(Last Updated on September 7, 2025 by Henry)
How to Deadlift Properly –
The Deadlift Setup: Mastering Grip & Barbell Positioning
- #1 Barbell over mid-foot
- #2 Place hands on the bar
- #3 Bring shins to the bar
- #4 Squeeze your chest up
- #5 Drag the bar up to body
- #1 Don’t move the barbell. Don’t set the barbell up to you
- #2 Don’t move the barbell. Don’t lock OR bend your knees
- #3 Don’t move the barbell. Don’t bring a barbell to the shins
- #4 Don’t move the barbell. Don’t sit your hips down
- #5 Don’t swing the barbell. Don’t swing the barbell away
With a couple of good examples, you can teach absolutely anyone how to deadlift properly with barbell set-up
Follow a Simple 5-step Guide on How to Deadlift Correctly
- #1 Barbell over mid-foot – Place the middle of your foot directly under the barbell.
- Do not move the barbell. Do not set the barbell up to you – Set yourself up to the barbell.
- #2 Place your hands on the barbell – Your hands should be right outside of your legs.
- Do not move the barbell. Don’t lock OR bend your knees as you reach down for the bar.
- #3 Bring shins to the barbell – Bring your shins to the barbell.
- Do not move the barbell. Don’t do the opposite – Don’t bring a barbell to your shins.
- #4 Squeeze your chest up & out – Flatten your back & straighten your hands.
- Do not move the barbell. Don’t sit your hips down while doing that.
- #5 Drag the bar up to your body – Tighten your lats by pulling the bar up to your body.
- Do not swing the barbell. Don’t swing the barbell away; keep it close to your body.
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Cheers,
Henry
