 lb a week.

Deadlifts need focus and space. At a private gym like GymHome the whole room is yours. And if you film your training, TubeVoice can dub those videos into other languages.