Is the deadlift dangerous?

Not when performed correctly. The deadlift is one of the most functional movements and builds total body strength when done with proper form.

Conventional or sumo deadlift?

Choose based on your body proportions and comfort. Conventional emphasizes lower back and hamstrings; sumo emphasizes quads and hips.

How often should I deadlift?

Most people do well deadlifting 1-2 times per week. The movement is demanding on the CNS, so recovery is important.

Master the Deadlift: From Setup to Lockout

The King of Lifts

The deadlift works more muscle mass than any other exercise. Glutes, hamstrings, back, traps, grip, core—it hits everything. Proper form is essential.

Conventional Deadlift Setup

Foot Position

Feet hip-width apart
Bar over mid-foot (looks close to shins from above)
Toes slightly pointed out

The Grip

Hands just outside knees
Double overhand for warm-ups
Mixed grip or hook grip for heavy sets

Hip Position

Hinge at hips to reach bar
Hips higher than knees, lower than shoulders
Shins near vertical, lightly touching bar

Upper Body

Chest up, shoulders over or slightly in front of bar
Lats engaged (protect your armpits)
Neutral spine from head to tailbone
Arms straight, not pulling with biceps

Executing the Lift

The Pull

Take slack out of the bar (slight tension before lift)
Brace core hard
Push floor away with legs
Keep bar close to body (should drag up legs)

Mid-Range

Bar passes knees as hips and shoulders rise together
Do not let hips shoot up (this turns it into a stiff-leg deadlift)
Maintain neutral spine

Lockout

Squeeze glutes to finish hip extension
Stand tall—do not hyperextend back
Shoulders back, chest proud

The Descent

Hinge hips back first
Lower under control
Bar tracks same path down

Common Mistakes

Rounded Lower Back

Most dangerous error. Keep spine neutral. If you cannot, reduce weight.

Bar Drifting Forward

Bar should stay close to body. Engage lats and think of dragging bar up your legs.

Jerking the Weight

Take slack out gradually. Jerking risks bicep tears and back injury.

Hyperextending at Top

Just stand up straight. No need to lean back.

Variations

Sumo Deadlift: Wide stance, hands inside knees. Better for some body types.

Romanian Deadlift: Slight knee bend, emphasis on hamstring stretch. Great accessory movement.

Trap Bar Deadlift: More quad involvement, easier on lower back. Good alternative.

Programming Tips

Most people benefit from 1-2 deadlift sessions per week
Volume is typically lower than squats due to recovery demands
Start light, perfect form, then add weight gradually