(Last Updated on September 12, 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
Deadlift is definitely one of the best exercises you can do to build muscle & strength. Improve your posterior chain while also improving your grip strength. Gain mass from forearms to traps to quads & hamstrings. You’d be hard-pressed to find better exercise than that. It should be an exercise that is at the core of your training program since it has so many benefits across the board.
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
