The deadlift is one of the greatest exercises that you should perform no matter what your goal is. When performed properly, the deadlift targets your butt, abs, and hamstrings. But what makes this exercise so awesome is that every muscle in your body gets activated throughout the movement.

As per Paula’s request, my buddy Richard Schuller of Decades Younger, and I hit the gym to record a video, which demonstrates how to perform a proper deadlift…


The Correct Way To Perform a Deadlift

Here are some of Richard’s key tips on how to perform a proper deadlift:

  • Lift in stocking feet or flat soled shoes.
  • Whenever you lift anything heavy have a very tight body…(flex all your muscles).
  • In the conventional style deadlift, place your feet slightly narrower than shoulder width.
  • You should stand so that your shins touch the bar.
  • Grasp the bar with one hand palm facing out, and the other facing in. (over/under grip)
  • Pull your hips down to the “start” position. Your thighs should be roughly parallel to the floor or slightly lower.
  • Your back should be flat. No “rounding” of any kind.
  • Push your shoulders back.
  • To begin the pull, put about 50-100 pounds of lift on the bar without moving it. (This is called “loading” the bar)
  • Stay tight and pull the bar upward, keeping it against your shins and thighs until you are fully erect.
  • Lower the bar to the floor under full control.

    • To get the most out of a deadlift, you need to have nearly every muscle in your body involved in the lift. That is why it is very important to have your whole body “tight” when you pull. This will maximize your power output, and lessen the chances for injury.

    Your body is much like a hydraulic system. If there is any part that is relaxed, that is where all the force will go, and you will get sub-optimal results. In lifting for power you are recruiting as many muscles as you can. This is the complete opposite of isolation.

    When you get into the set position, your shins should be touching the bar, and your body should feel like a giant spring that has been compressed. To get the most effective pull, begin by putting 50-100 pounds of tension on the bar…then pull it. The effect is that you don’t pull the entire weight from a dead stop. Try this a few times with a heavy pull, and you will see that it feels much lighter when you “load” the bar with tension before pulling.

    Keep the bar close against your body as you pull up. If the bar drifts away from your body you will quickly lose leverage, and the weight will seem much much heavier. To protect your shins from being scraped by the bar during practice, you can get some cheap soccer shin guards.

    You should feel the pull in your glutes, hamstrings, and your abs. If you feel the pull primarily in your lower back, your tail end is too high in the air, and you have probably relaxed some muscles. You will know you have the right form when you feel the pull in the gultes, hamstrings and abs.

    Common mistakes are:

    1) Rounding the upper back during the pull;
    2) Putting the butt up too high
    3) Relaxing just before the pull begins
    4) Allowing the arms and shoulders to relax
    5) Pulling primarily with the lower back

    The deadlift is not like other gym lifts where you can practice it often. You should do it a maximum of twice per week. Lifters who train with very heavy weights generally only deadlift once per week. Keep your repetitions in the range of 5 to 8. Three sets should be sufficient for getting maximum fitness benefit from this lift. It will take a lot more out of you than you realize. However, it is one of the very best training lifts ever devised. You will develop a very strong, flexible backside, and very powerful abs by deadlifting. As I noted earlier, it will use every muscle in your body. Best of luck!

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    Thanks Richard for those great tips on gaining the maximum benefit from the deadlift, while reducing the risk of injury.

    If you enjoyed this post and demonstration, you’ll also enjoy the post How to Perform a Safe and Effective Bench Press.

    Richard and I also recorded a great exercise that works your glutes. I’ll be sharing that with you soon.

    Thanks for the question Paula. I appreciate it. We’re here to help you achieve the maximum benefit from your efforts.

    To achieving your limitless potential,

    Fat Loss Expert Scott Tousignant

    Scott Tousignant

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