{"id":14634,"date":"2023-09-21T05:23:00","date_gmt":"2023-09-21T05:23:00","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=14634"},"modified":"2023-09-22T00:00:54","modified_gmt":"2023-09-22T00:00:54","slug":"how-to-deadlift-safely-with-proper-form-step-by-step","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/how-to-deadlift-safely-with-proper-form-step-by-step\/","title":{"rendered":"How to Deadlift Safely With Proper Form: Step-by-Step"},"content":{"rendered":"<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-24214 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-713x475-1.jpg\" alt=\"When we get together, we deadlift!\" width=\"713\" height=\"475\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-300x199-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift.jpg 2048w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Deadlift day is my favorite day of the week.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">After reading <span style=\"text-decoration: underline;\">This Ultimate Guide to Deadlifts<\/span> &#8211; a part of our <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength 101 series<\/a> &#8211; it\u2019ll be yours too!<\/span><\/p>\n<p><b>Click any link below or scroll down to read the whole guide: <\/b><\/p>\n<ul>\n<li><a href=\"#benefits_of_deadlift\"><span style=\"font-weight: 400;\">What are the benefits of the deadlift?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#deadlift_safely\"><span style=\"font-weight: 400;\">What is proper deadlift form? How to deadlift safely (with videos)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#drop_deadlift\"><span style=\"font-weight: 400;\">Setting the bar down (Should I drop the bar on a deadlift?)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#deadlift_grip\"><span style=\"font-weight: 400;\">Proper <\/span><span style=\"font-weight: 400;\">deadlift<\/span><span style=\"font-weight: 400;\"> grip, straps, and other equipment.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#faults_while_deadlift\"><span style=\"font-weight: 400;\">7 common mistakes when deadlifting.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#types_of_deadlift\"><span style=\"font-weight: 400;\">What are the different types of deadlifts?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#faq_deadlift\"><span style=\"font-weight: 400;\">Frequently Asked Questions on the deadlift (including starting weight).<\/span><\/a><\/li>\n<\/ul>\n<p><strong>Teaching people how to deadlift and get comfortable with barbell training is one of my favorite things about our\u00a0<a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\">1-on-1 online coaching program<\/a>.\u00a0<\/strong><\/p>\n<p>We do video form checks via our coaching app, we&#8217;ll build a program that fits your schedule, and even help you get your nutrition dialed in too.<\/p>\n<p>If that sounds like something you&#8217;d be interested in&#8230;<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tLearn to deadlift safely and with proper form in our Coaching Program! Learn more:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><strong>Oh, and if you like this guide, we have an entire <span style=\"text-decoration: underline;\">Strength 101 Guide<\/span> that you can download free when you join the Rebellion (our free community).<\/strong><\/p>\n<p>I&#8217;ll send you the ebook when you sign up in the box below!<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\">\n<ul class=\"formkit-alert formkit-alert-error\" data-element=\"errors\" data-group=\"alert\"><\/ul>\n<p><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"fields[signup_referring_url]\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"fields[signup_post_id]\" type=\"text\" value=\"23143\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_FormId\" name=\"fields[signup_form_id]\" type=\"text\" value=\"13\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"89.187.180.41\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-09-21 22:46:27\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p>Let&#8217;s do this.<\/p>\n<p><span id=\"more-23143\"><\/span><\/p>\n<h2><a name=\"benefits_of_deadlift\"><\/a>What Are the Benefits of the Deadlift?<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3580568\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-at-nerd-fitness-meet-up-713x475-1.jpg\" alt=\"When Rebels get together, we deadlift like shown here.\" width=\"713\" height=\"475\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-at-nerd-fitness-meet-up.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-at-nerd-fitness-meet-up-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-at-nerd-fitness-meet-up-600x400-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>The deadlift is a true full-body movement.