Stop Deadlifting Like This ! 6 Steps to Fix your Form, by Pana on YouTube. 9 min 23 s.
- Video length
- 9 min 23 s
- Time to do it
- 20 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Warm up with empty-bar reps and light sets first. A cold lower back and tight hamstrings make it hard to reach the start position with a neutral spine.
Stand with the middle of your foot under the bar, feet about hip-width apart and toes slightly turned out. Look down: the bar should sit over your midfoot, roughly an inch from your shins.
Hinge down and grip the bar just outside your legs, arms straight. Keep your shoulders over or slightly in front of the bar rather than behind it.
Bend your knees until your shins touch the bar, then stop. Your hips should sit higher than your knees, with your thighs roughly at 45 degrees.
Set your back before you pull. Lift your chest, squeeze your shoulder blades down, and hold your spine flat from head to tailbone.
Brace your stomach like you are about to take a punch and pull the slack out of the bar until it feels tight. This stops the bar from jerking off the floor.
Push the floor away with your legs instead of yanking with your back. Keep the bar dragging close to your shins, and let hips and shoulders rise at the same speed.
Finish standing tall with hips and knees locked, without leaning back or shrugging. To lower, push your hips back first, then bend your knees once the bar passes them.
Tips and common mistakes
Film one set from the side so you can check the bar stays over your midfoot and your back stays flat.
If your hips shoot up first, you started too low or lost your brace before the pull.
Keep the bar in contact with your legs the whole way up; letting it drift forward loads your lower back.
Use a weight you can control for all reps, and add plates only when the setup looks the same every time.
Questions
How heavy should I start?
Start with a weight you can pull for 5 clean reps with the same setup each time. Add a small amount only when your back position holds from the first rep to the last.
How do I know if my hips are too low?
If your shins are past the bar or your hips sit near knee height, you are too low. Raise your hips until your shoulders are just in front of the bar and your thighs are around 45 degrees.
Should my back be sore after deadlifts?
Mild muscle soreness in your back and hamstrings is normal. Sharp pain, or pain that runs down a leg, means stop and get it checked.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
