{"id":67051,"date":"2024-12-27T14:31:31","date_gmt":"2024-12-27T19:31:31","guid":{"rendered":"https:\/\/nutritiouslf.wpenginepowered.com\/how-to-do-a-deadlift\/"},"modified":"2025-07-03T17:16:22","modified_gmt":"2025-07-03T21:16:22","slug":"how-to-do-a-deadlift","status":"publish","type":"post","link":"https:\/\/nutritiouslife.com\/sweat-often\/how-to-do-a-deadlift\/","title":{"rendered":"How to Do a Deadlift in 8 Simple Steps"},"content":{"rendered":"<p><i>By Robin Barrie Kaiden, MS, RD, CDN,<\/i><a href=\"https:\/\/nutritiouslife.com\/tns\/\">\u00a0<i>NLC<\/i><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The deadlift is an effective full-body exercise. Not only will it help improve your athletic performance in any sport you play, it will also help you lift things in daily life, whether it\u2019s groceries, kids, or luggage.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And from a full-body fitness perspective, the deadlift recruits many muscle groups. It works your hamstrings, glutes, adductor muscles (inner thighs), calves, and even your quads as you extend back to a standing position. You need to engage the muscles of your upper, mid, and lower back, too, along with your core, which keeps you stable throughout the movement. You also recruit your shoulders and forearms to support the weight.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">RELATED: <\/span><\/i><a href=\"https:\/\/nutritiouslife.com\/sweat-often\/pilates-moves-core-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\"><i><span style=\"font-weight: 400;\">3 Insanely Effective Pilates Moves for Core Strength<\/span><\/i><\/a><\/p>\n<p><span style=\"font-weight: 400;\">But it\u2019s important to make sure you know how to do a <a href=\"https:\/\/www.nsca.com\/education\/articles\/tsac-report\/the-deadlift-and-its-applicatio[\u2026]sltid=AfmBOop8ZyO6J8oFkXbj09mJ3MA_HqCd0rCSLPee_3uVr2uRcconm2Dp\">deadlift properly<\/a> (shown here). Otherwise, you risk hurting your back.<\/span><\/p>\n<p><iframe title=\"Perfect Form: How to Do a Deadlift\" width=\"800\" height=\"450\" data-src=\"https:\/\/www.youtube.com\/embed\/TNUIFhs0Slw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><\/p>\n<h2>How to Do a Deadlift the Right Way<\/h2>\n<ol>\n<li><span style=\"font-weight: 400;\"> Line the weight up between your heels.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Stand up tall.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Keep your feet flat and straight.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Hinge forward with a straight (not rounded) back to grab the weight.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Maintaining a straight line from your head to your hips, create tension in the shoulders by pretending to break the weight.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Stand up tall, squeezing glutes, driving heels into the ground, keeping the weight close to your body, and engaging your core.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Lower down to tap the floor with weight.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Come right back up.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Again, it\u2019s crucial to keep proper form during this exercise to prevent injury, especially to your lower back. And don\u2019t stress: This is a hard exercise to master, so it\u2019s okay to start with a low weight, a medicine ball, or even no weight at all to practice the hinge forward motion (which is very different from a <\/span><a href=\"https:\/\/nutritiouslife.com\/sweat-often\/how-to-do-a-perfect-squat\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">squat<\/span><\/a><span style=\"font-weight: 400;\">!).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you advance, you can increase your weight and\/or reps. You can also try different variations by using a kettlebell, barbell, or hexagonal trap bar. Once you learn how to do a deadlift properly, don\u2019t be surprised how much a couple of sets can make you sweat.<\/span><\/p>\n<p><b>More Perfect Form with Robin Barrie Kaiden:<\/b><\/p>\n<p><a href=\"https:\/\/nutritiouslife.com\/sweat-often\/how-to-do-a-perfect-push-up\/\">How to Do a Push-Up<\/a><br \/>\n<a href=\"https:\/\/nutritiouslife.com\/sweat-often\/how-to-do-a-perfect-plank\/\">How to Do a Plank<\/a><br \/>\n<a href=\"https:\/\/nutritiouslife.com\/sweat-often\/how-to-do-a-perfect-squat\/\">How to Do a Squat<\/a><\/p>\n<p><em>(Video: Robin Kaiden)<\/em><\/p>\n<p><em>(Photo: Shutterstock)<\/em><\/p>\n<div class=\"gsp_post_data\" \r\n\t            data-post_type=\"post\" \r\n\t            data-cat=\"strength-training,sweat-often,workout-tips\" \r\n\t            data-modified=\"120\"\r\n\t            data-created=\"1735309891\"\r\n\t            data-title=\"How to Do a Deadlift in 8 Simple Steps\" \r\n\t            data-home=\"https:\/\/nutritiouslife.com\"><\/div>","protected":false},"excerpt":{"rendered":"<p>By Robin Barrie Kaiden, MS, RD, CDN,\u00a0NLC The deadlift is an effective full-body exercise. Not only will it help improve your athletic performance in any sport you play, it will also help you lift things in daily life, whether it\u2019s groceries, kids, or luggage.\u00a0 And from a full-body fitness perspective, the deadlift recruits many muscle groups. It works your hamstrings, glutes, adductor muscles (inner thighs), calves, and even your quads as you extend back to a standing position. You need to engage the muscles of your upper, mid, and lower back, too, along with your core, which keeps you stable throughout the movement. You also recruit your shoulders and forearms to support the weight. RELATED: 3 Insanely Effective Pilates Moves for Core Strength But it\u2019s important to make sure you know how to do a deadlift properly (shown here). Otherwise, you risk hurting your back. How to Do a Deadlift the Right Way Line the weight up between your heels. Stand up tall. Keep your feet flat and straight. Hinge forward with a straight (not rounded) back to grab the weight. Maintaining a straight line from your head to your hips, create tension in the shoulders by pretending to break the weight. Stand up tall, squeezing glutes, driving heels into the ground, keeping the weight close to your body, and engaging your core. Lower down to tap the floor with weight.\u00a0 Come right back up. Again, it\u2019s crucial to keep proper form during this exercise to prevent injury, especially to your lower back. And don\u2019t stress: This is a hard exercise to master, so it\u2019s okay to start with a low weight, a medicine ball, or even no weight at all to practice the hinge forward motion (which is very different from a squat!).\u00a0 As you advance, you can increase your weight and\/or reps. You can also try different variations by using a kettlebell, barbell, or hexagonal trap bar. Once you learn how to do a deadlift properly, don\u2019t be surprised how much a couple of sets can make you sweat. More Perfect Form with Robin Barrie Kaiden: How to Do a Push-Up How to Do a Plank How to Do a Squat (Video: Robin Kaiden) (Photo: Shutterstock)<\/p>\n","protected":false},"author":4,"featured_media":68121,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1236,32,462],"tags":[2727,2723,2730,2725,2728,2722,2731,2726,2724,2729],"class_list":["post-67051","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-strength-training","category-sweat-often","category-workout-tips","tag-deadlift-for-beginners","tag-deadlift-form-tips","tag-fitness-fundamentals","tag-full-body-workout","tag-glute-and-hamstring-exercise","tag-how-to-do-a-deadlift","tag-injury-prevention-exercises","tag-proper-lifting-technique","tag-strength-training-basics","tag-sweat-often"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Do a Deadlift in 8 Simple Steps<\/title>\n<meta name=\"description\" content=\"Want to know how to do a deadlift with proper form? 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