Learn the hip hinge first, start light and keep your back flat. A deadlift is just picking something heavy off the floor with good technique, and it is one of the most useful lifts there is. Do it with a calm head and a light bar, not a "let's see what I've got" attitude, and your back will thank you.
The deadlift fits into the 4-week restart plan as a hinge movement.
What is the hip hinge?
It is bending at the hips, not the lower back. Stand tall, push your hips back like you are closing a car door with your bum, keep your back flat and let your torso tip forward. Then drive your hips forward to stand.
Practice with a dumbbell Romanian deadlift: hold two dumbbells at your thighs, hinge back until you feel your hamstrings stretch, then stand up. Three sets of 10 with light weights is a perfect first month.
How do you deadlift from the floor?
- Stand with feet hip-width apart, bar over mid-foot.
- Hinge down and grip the bar just outside your legs.
- Chest up, back flat, shoulders over the bar.
- Take a breath and brace your stomach.
- Push the floor away, keeping the bar close to your legs.
- Stand tall at the top. Don't lean back.
- Lower under control by hinging and bending your knees.
How heavy should you start?
Lighter than you think. The StrongLifts program, for example, has beginners start deadlifts at 95 lb including the bar and add 5 to 10 lb per session. For many men over 30, lighter dumbbells or a kettlebell are better for learning the pattern first.
If your form breaks down, the weight is too heavy. Reduce it. Nobody gets awards for ugly reps.
What about back pain?
Done well, deadlifts strengthen your back. Done badly, they strain it. Keep your back flat, don't jerk the bar and stop if you feel sharp pain. If you have a history of back problems, talk to your doctor or physical therapist first. Read back pain when starting the gym and watch for red flags.
How often should you deadlift?
Once or twice a week is plenty for most beginners. It is a demanding lift, and recovery takes longer than you expect, especially after 30. Read why recovery takes longer after 30.
What are the common mistakes?
- Rounding the lower back. Keep it flat.
- Starting with the bar too far away. Keep it over mid-foot.
- Jerking the bar off the floor. Pull the slack out first.
- Leaning back at the top. Stand tall, not like a banana.
- Going too heavy. See above, twice.
Do you need a barbell?
No. Dumbbell Romanian deadlifts, kettlebell deadlifts and trap bar deadlifts are great starting points. You can build a strong back and hips without ever touching a bar. See the home workout plan for beginners over 30.
The bottom line
Hinge, keep your back flat, start light and add weight slowly. Deadlifts are great for strength, but only if you respect them. Start the restart plan and build the base first.
Pick it up, FATBOY. Carefully.
This article is general information, not medical advice. If you have a back condition or pain, talk to your doctor or physical therapist before lifting.
- deadlift
- technique