Deadlift form for beginners: 5 cues that keep you safe
The deadlift is my favorite lift. My unofficial state record is 455 lb, but I started with an empty bar like everyone else. These are the five cues I use every single rep.
1. Bar over the middle of your foot
Stand with the bar over your midfoot (about where your shoelaces are), feet roughly hip-width apart. If the bar starts too far forward, it pulls you off balance and strains your lower back.
2. Hinge, don't squat
Push your hips back and bend your knees just enough to grab the bar. Your shins should touch or nearly touch the bar. Your hips end up higher than in a squat and lower than your shoulders.
3. Brace before you pull
Take a big breath into your belly, tighten your abs like you're about to get punched, and pull your shoulders down so your lats are tight. Your back should stay neutral, not rounded and not over-arched.
4. Push the floor away
Instead of thinking "pull the bar up", think "push the floor away" with your legs while keeping the bar dragging close to your body. The bar should travel in a straight line up.
5. Stand tall, don't lean back
Finish by squeezing your glutes and standing straight. Leaning way back at the top doesn't add anything and puts stress on your spine. Then lower the bar with control along the same path.
Start lighter than you think
Learn the movement with a weight you can move with perfect form for 5 clean reps, then add weight slowly. Film yourself from the side. If your back rounds or the bar drifts away from your legs, the weight is too heavy for now.
Not medical advice. This is general education from my own training and what the research generally shows. If you have a medical condition, an injury, or a history of disordered eating, talk to a doctor or registered dietitian first.
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