Recovery Insights Blog | Foundational Rehab

The Deadlift

The deadlift is arguably the most functional exercise—you're simply picking weight off the floor. It builds:

Entire posterior chain (back, glutes, hamstrings)

Grip strength

Core stability

Overall strength

Done right, it's incredibly safe. Done wrong, it can hurt your back.

The Setup (Everything Matters)

Foot Position

Feet hip-width apart

Toes slightly out (10-15°)

Bar over mid-foot (about 1 inch from shins)

The Approach

1. Stand with bar over mid-foot

2. Bend down and grip bar (don't move it)

3. Bend knees until shins touch bar

4. Chest up, back flat

5. Take slack out of bar

6. Lift

Grip Options

**Double overhand:** Best for learning

**Mixed grip:** One palm up, one down (heavier weights)

**Hook grip:** Thumb under fingers (painful but secure)

Back Position

Neutral spine (natural curve)

Not rounded, not hyperextended

"Proud chest" helps

Engage lats ("protect your armpits")

The Pull

Breaking the Floor

Push through whole foot

Drive the floor away

Keep bar close to body

Back angle doesn't change initially

Mid-Pull

Bar travels straight up

Stays close to legs

Knees extend as bar passes them

Hips and shoulders rise together

Lockout

Squeeze glutes to finish

Stand tall

Don't hyperextend back

Shoulders back naturally

Lowering

Hinge at hips first

Then bend knees once bar passes them

Control the weight

Don't drop it (unless training allows)

Common Mistakes

Rounded Back

Most dangerous mistake

Keep chest up

Brace core

If you can't keep flat back, reduce weight

Bar Drifting Forward

Keep bar against legs

Dragging is okay (wear long pants)

Think "push floor away"

Jerking the Bar

Creates injury risk

Take slack out first

Smooth, powerful pull

Not a yank

Hips Rising First

Called "stripper deadlift"

Hips and shoulders should rise together

Often from weak quads

Think "leg press the floor"

Hyperextending at Top

Don't lean back

Just stand tall

Squeeze glutes

Neutral spine

Looking Up

Strains neck

Keep neutral head position

Pick a spot on floor 10 feet ahead

Variations

Romanian Deadlift (RDL)

Starts from standing

Hinge until hamstring stretch

Less range, more hamstring focus

Great accessory exercise

Sumo Deadlift

Wide stance, hands inside legs

More quad and adductor

Better for some body types

Legal in powerlifting

Trap Bar Deadlift

Handles at sides

More quad involvement

Often easier on lower back

Great for beginners

Deficit Deadlift

Stand on platform

Increased range of motion

Harder off the floor

For intermediate/advanced

Programming for Beginners

Starting Out

3 sets of 5 reps

Start very light (empty bar or light weight)

Add 5-10 lbs when form is solid

Once weekly is enough to start

Building Strength

3-5 sets of 3-5 reps

Progressive overload

Can increase to twice weekly

Include RDLs for volume

Safety

When to Stop

Back starts rounding

Form breaks down

You're grinding reps

Better to end set than get hurt

Recovery

Deadlifts are fatiguing

Don't max out often

Sleep and eat enough

Listen to your body

The Bottom Line

Deadlift essentials:

1. Setup is everything — Bar over mid-foot, back flat

2. Keep bar close — Drag it up your legs

3. Hips and shoulders together — Rise as one unit

4. Neutral spine always — Never round under load

5. Start light — Build form before weight

Foundational Rehab offers deadlift coaching and form correction.

Deadlift for Beginners: How to Lift Safely from the Floor