Deadlift: how to do it right
The deadlift lifts a barbell from the floor until you're standing tall. It works the whole back of your body, from your back to your calves. It's the lift where you move the most weight, which is why technique matters so much.
Step by step
- Stand with the bar over the middle of your feet, feet hip width apart.
- Hinge at the hips and knees and grip the bar just outside your legs, arms straight.
- Bring your shins to the bar, lift your chest and set your shoulders just over or slightly in front of the bar. Your back is straight from head to hips.
- Breathe in, brace your abs and tighten your arms as if bending the bar, without lifting it yet.
- Push the floor away with your legs: the bar travels up close to your legs while your hips and shoulders rise together.
- Finish standing tall, hips straight and glutes squeezed, without leaning back.
- Lower the bar under control along the same path, hips back first, then bend your knees.
Tip: Start every rep from the floor with the bar at rest: that way each rep begins from the same good position.
Common mistakes
The most dangerous mistake. If you can't keep your back straight from the start, the weight is too heavy.
The further the bar is, the more your lower back works. Keep it brushing your shins and thighs.
Your arms only hold the bar. The lift comes from pushing the floor with your legs and extending your hips.
Standing straight and squeezing your glutes is enough. Arching back adds nothing and loads your lower back.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Is the deadlift bad for your back?
No, with good technique and the right weight. It strengthens your back; the problems come from lifting with a rounded back or more weight than you control.
Double overhand or mixed grip?
Start with both palms facing you. When your grip fails before your legs, use a mixed grip or straps on your heaviest sets.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add deadlift to your routine
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