BEWARE! If you read on, your deadlift will be OUT OF SIGHT!

Here you have it! A guide to the dos and don'ts of deadlifitng -

You will have to be prepared to have an audience every time you deadlift in the future -

Common Misconceptions & Mistakes about the Conventional Deadlift


1. The deadlift is NOT a squat off the floor - don't deadlift like you are squatting off the floor!

Arms long, weight on your heels

2. The deadlift is NOT the start to a clean or a snatch - don't deadlift like you are starting a clean or a snatch!

3. The deadlift is NOT an isolation exercise! Deadlift to DEADLIFT - not to train a particular muscle group

4. Your lifting belt is to press your abs against - not to brace your back

5. DO NOT hyper-extend your back at lock out - stand up straight to complete the lift

6. Your shoulders should always be inline or behind the bar - never in front of the bar


Setting Up and Completing the Perfect Deadlift


1. Set your feet. From an overhead view, the bar should be in line with the balls of your feet. Your feet should be directly under your shoulders - narrower than the typical "shoulder width apart" - so that the force of the weight is driven directly through your legs

2. Set your arms - drop your hands in front of you where you want them

Lock out standing tall with your chin down

3. Put your weight on your heels. It should feel like your toes want to pop off the ground

4. Get your AIR! Take a big breath to open up your chest and push your abs against your lifting belt. Hold your air for the duration of the lift

5. Get down and grab the bar - both hands over, or one hand over one hand under are both fine

6. Make sure your hips are at about 45 degrees to the ground

7. Keep your HEAD UP and looking ahead for the entire lift - don't look down

Crazy head knodding to those watching is super important!

8. GET UP! Drive through your heels and try to pull the weight backwards rather than upwards

9. Keep your CHEST up, CHIN up and LOOK up for the duration of the lift

10. Stand tall at the top of the lift. Do not hyper-extend your back! If you are prone to hyper-extending, tuck your chin down into your chest at the top of the lift

11. CONGRATULATIONS! Lift complete. Now get down and hit another rep!

Got any questions? Fire away!