How to Deadlift Properly, According to a Trainer

A Deadlift is a common weighted exercise that builds strength in your glutes, hamstrings, and lower back. It also helps your stability by engaging your core. Usually a weight is incorporated in the move, but you can do it with a resistance band or a household object if you don’t have any weights. But before you start doing this exercise, there are a couple warm-ups and takeaways to take note of so you can really hone in on the technique and avoid any injuries. Alo Moves instructor Roxie Jones has tips that will help you learn how to deadlift properly so you can avoid any straining or injuries.  

The Deadlift is a hip hinging move that requires bending, so make sure you stretch out your legs and back before attempting this exercise. Touching your toes is an important first step to loosen and activate those muscles, according to Jones. If you have trouble touching your toes, try rolling up your mat on one side then placing your feet on top of it. This will help raise your toes and make them easier to tap. Repeat the motion until you feel stretched out.  

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Deadlift Benefits 

• Strengthens your glutes and hamstrings 

• Increases grip mobility 

• Helps stabilize your core 

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Contraindications 

Avoid deadlifting if you have any lower back pain.  

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How to Deadlift Properly

1. Practice your Deadlift without weights first to get the technique down. Begin by standing with your legs hip-width apart. Hinge down at your hips, creating a straight line from your head to your tail bone and keeping a slight bend in your knees. If a stick was running along your back, it should have three points of contact: your head, the middle of your back, and your tailbone. Make sure to tuck your tail bone in and don’t let it roll back.  

2. Pack your ribs and hips together, then slowly stand straight up. That imaginary stick should still hit all three aforementioned points and your knees should straighten at the same time as your back. Avoid leaning back as you stand up — this puts pressure on your spine. 

3. Pretend you’re holding an orange in between your chin and collar bone, so your neck doesn’t roll up and strain it. You'll feel it in your glutes and hamstrings.  

4. To practice the Deadlift with a dumbbell, begin by standing the weight vertically between your ankle bones (and not too far forward) so it’s easier to pick up. When picking up the weight, pull your arms right against your arm pits, like you’re squeezing something in between. Pack your shoulders down and engage your core. 

5. Tuck your tailbone under, and pretend like you’re driving your feet through the floor when you’re lifting the weight up. Lower the weight to the floor, and repeat. 

Deadlift Tip:

If you keep your hips high when you lower down into your Deadlift, you’ll target your hamstrings more. If you keep your hips lower, you’ll target your glutes more. Modify your Deadlift based on your comfort and workout goals!

The Best Deadlift Workouts  

We recommend these Alo Moves classes with dumbbells to help you learn how to deadlift properly. Practice them for free with a 14-day trial. 

1. Cardio & Strength: Weights

with Roxie Jones

2. Lower Body Training: Weights

with Roxie Jones

3. Superset: Lower Body

with Roxie Jones and Mat Forzaglia

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For even more strength moves, check out all of our online workouts by Roxie Jones available for free with a 14-day trial to Alo Moves.