Is the deadlift bad for your back?

No — the deadlift is one of the best ways to build a strong, resilient back. What hurts your back is bad form, ego loading, or pulling when you're already injured. Done with a braced core and neutral spine, the deadlift is protective, not dangerous.

Conventional or sumo — which should I do?

Both are real deadlifts. Conventional uses more lower back and hamstrings; sumo uses more hips, quads, and adductors and has a shorter range of motion. Pick the one that fits your build and the one you can pull more weight on safely.

Should I drop the bar or lower it under control?

If your gym has bumper plates and a platform, dropping is fine and saves your spine on heavy sets. If not, lower it under control with a hip hinge — never round your back to set it down.

Why are my deadlifts always weaker off the floor?

Usually one of two things: weak quads and starting strength, or a bad starting position with hips too high. Pause deadlifts an inch off the floor and deficit deadlifts both fix this fast.

How often should I deadlift?

Once a week is enough for most people because the lift is so demanding to recover from. Advanced lifters sometimes deadlift twice a week with one heavy and one lighter session.

How to Deadlift: Form, Setup & Safety | Kinect

Learn how to deadlift safely with proper setup, bar path, bracing, and lockout. Avoid back injury and pull more weight. Track your progress free with Kinect.

How to Perform

Stand with your mid-foot under the bar, feet about hip-width apart. The bar should be roughly an inch from your shins.
Bend at the hips and knees to grip the bar just outside your legs. Use a double-overhand or mixed grip.
Drop your hips, lift your chest, and pull the slack out of the bar so it sits firmly against your shins.
Take a big breath, brace your core, and push the floor away with your legs while keeping the bar dragging up your body.
As the bar passes your knees, drive your hips forward to stand fully upright. Lock out by squeezing glutes — don't lean back.
Lower the bar by pushing your hips back first, then bending the knees. Reset every rep.

Common Mistakes

Rounding your lower back — set your back before you pull, not during.
Letting the bar drift forward away from your shins.
Yanking the bar instead of building tension and pulling smoothly.
Hyperextending at lockout — stand tall, don't lean back.
Bouncing reps off the floor and losing your setup.

Muscles Worked

Primary movers

Posterior Chain

Stabilizers

Glutes
Hamstrings
Lats
Forearms
Trapezius

Related Guides

Deficit Deadlift — Back/Legs
Sumo Deadlift — Back/Legs
1 Leg Box Squat — Legs

Posterior Chain · Back/Legs