<\/strong><\/p>\n<p>While most people would consider it a \u201cback\u201d exercise, others will argue that it\u2019s a \u201cleg\u201d exercise.<\/p>\n<p>In my book, it\u2019s an <em>everything\u00a0<\/em>exercise.<\/p>\n<p><em>And who am I? <\/em><\/p>\n<p>I&#8217;m Staci Ardison. I love the <em>Legend of Zelda.<\/em><\/p>\n<p>This is me deadlifting 455 lbs (206 kg) at a bodyweight of 150 lbs (68 kg):<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3600963\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-deadlifting-455.gif\" alt=\"The one and only Staci, showing you how to deadlift 455 pouds. \" width=\"480\" height=\"480\" \/><\/p>\n<p><strong>Back in 2011, I could barely lift a pink dumbbell.<\/strong><\/p>\n<p>But then I fell in love with <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">heavy barbell training<\/a> and the\u00a0<span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/female-powerlifters-meet-staci-ardison\/\" target=\"_blank\" rel=\"noopener noreferrer\">deadlift changed my life<\/a>:<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3570756\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/staci-before-after-713x492-1.jpg\" alt=\"Deadlifting helped Staci transform in the pictures above. \" width=\"713\" height=\"492\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/staci-before-after.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/staci-before-after-300x207-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/staci-before-after-600x414-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>I\u2019m now a regular powerlifting competitor and a Senior Coach for the <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\">NF coaching program<\/a>, where I help people like you hit their strength training goals.<\/strong><\/p>\n<p><em>I&#8217;ve written this guide on Deadlifts because it&#8217;s the exercise that will change your life too.<\/em><\/p>\n<p><strong>So why is the deadlift so great?<\/strong><\/p>\n<p>Well, when you deadlift you\u00a0use every single muscle in your body:<\/p>\n<ul>\n<li>Your arms, forearms, and hands hold onto the barbell and make sure the bar stays in the right position and stays stable throughout the lift.<\/li>\n<li>Your shoulders and traps hold the weight and hold it stable.<\/li>\n<li>Your back and core help keep your entire body tight and stable to help keep your spine secure.<\/li>\n<li>Your posterior chain<span style=\"font-weight: 400;\"><a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a> and legs to act as a lever and lift the weight.<\/span><\/li>\n<\/ul>\n<p><strong>Whenever anyone asks me where I got my shoulders\/abs\/etc, I answer the same: <span style=\"text-decoration: underline;\">deadlifts<\/span>.<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3673403\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/staci-deadlift-3.gif\" alt=\"I promise you, learning how to deadlift will change your life.\" width=\"480\" height=\"270\" \/><\/p>\n<p>Why do a million crunches when I can just do deadlifts instead?<\/p>\n<p>Way more fun! Plus, deadlifting is actually more effective at <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-ultimate-guide-for-the-best-core-exercises-how-to-strengthen-your-core\/\" target=\"_blank\" rel=\"noopener noreferrer\">building a strong core<\/a>.<\/p>\n<p><strong>On top of that, the deadlift is a basic human movement.\u00a0<\/strong>Other than the squat, there might not be another movement that is more &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/the-ultimate-guide-for-functional-fitness-exercises-and-workout-plans\/\" target=\"_blank\" rel=\"noopener noreferrer\">functional<\/a>.&#8221;<\/p>\n<p>From the grocery store, to moving a piece of furniture, to picking your child up off the floor &#8211; you are deadlifting.<\/p>\n<p>As you build solid form deadlifting in the gym, your form for picking things up in real life will also improve.<\/p>\n<p>This means you&#8217;ll be less likely to injure yourself now and later down the line (not only because you are stronger, but because your body knows how to properly handle the weight).<\/p>\n<p><strong>And this goes\u00a0further than just picking up objects &#8211;<\/strong> how you move while shoveling snow, doing yard work, and doing other basic everyday life tasks will all dramatically improve from deadlifting.<\/p>\n<p>Don&#8217;t be that guy\/gal with back problems from lifting that random object!<\/p>\n<p><em>Oh, and by the way, the effectiveness of the deadlift isn&#8217;t limited to an age or gender &#8211; even\u00a0grandma thinks they\u2019re cool.