How to Finally Have Good Form on Deadlifts, by TylerPath on YouTube. 1 min 38 s.
- Video length
- 1 min 38 s
- Time to do it
- 20 minutes
- Difficulty
- Medium
- Steps
- 8
What you need
Steps
Stand with the bar over your mid-foot, feet about hip-width apart and toes turned slightly out.
Push your hips back and bend your knees until your shins are about an inch from the bar, then grip it just outside your knees.
Set your back before you pull: chest up, shoulders slightly in front of the bar, hips higher than your knees.
Take a big breath into your belly and brace your core like you are about to be punched.
Push the floor away with your legs and drag the bar up close to your shins and thighs.
Finish standing tall by squeezing your glutes, with hips and knees straight but without leaning back.
Lower the bar by pushing your hips back first, then bending your knees once the bar passes them.
Reset your setup for every rep and end the set as soon as your back starts to round.
Tips and common mistakes
Keep the bar touching or almost touching your legs the whole way up, because a bar that drifts forward strains your lower back.
Start with an empty bar or a light weight, and stop the set if you feel sharp pain in your lower back.
Film one set from the side to check your hip height and bar path.
Add 2.5 to 5 kg only when every rep looks the same as the first.
Questions
How heavy should I start?
Begin with an empty bar, around 20 kg, or a light fixed barbell. Add weight only when every rep looks the same.
How many sets and reps should I do?
Three sets of five reps is a common starting point. Rest two to three minutes between sets so your form holds up.
Do I need a belt or straps?
Not at first. Learn the setup with a double overhand grip, then add a belt or straps later if grip or heavy loads become the limit.
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.
