The proper deadlift technique is a foundational strength exercise that engages multiple muscle groups, including the hamstrings, glutes, back, and core. Mastering the form is critical to prevent injury and maximize effectiveness. The exercise begins with a precise setup: feet positioned under the hips, a neutral spine, and a firm grip on the barbell. The lift itself requires driving through the heels while keeping the bar close to the body, followed by a controlled descent. Common mistakes include rounding the back, lifting with the arms, and improper foot or hip positioning.

Key findings from the sources:

• Setup is crucial: Align the mid-foot under the bar, grip shoulder-width apart, and maintain a neutral spine ^[4][9].
• Engage the core and lats: Brace the abdominal muscles and activate the lats to stabilize the spine ^[7][8].
• Lift with the legs, not the back: Focus on pushing the floor away rather than pulling with the arms ^[4][7].
• Control the descent: Lower the weight slowly while maintaining form to avoid injury ^[7][8].

Mastering the Deadlift Technique

Setup and Starting Position

The deadlift begins with proper foot placement and body alignment. Stand with your mid-foot under the barbell, ensuring the bar is close to your shins. Your feet should be hip-width apart, with toes pointing slightly outward. This positioning allows for optimal force generation and balance during the lift. Grip the bar just outside your legs, using either a double overhand grip (for lighter weights) or a mixed grip (one hand over, one under) for heavier loads. Bend your knees until your shins touch the bar, then lift your chest while keeping your lower back in a neutral position. This setup ensures the bar travels in a straight vertical path, minimizing shear forces on the spine.

• The bar should be positioned over the mid-foot, not the toes or heels, to maintain balance ^[6][9].
• A neutral spine means maintaining the natural curves of the back—avoid rounding or overarching ^[4][10].
• Engaging the lats by "bending the bar" slightly helps stabilize the upper back and prevents the shoulders from collapsing ^[7].
• The Valsalva maneuver (taking a deep breath and bracing the core) increases intra-abdominal pressure, protecting the spine ^[10].

Once the setup is complete, the next step is generating tension before lifting. This involves driving the knees outward to engage the glutes and creating a "wedge" position by bracing the core. The goal is to eliminate any slack in the body before initiating the pull, ensuring all muscles are activated and ready to lift the weight.

Execution: Lifting and Lowering the Barbell

The lifting phase of the deadlift requires coordinated movement from the legs, hips, and back. Begin by pushing through your heels, as if driving your feet into the floor. This action engages the posterior chain (glutes, hamstrings, and back muscles) and prevents the weight from shifting forward. As the bar rises, keep it close to your body—it should lightly graze your shins and thighs. Avoid pulling with your arms; instead, focus on extending your hips and knees simultaneously. Your chest and hips should rise at the same rate to maintain balance and prevent the lower back from rounding.

• The bar should move in a straight vertical line, staying in contact with the legs throughout the lift ^[4][9].
• Lifting with the legs reduces strain on the lower back and distributes the load evenly ^[8][10].
• Common mistakes include letting the hips rise too quickly (turning the lift into a stiff-legged deadlift) or allowing the bar to drift away from the body ^[5][7].

The descent is equally important. Lower the weight by reversing the lifting motion: push your hips back first, then bend the knees once the bar passes them. Control the descent to avoid dropping the weight, which can cause injury or disrupt form. Reset between reps by fully releasing the tension and re-establishing your starting position. This ensures each repetition is performed with proper technique.

Variations like the sumo deadlift (wider stance, hands inside the legs) or Romanian deadlift (focused on the hamstrings) can be incorporated once the conventional deadlift is mastered. However, beginners should prioritize form over weight, starting with lighter loads to build proficiency ^[5][9].