Deadlift Form Guide: How to Deadlift Safely

Why Deadlifts Matter

The deadlift trains the hip hinge pattern — essential for:

Proper Deadlift Form

Setup

The Lift

1. Take slack out of bar (pull until bar touches plates)

2. Big breath, brace core

3. Push floor away with legs

4. Keep bar close to body

5. Stand tall at top (don't lean back)

The Descent

1. Hinge at hips first

2. Bend knees once bar passes them

3. Control the weight down

Common Deadlift Mistakes

1. Rounding Lower Back

Fix: Reduce weight, brace harder, work on mobility

2. Bar Drifting Forward

Fix: Keep bar against legs, think "drag it up your body"

3. Jerking the Weight

Fix: Take slack out before lifting, smooth pull

4. Hyperextending at Top

Fix: Stand tall, squeeze glutes, don't lean back

Deadlift Variations

Beginner:

Intermediate:

Advanced:

When Not to Deadlift

The Bottom Line

Safe deadlifts require:

1. Neutral spine — Non-negotiable

2. Bar stays close — Against your body

3. Brace properly — Core tight throughout

4. Progress gradually — Master form before adding weight

Foundational Rehab teaches the hip hinge pattern.