Buzz
Deadlifts: an exercise that sparks either passion or fear. To the untrained eye, they might appear risky, potentially leading to back injuries (which can happen with poor technique). However, when executed properly, they stand out as one of the most effective and functional exercises, both inside and outside the gym. Here’s everything you should know about this powerhouse movement.
A conventional deadlift involves lifting “dead weight” from the ground and returning it. This action mirrors countless real-life scenarios, such as moving heavy furniture, carrying bags of pet food, clearing snow, or any task that requires bending (or more accurately, a hip hinge—more on that later). The benefits are extensive and, frankly, incredibly impressive.
Deadlifts Transform You Into a Total Badass. No Doubt.
If lifting groceries with ease doesn’t excite you, consider this: deadlifts enhance athletic performance, improve mobility, correct posture, and build a remarkably strong physique. (For motivation, check out 40-something “Huge Jacked-Man,” aka Wolverine, pulling off a 410-pound deadlift. Absolutely incredible.)
Deadlifts offer a multitude of benefits because they are a full-body compound movement that replicates real-life and athletic actions (such as hip and knee extension) and engages numerous muscles simultaneously. Many assume deadlifts primarily target the lower back or legs, which isn’t entirely incorrect. However, they also activate the entire posterior chain, including muscles from your trapezius at the base of your skull down to your heels, and beyond.
Even endurance athletes, like long-distance runners, can gain significant advantages by incorporating deadlifts and strength training into their routines. As noted by running and strength expert Jon-Erik Kawamoto, CSCS:
Middle- to long-distance runners often develop weaker gluteal muscles compared to other leg muscles, such as the quadriceps, due to the repetitive nature of running. Deadlifts can help address this imbalance by strengthening the glutes, which not only improves performance but also reduces the risk of injuries among runners.
Additionally, deadlifts are highly metabolically demanding, making them an excellent choice for weight loss, muscle building, and boosting overall energy and confidence—provided your nutrition supports your goals.
Deadlifts Are Safe When Performed Correctly
Despite what your instincts might suggest, deadlifts are safer than many gym exercises. For starters, there’s no risk of being trapped under heavy weights. Problems only arise when your form is incorrect, as Jon-Erik explains:
The main risk with deadlifts is rounding your spine during the movement. This shifts the stress from your back, hip, and leg muscles to your spinal structures and ligaments, which can lead to injury.
Lifting objects off the ground is far more technical than most people realize. Imagine picking up a dollar bill: you’d likely bend your lower back and use it again to stand up, putting unnecessary strain on your spine. While a dollar bill won’t cause harm, adding 50 or even 300 pounds to the equation can lead to serious issues, like a herniated disc.
Proper lifting relies less on bending your back and more on bending at the hips, a motion known as the “hip hinge.” This movement doesn’t come naturally to most people, as it’s rarely taught. Many also confuse it with a squat. As Tony Gentilcore, a strength and conditioning coach at Cressey Performance, explains in a blog post about the difference between a hip hinge and a squat:
Hip Hinge = significant hip bend, minimal knee bend.
Squat = significant hip bend, significant knee bend.
To perform a hip hinge, visualize pushing your hips backward toward an imaginary wall while maintaining a straight, or “neutral,” back and a braced core. This prevents your spine from rounding or collapsing. Keep a slight bend in your knees, and you should feel a gentle stretch in your hamstrings. The movement should look like this:
Tony provides in-depth guidance on mastering the hip hinge and making it a natural part of your movement. He includes this drill to help you get started:
Like any exercise, deadlifts require proper form and technique to ensure safety. While most gym enthusiasts can benefit from improving their deadlift skills, those with a history of low-back or joint issues, such as arthritis, should avoid heavy deadlifting or deadlifts entirely, as Jon-Erik advises.
If deadlifts cause pain, even with proper supervision or the best form your body allows, it’s time to stop. At that point, the risks outweigh the benefits. Instead, consider alternatives like using a trap bar or switching to equally effective exercises such as hip thrusts, cable pull-throughs, glute bridges (weighted or bodyweight), and kettlebell swings.
Which Deadlift Stance Reigns Supreme: Sumo or Conventional?
The fitness community has long debated the superiority of deadlift stances, with passionate arguments on both sides. Should you opt for the conventional stance or the sumo stance? Here’s a quick breakdown of the key differences:
Conventional: This is the more traditional and widely recognized stance. Your feet are positioned shoulder-width apart, and the movement involves a straightforward “grip and lift” approach.
Sumo: In the sumo stance, your feet are placed much wider than shoulder-width, with toes angled outward. This setup can make it easier for some individuals to reach the bar and is generally gentler on the back due to its unique mechanics. The ideal width varies by individual, so choose what feels most comfortable for you.
