The deadlift

The deadlift is one of the most powerful exercises there is yet poor deadlift technique and execution is something a lot of people who carry out the deadlift suffer with.

The problems that occur with poor deadlift execution can range dramatically from mild issues to the worst case scenario of severe damage to the Erector Spinae, other wise known as the lower back.

The reason why so many people have poor deadlift technique is because they try to lift far heavier than their body can. To compensate and lift this extra weight the body alters form so the correct form is lost through the support of the leg muscles which adds more stress to the Erector Spinae (Lower back).


The deadlift technique is relatively easy yet many people do not follow the correct procedure to ensure it is carried out correctly. To carry out the deadlift correctly follow these easy deadlift execution guidelines.

Place the barbell with desired weight in front of you on the ground clear of any obstructions and move forward so your feet are placed under the bar shoulder width apart, flat on the floor, with the bar close or touching your chins.

Take hold of the barbell with your hands just outside your legs (just wider than shoulder width apart) with either an overhand or mixed hand grip (one hand with and over hand grip the other with an underhand grip).

Keep your arms straight with your head facing forward (head up) and your chest out. Make sure your back is straight and shoulders back, squat down so your thighs are parallel with the floor.

Inhale deeply and lift the bar by pushing your heels into the floor extending your legs and hips. As you reach towards the top of the lift push your hips forward.  Do not breath out during this part of the movement.

Once at the top of the lift hold the weight for a second before slowly starting your descent back to your starting position, do this by pushing your hips back and lowering back to your original position.

At the end of the lift the barbell should be resting back on the floor in its original position.  It's as easy as that!


Now go pick something heavy up.