<\/em><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3580365\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/old-lady-deadlifting.jpg\" alt=\"Can your grandma rock a deadlift like this lady here?\" width=\"355\" height=\"371\" \/><\/p>\n<p><strong>The deadlift is awesome &#8211; perhaps the purest measure of strength:<\/strong> either you can pick the weight off of the ground, or you can&#8217;t.<\/p>\n<p style=\"text-align: center;\"><em>\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tWant to reach your strength training goals with a coach that gets to know you better than you know yourself? Click here:\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/em><\/p>\n<h2><a name=\"deadlift_safely\"><\/a>What Is Proper Deadlift Form? How to Deadlift Safely<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3580565\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/camp-nerd-fitness-deadlift-713x476-1.jpg\" alt=\"Camp Nerd Fitness was great for many reasons, but also because of deadlifting!\" width=\"713\" height=\"476\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/camp-nerd-fitness-deadlift-713x476-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/camp-nerd-fitness-deadlift-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/camp-nerd-fitness-deadlift-768x512-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/camp-nerd-fitness-deadlift-600x400-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>When doing a <\/b><b>deadlift you\u2019ll be lifting a dead weight off the ground (hence the name, duh).<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The deadlift can actually be taught in one sentence: <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cBend your knees and bend over with a flat back to pick up a loaded barbell off the ground.\u201d <\/span><\/p>\n<p><b>It looks like this (this is Team NF\u2019s Steve <a href=\"https:\/\/www.nerdfitness.com\/blog\/5-lessons-learned-from-a-skinny-nerd-deadlifting-420-pounds\/\" target=\"_blank\" rel=\"noopener noreferrer\">pulling 420 pounds<\/a>): <\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3580373\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/steve-deadlift.gif\" alt=\"Rebel Leader Steve showing how to do a 420 lb deadlift.\" width=\"480\" height=\"270\" \/><\/p>\n<p><b>Of course, this sentence doesn\u2019t do the awesomeness of this exercise justice. <\/b><\/p>\n<p><b>Here\u2019s<\/b><b> how to do a conventional barbell deadlift:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Step up to and under a barbell with your feet angled slightly outward, at hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bend over and grip the barbell with both hands at shoulder width. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bend your knees until the bar <\/span><i><span style=\"font-weight: 400;\">almost<\/span><\/i><span style=\"font-weight: 400;\"> touches your shins.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">With a neutral spine, flex your butt and brace your stomach.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pick the bar up off the ground (It helps to think \u201cpress DOWN into the floor with your feet through your heels\u201d). <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Continue pressing down with your legs until the barbell passes your knees, then thrust your hips forward until you are standing up.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Reverse your movement until the bar returns to its starting place on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">High five yourself for you doing a deadlift.<\/span><\/li>\n<\/ol>\n<p><em>(Don\u2019t worry I\u2019ll get more in-depth below.)<\/em><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Oh, what\u2019s that?<\/strong> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">You want even MORE detail on each of those steps!? Sure.<\/span><\/p>\n<p><b>PHASE ONE: The Deadlift Setup.<\/b><\/p>\n<p><i><span style=\"font-weight: 400;\">*NOTE: Always <\/span><\/i><a href=\"https:\/\/www.nerdfitness.com\/blog\/2012\/01\/09\/warm-up\/\" target=\"_blank\" rel=\"noopener noreferrer\"><i><span style=\"font-weight: 400;\">warm up properly<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">, and start with just the bar, even for deadlifts!<\/span><\/i><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/wp-content\/uploads\/2014\/07\/first3_side.jpg\" data-fslightbox=\"gallery1\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3580570\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-setup-front-713x215-1.jpg\" alt=\"This series of photos shows you how to setup the deadlift.\" width=\"713\" height=\"215\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-setup-front.