Exercise guide

How to do deadlift

Whole posterior chain · traps · grip

Deadlift starting position — correct set-up before the first rep
Start
Deadlift finished position — the end of one repetition
End of rep

Step by step

  1. Set up with the bar over your mid-foot, feet hip width. Hinge and grip just outside your shins.
  2. Drop the hips until the shins touch the bar — chest up, lats tight, back flat. Take the slack out of the bar before you pull.
  3. Drive the floor away with your legs, keeping the bar dragging up your shins and thighs.
  4. Lock out by standing tall and squeezing the glutes — don't lean back. Lower under control along the same path.

The cue that matters

CueOnly 3 heavy sets, on purpose. This lift taxes recovery more than anything else in the week.
AvoidLetting the hips shoot up first so it becomes a stiff-legged pull with a rounded back. Rack pulls are the safer swap.

Where this sits in the split

Open the full 6-day programme →