Deadlifts are one of the most popular and best exercises in strength training. As a compound movement, they work multiple muscle groups (e.g., the legs, glutes, back, and core), making them a great exercise for overall strength and muscle development. The deadlift movement promotes grip strength, improves posture, and can help tackle back pain. These deadlift benefits make it an essential part of any functional fitness routine.
But with great benefits come some risks. Poor form while deadlifting can lead to severe injuries such as strains, sprains, and, in the worst-case scenario, herniated discs. That's why mastering the proper deadlift setup and understanding the deadlift muscles involved is crucial for your safety and progress.
Below, we'll guide you through the many types of deadlifts and the proper form for each to keep your workouts safe and effective, helping you build deadlift strength and reap the full deadlift benefits. ✅
If you're new to your fitness journey, the number of deadlift variations might surprise you! Traditional deadlifts are a great exercise, but the variations help you target other muscle groups that may align better with your fitness goals. Each variation is a compound movement that engages multiple muscle groups simultaneously, contributing to overall functional fitness.
Below, we'll give you step-by-step instructions for each type of deadlift, including the starting position, movement phase, and form corrections. Remember, using a deadlift platform can provide a stable surface for your lifts, especially when working with heavier weights.
Traditional deadlifts are the gym-floor staple and the most common variation of deadlifts. They are suitable for most people, especially beginners or those at the intermediate fitness level, as they require less technique and are easier to perform. Traditional deadlifts primarily target the deadlift muscles: glutes, hamstrings, and lower back muscles.
To execute a traditional deadlift with proper form:
Some common mistakes that can lead to back injuries during traditional deadlifts include:
If you experience back pain or discomfort, consider switching to an alternative deadlift form (which we'll cover below). When in doubt, it's always best to consult a strength coach or fitness professional for guidance on which deadlift variation may be best for you based on your goals and fitness level.
Dumbbell deadlifts are a great alternative to traditional deadlifts if you have limited equipment or are just starting your fitness journey. They target the same deadlift muscles as traditional deadlifts but require less weight, making them ideal for beginners.
With the dumbbell deadlift, proper alignment and balance are essential to prevent injury and effectively target the intended muscle groups:
When performing a Romanian deadlift, keep your knees slightly bent and your back flat. Focus on the hip hinge by pushing your hips back, maintaining a straight line from head to tailbone, and engaging your glutes and hamstrings without straining your lower back. Start with the barbell at the top, unlike a conventional deadlift.
Here's how to execute a Romanian deadlift with proper form:
The stiff leg deadlift is an excellent option to power up your posterior chain. It works the glutes, hamstrings, and lower back muscles, engaging your core and improving stability.
For the stiff leg deadlift technique, keep your legs relatively straight throughout the deadlift movement, unlike in a traditional deadlift, where you bend your knees to lower the barbell. This will intensify your hamstring and glute workout by isolating these muscles more effectively:
Typically, when you carry something in one hand — a bag of groceries, for instance — your core engages to keep your torso upright and prevent you from falling over. 🛍️
The same principle applies to suitcase deadlifts. They require you to maintain stability and balance while carrying a weight on one side, which engages and strengthens your core.
With the suitcase deadlift variation, your core stability is crucial as you are lifting a load from one side and trying to prevent your body from tilting:
A key differentiator of the sumo deadlift is the wider stance and hand positioning inside the legs. This setup allows for a more upright torso position, which reduces stress on the lower back and shifts the focus to the inner thighs. To ensure proper deadlift form:
The best thing about the trap bar deadlift is that it allows for a neutral grip, which means your palms face each other instead of facing away like in a traditional deadlift.
This grip places less stress on the shoulders and wrist joints, making it more comfortable. Because you're standing inside the trap bar, your shins are more vertical compared to a traditional deadlift, reducing strain on the lower back and allowing for a more upright torso position.