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-setup-front-300x90-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-setup-front-600x181-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3580571\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-setup-side-713x267-1.jpg\" alt=\"This photo shows you the deadlift setup progression from the side.\" width=\"713\" height=\"267\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-setup-side.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-setup-side-300x112-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-setup-side-600x225-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/a><\/p>\n<ol>\n<li><strong>Load the bar and secure the plates with collars.<\/strong>\u00a0If you are just starting out with the movement, begin with 5-10 lb plates, using boxes or blocks to elevate\u00a0the bar to about where\u00a0it would be with 45 lb plates attached (if your gym has training plates that are this size, even better!).\u00a0You may also be able to use your gym\u2019s power rack for this.<br \/>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3580374\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift-rack-713x535-1.jpg\" alt=\"This picture shows a deadlift rack, great for...deadlifting!\" width=\"485\" height=\"364\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift-rack-713x535-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift-rack-300x225-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift-rack-768x576-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift-rack-600x450-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift-rack.jpg 800w\" sizes=\"(max-width: 485px) 100vw, 485px\" \/><\/li>\n<li><b>Step up to the bar as if you are about to JUMP. Naturally, your feet should end up about hip width<\/b><span style=\"font-weight: 400;\"> (8-12 inches) apart, and your feet <\/span><i><span style=\"font-weight: 400;\">slightly<\/span><\/i><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"> angled outwards (5-10 degrees).<\/span><\/span><\/li>\n<li><strong>Look down<\/strong> &#8211; the bar should be over the <a href=\"http:\/\/instagram.com\/p\/p2LCt0xoKw\/?modal=true\" target=\"_blank\" rel=\"noopener noreferrer\">middle of your feet<\/a>. If you\u2019re wearing laced shoes, the bar would be approximately over the tied part of your shoelaces.<br \/>\n<img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3580375\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/shoe-alignment-for-deadlift.png\" alt=\"Do your shoes look like this? Then you&#039;re ready to deadlift!\" width=\"502\" height=\"283\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/shoe-alignment-for-deadlift.png 571w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/shoe-alignment-for-deadlift-300x169-1.png 300w\" sizes=\"(max-width: 502px) 100vw, 502px\" \/><\/li>\n<\/ol>\n<p><b>PHASE TWO: Preparing to lift the bar! <\/b><\/p>\n<p><b>Here are the next steps to take before lifting the bar off the ground (I\u2019ll petition Websters to add the word \u201cdeadliftoff\u201d to the dictionary): <\/b><\/p>\n<ol>\n<li><b>Without moving the bar, or your hips, bend over and grab the bar. <\/b><span style=\"font-weight: 400;\">Your legs should still be straight at this point. Your grip width will be slightly outside of your legs, but not so close they touch. <\/span><i><i><span style=\"font-weight: 400;\">For now, a simple double overhand grip (both palms facing behind you) will work. We will discuss options in grip in more detail later!<\/span><\/i><\/i><\/li>\n<li><b>Now that you\u2019re holding onto the bar (but not moving it), move your hips down.<\/b><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"> While you do this, your shins will come forward until they touch the bar Stop moving your hips down when your shins touch the bar.<\/span><\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Press your chest out and flex your pecs like you\u2019re King Kong getting ready to bang on your chest for intimidation.<\/strong> As you do this, your back should flatten, and your spine should go into a neutral spine position.<\/span><\/li>\n<\/ol>\n<p><b>This is the final starting position of the deadlift: everything is tight and in position and you\u2019re ready to pull.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">To Recap we DON\u2019T want your back to round or hyperextend.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3580572 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/back-position-deadlift-713x258-1.jpg\" alt=\"Make sure your back is neutral like above when starting the deadlift. \" width=\"713\" height=\"258\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/back-position-deadlift.