The deadlift is one of the most effective exercises for building strength, improving posture, and engaging multiple muscle groups. Whether you’re lifting at home or in the gym, knowing how to do a deadlift properly can help you maximise results and prevent injury.
Step by Step Guide to Performing a Deadlift
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Start with your stance – Place your feet about hip-width apart with toes pointing slightly outward. Keep your chest lifted and shoulders back.
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Grip the weight – Whether using a barbell or dumbbells, hold the weight firmly in front of your thighs with your hands just outside your knees.
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Engage your core – Brace your abs and keep your back straight. Avoid rounding your lower back during the lift.
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Lift the weight – Push through your heels and straighten your hips and knees at the same time. Keep the weight close to your body as you stand tall.
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Lower with control – Hinge at the hips to slowly return the weight to the ground. Maintain proper posture throughout.
Different Deadlift Variations
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Romanian Deadlift – Focuses on hamstrings and glutes. Keep your knees slightly bent and hinge at the hips while lowering the weight.
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Sumo Deadlift – Feet are wider apart and hands inside the knees. This variation targets inner thighs and can reduce strain on your lower back.
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Single Leg Deadlift – Improves balance and engages stabiliser muscles. Lift one leg behind you while lowering the weight in front.
Using Dumbbells for Deadlifts
Deadlifts don’t always require a barbell. Dumbbells are a great alternative, especially for home workouts. They allow a natural range of motion and make it easier to perform single leg and Romanian variations.
Tips for Doing a Deadlift Properly
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Always warm up before lifting to prepare your muscles.
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Start with lighter weights and focus on mastering form.
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Keep movements smooth and controlled, avoiding jerks.
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Incorporate deadlifts into a balanced routine with other strength exercises.
Learning how to do a deadlift correctly can transform your workouts, helping you build strength, improve posture, and gain confidence in your lifting. Start with proper form, progress gradually, and experiment with different variations to find what works best for you.
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