Deadlifts are highly beneficial for building overall strength and muscle mass when done correctly. Avoid the following common mistakes so you can reap the full benefits of this exercise and stay injury-free:
Usually, a deadlift starts with the barbell on the ground, ensuring proper tension and muscle engagement from the beginning. Some mistakenly start from the top, lowering themselves before lifting, which lessens tension and muscle engagement and increases lower back pressure, raising injury risk. Always begin a deadlift from the ground for correct muscle engagement and tension.
Bouncing the weight between reps can be tempting, especially when lifting heavy. However, this can be dangerous and counterproductive. When you bounce the weight, you lose control of the movement and increase your risk of injury. Instead, maintain a controlled lift, lowering the weight with control and fully engaging your muscles on each rep.
It's only a traditional deadlift if the weight touches the floor. Skipping floor contact shortens your range of motion and limits the exercise's effectiveness. It also negates one of the main benefits of deadlifting — building strength and power from a dead stop. To get the most out of your deadlifts, make sure to lower the weight down, touch the floor, and then reset for each rep.
Squatting and deadlifting are distinct exercises with unique forms and movement patterns. For deadlifts, position your hips above your knees, hinge at the hips, and keep your back straight.
Squatting involves lower hips, more knee bend, and an upright torso. Mixing squatting into a deadlift can strain your back and knees. To prevent injury and target the right muscles, focus on hip hinging and maintain a straight back during deadlifts.
We all have been there (or seen it at the gym) — the urge to lean back and show off at the top of a heavy deadlift. 🏋️
While it brings that extra "squeeze" in the glutes, it can put undue stress on the spine and increase the risk of injury. It also takes away from proper muscle engagement and can throw off your balance. It's always better to maintain a neutral spine and focus on squeezing your glutes at the top rather than leaning back excessively.
To ensure safe and effective deadlifting, here are general safety tips to keep in mind:
Deadlifts are a fantastic exercise for building strength and muscle mass, but they can also be dangerous if not performed correctly. Bad form and technique can lead to injuries that sideline your fitness journey.
Working with a trainwell (formerly CoPilot) remote personal trainer can help you avoid these pitfalls and achieve your fitness goals safely and effectively.
Trainwell certified trainers have extensive knowledge and experience to guide you through proper form, weight selection, and progressions that suit your body and goals. Your trainwell trainer will help you ease into the exercise, build confidence, and nail down the form through personalized form videos and form video check-ins.
And best of all? The trainwell app helps you keep track of everything along the way, and makes it easy for your trainer to personalize your workouts for you and only you!
Don't let poor deadlift form hold you back from reaching your full potential — sign up today for a 14-day free trial.
Deadlifts can hurt your hands due to incorrect grip technique or using a barbell that doesn't fit your hand size or shape. To mitigate this, use an overhand grip with your thumb wrapped around the bar and your fingers gripping tightly. You can also try using lifting gloves or applying chalk to your hands for better grip and control. Some lifters use a mixed grip for heavier weights, but be cautious as this can lead to muscle imbalances.
You can tell if your deadlift form is wrong by looking for common indicators such as a rounded back, improper hip alignment, or discomfort in your back or knees. Correct these issues by focusing on your hip hinge motion, keeping your back straight, and engaging your core and glute muscles throughout the lift. Start with lighter weights and gradually increase as your form improves.
You can practice drills such as Romanian deadlifts, single-leg deadlifts, and kettlebell swings to improve your deadlift form. These exercises can help improve your hip hinge motion, balance, and overall muscle engagement. Video form checks can also be beneficial, as you can see your form from different angles and make adjustments. Working with a strength coach allows personalized feedback and tips to help refine your technique.
Each deadlift variation has advantages and disadvantages. Your best form depends on your body type, fitness goals, and biomechanics. It's best to get a customized plan created by a properly certified personal trainer, like the trainwell, to decide on the most suitable form for your functional fitness goals.
Engaging your lats during a deadlift stabilizes the spine and prevents back rounding or arching. This also promotes proper posture by keeping your shoulders down and back for a neutral spine. With the weight evenly distributed, there's less strain on any single muscle group or joint.
Written by trainwell trainers