While the differences appear straightforward, several factors often complicate this debate, including:
Flexibility considerations: Conventional deadlifts often demand greater flexibility in the ankles, upper back (thoracic spine), and hips to reach the bar and maintain proper form. Sumo deadlifts, with their shorter range of motion, are more forgiving but still require good technique. However, flexible hips remain crucial for achieving the correct position and lifting safely.
Joint pressure differences: Conventional deadlifts exert more pressure (or shear stress) on the back due to the bar’s distance from the center of gravity. Individuals with back concerns may prefer sumo stances, as researchers from the University of Waterloo in Canada found that sumo deadlifts reduce spinal stress by 10%. That said, excessive sumo deadlifting, especially combined with heavy squatting, can strain the hips.
Body proportions and stance preference: Your body’s unique structure—hip width, torso length, arm length, and leg length—can significantly impact your lifting mechanics. For instance, those with shorter arms or longer torsos might find sumo deadlifts more comfortable. Regardless of your build, hip flexibility is essential, though achieving it requires consistent effort, especially for those with sedentary lifestyles.
So, which stance should you choose? In Greg Nuckols’ insightful article on the subject, he advises training both styles intensely for a period, then focusing on the one that feels strongest and most natural. This practical approach emphasizes listening to your body, as only you can determine what works best for you.
Integrating Deadlifts Into Your Training Routine
Deadlifts engage numerous muscles, making them highly demanding. Strength and performance coach Omar Isuf, known for his informative fitness YouTube content, suggests:
Your deadlift frequency should align with your goals and experience level. Higher intensity deadlifts typically require lower overall volume to avoid overtraining.
Beginners can start by deadlifting once a week. Once comfortable with the movement, most people increase to twice weekly—one session for heavier lifts (like sets of 5 or 3 reps) and another for higher volume (lighter weights with more reps).
Jon-Erik also mentions that he prefers scheduling deadlifts on leg or back training days. The timing largely depends on your weekly workout split. Since deadlifts are a compound movement, Omar suggests performing them early in your workout, such as first or second, when your energy levels are highest for optimal performance.
As for accessories like gloves, straps, or weightlifting belts, they’re unnecessary early on. Focus on perfecting your form before lifting heavy. Omar adds that relying on a belt too soon can lead to poor technique.
Common Deadlift Errors and How to Correct Them
While deadlifts offer numerous benefits, proper execution is key. To ensure correct form, consider working with a trained coach or recording a video of your deadlift for professional feedback.
Here are some frequent mistakes people make during deadlifts and how to address them:
Poor starting position: The initial setup is crucial. Many lean too far forward, which feels natural but overloads the back. Others place their shins too close to the bar, causing the bar to drift forward. Aim to position your armpits above the bar and maintain a small gap between your shins and the bar.
Rounded or arched back: This often occurs due to excessive weight, improper bracing, or weak back muscles. Omar explains, “Maintaining a neutral spine may feel challenging initially, but with practice, your spinal erectors will strengthen.” If rounding persists, Jon-Erik recommends raising the bar height and trying partial deadlifts (or rack pulls) to build strength.
Excessive weight: If your form breaks down, the weight is too heavy. Reduce the load until you can perform the movement flawlessly.
Overusing your arms: Your arms should only stabilize the bar, not pull it. Keep them straight and close to your body throughout the lift.
Overextending at the top: Some lifters thrust their hips too far forward at lockout, straining their back. Focus on squeezing your glutes instead of overemphasizing your back.
Neglecting the hip hinge: The hip hinge is the foundation of deadlifts. Without mastering it, injury is inevitable. Practice the hip hinge regularly, even without weights.
Bar drifting away: The bar should move vertically. If it doesn’t, your hips may be too low, your core may not be braced, or your quads may be weak. Omar notes, “Elite deadlifters often have bloody shins from keeping the bar close, which makes the lift safer and more efficient.”
Deadlifts are a complex movement with many components. It’s essential to progress gradually, prioritize mastering the hip hinge, and seek guidance from a knowledgeable coach.
Additional Resources to Perfect Your Deadlift
As Jake from Adventure Time wisely said, “Sucking at something is the first step to being sorta good at something.” This applies to fitness too. Practice consistently, both in and out of the gym. Use everyday objects to practice the hip hinge, like lifting a box or picking up a coin. The more you practice, the better your form will become.
Here are additional resources to help you master the deadlift:
Mike Robertson’s Comprehensive Deadlift Guide (Article)
Dean Somerset’s Hip Hinge Tutorial on PTDC (Article)
Jon-Erik Kawamoto’s Deadlift Troubleshooting (Video)
Nerd Fitness’ Strength Training 101: Deadlift Edition (Article)
And for some inspiration, here’s Daisy Ridley (Rey from the new Star Wars) lifting an impressive 176-pound deadlift. Best of luck, and may the force guide your deadlifts.
Illustration by Fruzsina Kuhari. Image by Omar Isuf.
