Complete guide to proper deadlift technique and safety
Learn proper deadlift form with our comprehensive guide. Get step-by-step instructions for conventional and sumo deadlifts. Use Spotwell's AI form analysis to perfect your deadlift and maximize strength safely.
Track Deadlifts with Spotwell →Stand with feet hip-width apart, bar over mid-foot. Hinge at the hips and bend your knees to grip the bar. Your shins should be close to the bar.
Grip the bar just outside your legs. Use double overhand for lighter weights, mixed or hook grip for heavier loads.
Keep your chest up, shoulders over the bar, and core braced. Your back should be straight, not rounded.
Take a deep breath, brace your core, and drive through your heels. Keep the bar close to your body as you stand up.
Stand fully upright with your hips and knees extended. Don't hyperextend your back at the top.
Reverse the movement by hinging at the hips first, then bending your knees. Control the weight on the way down.
Sets: 3-5
Reps: 5-8
Rest: 3-5 minutes
The standard deadlift. Builds strength in the entire posterior chain.
Set your back before you pull by taking a breath, bracing your core hard, and pulling the slack out of the bar so your lats engage. Think about keeping your chest up and shoulders down as you push the floor away. If your back rounds, the weight is likely too heavy or your hips are rising too fast, so reduce load and groove the pattern first. Spotwell's iPhone camera form analysis can flag a rounding spine so you can stop before it leads to injury.
Both are safe and effective; the best choice depends on your leverages, mobility, and which muscles you want to emphasize. Conventional uses a hip-width stance and hits more of the lower back and hamstrings, while sumo uses a wide stance and shifts more work to the quads and hips. Try both over several weeks and pick the style that feels strongest and most comfortable.
The bar should stay in contact with or very close to your legs the entire lift, dragging up your shins and thighs. Letting the bar drift forward increases the load on your lower back and makes the lift far harder. Engage your lats to pull the bar back toward you throughout the pull.
Use a double-overhand grip for lighter and moderate weights to build grip strength. As the bar gets heavy and starts to slip, switch to a mixed grip (one palm facing you, one away) or a hook grip to hold on. Alternate which hand faces which way over time if you use a mixed grip to avoid muscular imbalances.
Hips rising before the bar usually means your starting hips are too low or your legs give out before your back takes over, turning the lift into a stiff-legged pull. Start with your hips at a height where you can drive with your legs, and think about pushing the floor away while keeping your chest up. Keeping your shoulders slightly ahead of the bar at the start also helps synchronize your legs and back.
Use Spotwell's AI rep counter and form analysis to perfect this workout. Download now and start tracking.