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/back-position-deadlift-300x109-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/back-position-deadlift-600x217-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re just starting out, getting into a neutral spine might feel like you\u2019ve gone too far (hyperextended), so don\u2019t be afraid to ask a friend for help or to record yourself so you can see what you\u2019re doing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We also do form checks with our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 coaching clients<\/a> for stuff just like this.<\/span><\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tGet your deadlift form checked and follow your customized workout program in our Coaching App!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><b>PHASE THREE: Deadlifting with proper form (THE DEADLIFTOFF!)<\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3580376\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-up-713x269-1.jpg\" alt=\"This series of photos shows you the progression of the deadlift pull.\" width=\"713\" height=\"269\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-up.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-up-300x113-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-up-600x226-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>If your setup looks and feels good, you\u2019re ready to lift.<\/b><\/p>\n<p><b>Here is the Conventional Deadlift, as demonstrated by me (Staci) and Jim from the <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">NF Coaching Program<\/a>:<\/b><\/p>\n<div class=\"wistia_responsive_padding\" style=\"padding:56.25% 0 0 0;position:relative;\">\n<div class=\"wistia_responsive_wrapper\" style=\"height:100%;left:0;position:absolute;top:0;width:100%;\"><iframe loading=\"lazy\" title=\"16 - Barbell Deadlift Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/owt4doefbm?dnt=1&#038;videoFoam=true\" allow=\"autoplay; fullscreen\" allowtransparency=\"true\" frameborder=\"0\" scrolling=\"no\" class=\"wistia_embed\" name=\"wistia_embed\" msallowfullscreen width=\"100%\" height=\"100%\"><\/iframe><\/div>\n<\/div>\n<p><script src=\"https:\/\/fast.wistia.net\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<p><b>Here are those steps in written form.<\/b><\/p>\n<p>Inhale and fill up space deep in your stomach (like a deep belly breath), and while keeping your entire back, butt, and core tight with your chest puffed out, drive down through your heels and the bar should lift off the ground:<\/p>\n<ol>\n<li><strong>All\u00a0of your weight should be on your heels and midfoot.<\/strong>\u00a0You should be able to wiggle your toes the entire time (though that is not a part of deadlifting!).\u00a0<span style=\"font-weight: 400;\">Imagine you are pushing the earth world away from the bar with your heels rather than pulling the bar up.<\/span><\/li>\n<li><strong>During the movement, your entire body should move upwards at the same speed.\u00a0<\/strong>This means that\u00a0your butt should not rise faster than your chest, or vice versa. You may have heard of the term\u00a0&#8220;stripper deadlift&#8221; &#8211; this is when your butt rises first before your chest.<\/li>\n<li><strong>Your arms should stay straight the entire time.<\/strong> They are just there to hold onto the bar &#8211; they are not bending or pulling at all. Your legs and core are doing all the work!<\/li>\n<li><strong>The bar should stay in contact with your body the entire time<\/strong> &#8211; you will literally be dragging it up your thighs. This is why you see many powerlifters with chalk or baby powder covering their legs (and why they typically wear socks that cover their shins, to prevent cuts and scrapes). Do not let it come forward. If you were to draw a line that follows the bar\u2019s path from the floor to lockout, it should be a straight, vertical line.<\/li>\n<li><strong>As you are pulling, you should be squeezing your glutes like you&#8217;re pinching a penny between your&#8230;well, you know.<\/strong>\u00a0Once the bar passes your knees, think of getting your hips under the bar by squeezing your glutes. So while you\u2019re pulling with your arms, you\u2019re pushing through the floor with your feet, pushing your butt under the bar.<\/li>\n<li><strong>At the top of the movement, you should be standing tall and proud with your chest open<\/strong>, like if you were King Kong getting ready to pound his chest.<\/li>\n<li><strong>At the top, do not hyperextend and lean back<\/strong>. You want to keep your spine neutral and everything tight.<\/li>\n<\/ol>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3580382\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-front-progression-713x212-1.jpg\" alt=\"This is a different angle of the deadlift pull, shown from the front. \" width=\"713\" height=\"212\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-front-progression.