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Chris Freytag demonstrates Deadlifts

The deadlift works more muscles than any other exercise, including your back, glutes, legs, arms, shoulders and core! Here, I’ll help you get the most out of this incredible exercise by explaining the proper deadlift form.

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Table of Contents

Deadlift Instructions

Here’s how to do a deadlift:

  1. Start standing with feet hip distance apart and dumbbells resting in front of thighs.
  2. Tighten your abdominals and keep a flat back as you bend the knees slightly, lowering the dumbbells towards the floor.
  3. Squeeze the glutes and use your hamstrings and legs to lift and return to your upright position.

The key is in your posture! Here are a few tips for keeping the proper deadlift form:

  • Be sure to keep your spine aligned from top to bottom.
  • Do not bend your back or hunch over, and keep your eyes forward.
  • Squeeze your glutes and keep your abs tight.
  • Keep your knees fixed the entire time. They don’t need to be perfectly straight. (A slight bend is okay!)
  • Ideally, deadlifts are done with heavier weights than other moves. Practice your form first, but move to heavier weights once you are confident in your form.

Keep in mind that if you do not perform this move properly, you will feel it in your back. Maintaining proper form is crucial to prevent injuries!

Deadlift Benefits

The deadlift exercise is an excellent way to fire up the muscles in your legs, glutes, core, back, shoulders, and arms. It really does work it all!

Strength training exercises such as the deadlift come with plenty of benefits, including:

  • Builds muscle strength
  • Activates your core and hip extensors
  • Improves bone density
  • Helps relieve lower back pain
  • Improves posture

The best part? Deadlifts are a great option for any age and fitness level since you can always adjust the amount of weight used.

Easy Ways to Incorporate a Deadlift Into Your Workouts

Ready to put the deadlift into action?

Here are a few exercise guides that incorporate deadlifts:

If you like the deadlift, you can also check out how to do medicine ball single-leg deadlifts, or grab a kettlebell and try my 10-minute kettlebell leg workout.