The deadlift is a loaded hip hinge. The goal is to keep the load close while the hips and knees extend together—not to pull the bar with the arms or lean backward at the finish.
Build the setup from the floor
- Place the bar over the middle of the foot.
- Hinge and grip without rolling the bar away.
- Bring the shins toward the bar.
- Brace the trunk and create tension before lifting.
Push the floor away
Keep the bar close and let the hips and shoulders rise together. Stand tall by extending the hips, then return the load by hinging before bending the knees.
Common mistakes
A bar drifting forward increases the demand on the back. Jerking the bar removes the tension created during setup. Overextending at lockout adds motion without improving the lift.
Use a suitable starting height
If reaching the floor requires losing position, begin with a kettlebell, Romanian deadlift, trap bar, or elevated bar. Range can expand as control improves.
See hinge demonstrations
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