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-front-progression-300x89-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-front-progression-600x178-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>I realize that\u2019s a lot to take in, and that\u2019s okay! <\/b><span style=\"font-weight: 400;\">You\u2019ve read this far and I\u2019m proud of you. <\/span><\/p>\n<p><b>Many people are so afraid of the deadlift and avoid it at all costs because they\u2019re afraid of splitting themselves in half or getting injured in another way.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s why we not only created this awesome guide on deadlifts, but also a way to review technique and proper movement so you have the confidence you&#8217;re doing it correctly.<\/span><\/p>\n<p><b>If you want an expert to check your deadlift form and help build a workout program specific to your goals, check out our <\/b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>1-on-1 Online Coaching Program<\/b><\/a><b>.<\/b><span style=\"font-weight: 400;\"> Our coaching app lets you record and send a video of your movement directly to your coach who will provide specific feedback:<\/span><\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tDeadlifting rules. Let us teach you how to do it correctly (with video form checks)! Learn more about our Coaching Program:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"drop_deadlift\"><\/a>Setting the Bar Down (Should I drop the bar on a Deadlift?)<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3580573 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-down-713x264-1.jpg\" alt=\"This series of photos shows the down progression of the deadlift. \" width=\"713\" height=\"264\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-down.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-down-300x111-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-down-600x222-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Okay! You got the weight off the ground and finished the movement. But now what!? <\/b><\/p>\n<p><strong>Your body should descend all at the same time, just as it ascended during the deadlift, only in reverse!<\/strong><\/p>\n<p>Unlock your hips and <span style=\"font-weight: 400;\">slowly move your hips backward until the bar lowers past your knees, then bend your knees and\u00a0<\/span>slowly lower the bar to\u00a0set it down (make sure you unlock them at the same time.<\/p>\n<p>Don&#8217;t unlock your knees first, as it will cause a lot of awkward movement, and possibly your lower back to round).<\/p>\n<p><strong>I REPEAT: DO NOT DO THIS:<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3580546\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/staci-awkward-deadlift-1-447x600-1.png\" alt=\"Do NOT unlock your knees first on your deadlift!\" width=\"285\" height=\"382\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/staci-awkward-deadlift-1-447x600-1.png 447w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/staci-awkward-deadlift-1-224x300-1.png 224w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/staci-awkward-deadlift-1-768x1030-1.png 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/staci-awkward-deadlift-1-600x805-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/staci-awkward-deadlift-1.png 1002w\" sizes=\"(max-width: 285px) 100vw, 285px\" \/><\/p>\n<p><strong>Don\u2019t lose tightness until you let go of the bar.<\/strong><\/p>\n<p>This is extremely important &#8211; a large amount of deadlift injuries come from people getting super excited about making a lift, losing tightness, and then putting the bar\u00a0down wrong.<\/p>\n<p>You want this to be a quick movement &#8211; lowering the deadlift slow will take a lot out of you and leave you sore for days.<\/p>\n<p><b>Should you drop the bar during the deadlift?<\/b><\/p>\n<p style=\"padding-left: 30px;\">The eccentric part of the deadlift (lowering it) is actually riskier than the concentric (picking it up) part of the deadlift.<\/p>\n<p style=\"padding-left: 30px;\">Many coaches will advocate dropping your deadlift (especially with advanced athletes where they can&#8217;t afford to sacrifice performance later in the week).<\/p>\n<p><span style=\"font-weight: 400;\">In our opinion, especially if you\u2019re <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">training in a commercial gym<\/a><\/span><span style=\"font-weight: 400;\">,\u00a0<\/span>I would recommend putting the bar down (especially if you want to compete in powerlifting competitions &#8211; the lift does not count if you drop it).<\/p>\n<p>So, practice putting the bar down properly.