Deadlift technique breakdown — from setup to lockout
Complete technique analysis of the conventional deadlift. Including common mistakes and fixes.
The deadlift is the king of all exercises. But also one that punishes sloppy technique. In this video breakdown I go through every part of the lift.
The setup
Feet hip-width apart, bar over the mid-foot. Shins touch the bar when you hinge down. Grip slightly wider than the shins. Hips don't sink — this isn't a squat.
Lat engagement
Before you pull: "protect your armpits". Pull the shoulder blades down and back. This protects the spine and ensures a neutral back throughout the entire lift.
The pull
Push the floor away. The bar stays close to the body — up along the shins. Hips and shoulders rise simultaneously. No "stripper deadlift" where the hips come up first.
The lockout
Full extension of hips and knees. No hyperextension of the lower back. Keep the core braced until the bar is back on the floor.
General information, not medical advice and not a treatment. Pain that does not go away, pain at night, fever, numbness or loss of strength: see your GP or physio. Severe pain after a fall or accident, or an emergency: call 112.
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