Should the bar touch my shins?

Yes, maintaining contact or very close proximity ensures a more efficient bar path and reduces strain on the lower back.

Is the deadlift a back or leg exercise?

It is a compound movement that utilizes the entire posterior chain, involving significant efforts from both the legs and the back.

Should I wear a belt for every set?

Belts are best reserved for heavy, near-maximal loads to provide intra-abdominal pressure, but you should train without one for lighter sets to build core stability.

How to Deadlift: Proper Form and Technique Guide

Master the barbell deadlift with our step-by-step guide to building back strength, improving posture, and lifting safely.

How to Perform

Stand with your feet hip-width apart and the barbell positioned over the middle of your feet.
Hinge at the hips and bend your knees to grip the bar with hands just outside your legs.
Flatten your back and pull your shoulder blades down to engage your lats and take the slack out of the bar.
Drive through your heels to lift the bar vertically while keeping it close to your shins.
Stand tall at the top of the movement by locking out your hips and knees without leaning backward.
Lower the weight by hinging at the hips and controlling the bar until it rests completely on the floor.

Common Mistakes

Rounding the lower back during the initial pull
Allowing the barbell to drift away from the body
Jerking the bar off the floor instead of using a smooth pull
Hyper-extending the spine at the top of the lift

Muscles Worked

Primary movers

Lats

Stabilizers

Hamstrings
Glutes
Erector Spinae
Trapezius

Related Guides

Lats · Back