Lifting a heavy box off the floor, picking up a child, carrying shopping: they are all deadlifts. In the gym we practise the movement with a barbell so your legs, hips and back can learn to share the work.
First learn the hip hinge
The hinge means bending at your hips while your back stays flat, like pushing a door closed behind you with your bottom. You should feel a stretch behind your thighs.
The Romanian deadlift
Once the hinge feels natural, hold a barbell or dumbbells in front of your thighs and slide them down your legs. This is called the Romanian deadlift. It is a friendly place to start because you do not lift from the floor.
The conventional deadlift
Step by step
- Feet and bar. Stand with your feet about hip-width apart. The bar should be over the middle of your feet, around where your shoelaces are.
- Grip. Bend down and hold the bar just outside your legs with straight arms.
- Hips and chest. Lower your hips until your shins touch the bar, then lift your chest so your back is flat, from head to hips.
- Brace. Take a breath into your belly and tighten your abs. Pull the slack out of your arms so the bar is tight against the plates.
- Push the floor away. Think about pushing your feet through the floor instead of pulling with your back. The bar should travel straight up and brush your legs.
- Lock out. Stand tall by squeezing your glutes. Do not lean back at the top.
- Lower with control. Push your hips back first, slide the bar down your legs, bend your knees once it passes them, and place it on the floor. Do not drop it from a height.
Which deadlift is right for you?
| Variation | What it is | Good for |
|---|---|---|
| Hip hinge (no weight) | Practise the movement with a light stick or just your hands | Your first week |
| Romanian deadlift | Lower the weight to just below the knees and stand up | Learning the hinge, hamstring and glute strength |
| Dumbbell or kettlebell deadlift | Lift a weight from the floor between your feet | A gentle introduction to lifting from the floor |
| Trap bar (hex bar) deadlift | Stand inside a hexagon-shaped bar | Many beginners find it easier to keep an upright back |
| Conventional barbell deadlift | The classic lift described above | When the other versions feel comfortable |
A pre-lift checklist
Run through these quickly before each set:
- Feet hip-width apart, bar over the middle of your feet.
- Hands just outside your legs, arms straight.
- Shins touching the bar, chest up, back flat.
- Deep breath in, abs tight, slack out of the bar.
- Push the floor away.
Common mistakes
| Mistake | What to try |
|---|---|
| Back rounds | Lower the weight. Practise the hip hinge and Romanian deadlifts. |
| Bar drifts away from your body | Keep it touching your legs all the way up and down. |
| Yanking the bar off the floor | Take the slack out first and start with a steady push. |
| Leaning back at the top | Stop when you are standing tall. Do not push your hips forward and lean. |
| Starting with too much weight | Begin with a light bar or even a kettlebell or dumbbell deadlift. |
Sets and reps
Start with 3 sets of 5–8 reps with a weight you could lift 2–3 more times. A summary of the ACSM position stand for novices suggests resting 1–2 minutes between sets. Because the deadlift trains so many muscles, one heavy session a week is enough for most beginners. Read about sets, reps and rest and add weight gradually with progressive overload.
A six-week path
| Weeks | What to do |
|---|---|
| 1–2 | Hip hinge practice, then Romanian deadlifts with very light dumbbells, 2 × 8. |
| 3–4 | Romanian deadlifts with a light barbell, 3 × 8–10. |
| 5–6 | Add one set of light conventional deadlifts, 3 × 5, with a weight you could lift 3 more times. |
Add weight only in small steps, and leave a few days between heavy deadlift sessions.
Frequently asked questions
Do I need a belt or straps?
Beginners rarely need either. Use a normal overhand grip at first, and consider a mixed grip (one palm up, one palm down) only when your grip is the limit. Alternate which hand is on top.
Why do my hamstrings or lower back feel tight afterwards?
Some soreness in the muscles you worked is normal. Sharp pain in the back or the feeling that your back is doing all the work is a sign to lower the weight and check your technique. If the pain continues, see a healthcare professional.
How often should I deadlift?
Once or twice a week is enough for most beginners. If you follow our 3-day plan, you do a Romanian deadlift once a week.
Is it OK if the bar scrapes my shins?
A little contact is normal, and it means you are keeping the bar close. Wearing long socks can help.
Warm up first (see our warm-up guide). Stop if you feel sharp pain in your back, hips or legs. If you have had back pain or an injury, ask a doctor or physiotherapist before deadlifting.
Easier ways to start
- Dumbbell or kettlebell deadlift. Hold the weight between your feet and stand up with a flat back.
- Raised bar. Put the bar on blocks or in a rack at knee height, so you do not need as much flexibility.
- Romanian deadlifts only. It is fine to build strength this way for a month or two.