Deadlift : Technique, Variations and Load

The deadlift works the entire posterior chain, from the back to the glutes and hamstrings, in a single movement. It's also the exercise where a technical error, especially a rounded back, puts the most strain on the lower back. This sheet covers the recommended technique, the most common variations (conventional, sumo, stiff-leg) and how to adjust the load to your level, based on your rep max. If you feel pain during or after the exercise, stop and see a healthcare professional : this sheet describes an execution technique, not medical advice.

Video demonstrations

▶ Conventional Deadlift Tutorial — Alan Thrall

▶ "How To" Deadlift — Alan Thrall

Proper deadlift technique

Position the bar over the middle of your feet, feet at hip width. Bend your hips and knees to grip the bar, back flat, shoulders slightly above the bar. Unlike the squat, the deadlift starts from a dead stop on the floor rather than from a standing position.

Before pulling, take the slack out of the bar by extending your arms and engaging your back, then push through the floor with your legs while keeping your back flat; the movement starts from the legs, not from yanking with the back.

Finish the movement by extending your hips to standing, without hyperextending your lower back at the top. The descent retraces the same path, under control.

Variations

Conventional deadlift

Feet at hip width, hands outside the legs. The most common variation, engaging the entire posterior chain well, and ranking alongside the squat and bench press as one of the three classic barbell lifts.

Sumo deadlift

Feet much wider apart, toes turned out, hands between the legs. The torso stays more upright, which shortens the bar's travel distance and engages the adductors and quads more.

Stiff-leg deadlift

Knees barely bent throughout the movement, with the focus almost entirely on the hamstrings and glutes through a hip-hinge pattern. Load this one lighter than the other variations.

Adjusting the load to your level

Load is set relative to your rep max (RM), the maximum weight you can lift once with correct technique. It's usually estimated from a set taken close to failure over several reps, rather than testing a true one-rep max directly.

The closer the load gets to your RM, the fewer reps you can complete : a load around 85-90% of RM generally allows 3 to 5 reps, while around 65-70% allows more, roughly 12 to 15. Always keep 1 to 2 reps in reserve before failure. That margin matters especially here, since technical fatigue quickly degrades back position on this exercise.

Muscles worked

The deadlift primarily works the hamstrings, glutes and lower back, with the lats and traps playing an important stabilizing role for the upper back throughout the movement, the same grip and upper-back stability trained by pull-ups.

Common mistakes

A rounding back. The riskiest error on this exercise : keep your back flat from start to finish, even if it means reducing the load.

The bar drifting away from the body. The further the bar drifts from your shins, the longer the lever arm and the harder it becomes to control; keep it in contact with your legs throughout.

Jerking at the start. Pulling abruptly before taking the slack out of the bar increases the risk of losing back position, so take the time to set your position properly before pulling.