× KNOW YOUR LIFTS: Deadlift START Stand with bar above the center of your feet. Shoulders in front of bar. Arms vertical to floor outside of knees. Bend knees until shins hit bar. Hands about shoulder-width apart with overhand grip. OR: Optional overhand/underhand grip. Feet slightly more than hip-width apart, pointed straight ahead or slightly outward. Raise hips until you feel hamstring tension. LIFT Drive heels into floor and push up with legs. Head inline with spine, chin up, looking straight ahead. Lift your chest but don't squeeze your shoulder blades. Back erect with slight arch. DO NOT ROUND OR FLATTEN BACK. Keep bar close to body - roll it over your knees and thighs until hips and knees are locked. Do not lean backward or bend forward. LOWER Push hips back first, and then bend you knees once bar reaches knee level, keeping bar close to body. OR: Drop.

| December 6, 2012

Fitness, Health & Sports, Visual Guides

Know Your Lifts: Deadlift

Start Start with bar on ground. (maybe not necessary, as it is implied) Stand with bar above the center of your feet. Feet slightly more than shoulder-width apart, pointed straight ahead. Hands about shoulder-width apart with overhand grip. Arms vertical to floor outside of knees. Quads about vertical with floor. Bend knees until shins hit bar. Shoulder-blades directly over bar. Lift Drive feet into floor and push up with legs. Keep bar close to body -- roll it over your knees and thighs until hips and knees are locked. Back erect with slight arch. Do not round or flatten back. Lift your chest but don't squeeze your shoulder-blades. Head inline with spine, chin up, looking straight ahead. Do not lean backward or bend forward. Pull bar until arms hang straight, bar is at mid-thigh. Lower Push hips back first, and then bend your knees once bar reaches knee level.

“Know Your Lifts” is an illustrated guide series where we’ll show how to perform basic weight lifting exercises. Last time we covered the High-Bar Squat. On the docket today is another essential and beastly exercise: the deadlift.

Thanks to Barry Schroeder and Jim Schoenberg of CrossFit Sandstorm for consulting on this post.

Know Your Lifts Series: 
High-Bar Back Squat
Deadlift
Overhead Press

Like this illustrated guide? Then you’re going to love our book The Illustrated Art of Manliness! Pick up a copy on Amazon.

Illustration by Ted Slampyak

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Last updated: January 31, 2018


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