\u00a0It&#8217;s just as important as practicing picking it up.<\/p>\n<p><strong>By the way, we have a massive <span style=\"text-decoration: underline;\">Strength 101 Guide<\/span> that you can download free when you join the Rebellion (our free community).\u00a0<\/strong><\/p>\n<p>Get the guide when you sign up in the box below!<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! 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If you can&#8217;t hold on to the bar, you can&#8217;t lift it!<\/strong><\/p>\n<p><i><span style=\"font-weight: 400;\">Here\u2019s how to<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-improve-your-wrist-mobility-and-grip-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\"> improve your grip strength<\/a> quickly.<\/span><\/i><\/p>\n<p>There are two main grips <span style=\"font-weight: 400;\">when it comes to the <\/span>deadlift.<\/p>\n<p><strong>#1) Double overhand grip.<\/strong> Your palms are both facing towards your body.\u00a0<span style=\"font-weight: 400;\">This is <\/span><span style=\"font-weight: 400;\">the safest grip, and the best grip for beginners to start with.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3580575\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/double-overhand-grip.jpg\" alt=\"This is how beginners should start deadlifting.\" width=\"285\" height=\"230\" \/><\/p>\n<p><b>#2) Mixed Grip: <\/b><span style=\"font-weight: 400;\">One hand grabs the bar with an overhand grip, and another hand grabs the bar with an underhand grip.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3580576\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/mixed-grip.jpg\" alt=\"The mix grip shown here has many disadvantages but some uses for the deadlift. \" width=\"269\" height=\"219\" \/><\/p>\n<p><strong>The mixed grip has many\u00a0disadvantages:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">It places uneven stress on your shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">It can aggravate problems in the biceps on the side in which your palm is facing outwards<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">It&#8217;s easier for your lift to be uneven as you\u2019re literally gripping the bar it with uneven hands.<\/span><\/li>\n<\/ul>\n<p><em><strong>So why do a mixed grip? <\/strong><\/em><\/p>\n<p><strong>You can physically lift more.<\/strong>\u00a0<span style=\"font-weight: 400;\">The bar wants to roll out of your hands, so by using a mixed grip you are more likely to not have your grip fail you on a heavy lift.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you start to lift more than your grip can handle, you can consider doing\u00a0<\/span><span style=\"font-weight: 400;\">a mixed grip for your heaviest lifts, but be sure to use the double-overhand throughout your warm-up sets.\u00a0<\/span>Consider doing <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-improve-your-wrist-mobility-and-grip-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">grip strength work<\/a> as well.<\/p>\n<p><strong>#3) Hook grip<\/strong>: This grip is where you put your thumbs under your fingers.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3580577\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/hook-grip.jpg\" alt=\"The Hook Grip is a great way to do the deadlift.\" width=\"249\" height=\"238\" \/><\/p>\n<p><span style=\"font-weight: 400;\">This type of grip is <\/span><span style=\"font-weight: 400;\">preferable<\/span><span style=\"font-weight: 400;\"> to the mixed grip due to the fact that it doesn\u2019t introduce any imbalances. However, it does have one major disadvantage: <\/span><\/p>\n<p><span style=\"font-weight: 400;\">It hurts like hell! <\/span><\/p>\n<p><span style=\"font-weight: 400;\">From personal experience, you get used to it and your thumbs can manage, but prepare for pain when you learn to do the hook grip!<\/span><\/p>\n<p><b>No matter what grip you use, you\u2019re probably going to want to invest in some chalk!<\/b><span style=\"font-weight: 400;\"> It\u2019s absolutely <\/span><span style=\"font-weight: 400;\">optional and <\/span><i><span style=\"font-weight: 400;\">initially<\/span><\/i><span style=\"font-weight: 400;\"> won\u2019t be incredibly useful. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, after you start to put some weight on the bar, chalk will be enormously helpful for hanging on to the bar (<a href=\"https:\/\/amzn.to\/2FipbJI\" target=\"_blank\" rel=\"noopener noreferrer\">I use this kind of lifting chalk<\/a>). I certainly find this to be a better, smarter, and safer option than either straps or gloves.<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">Speaking of which&#8230;<\/span><\/em><\/p>\n<p><strong>Here are some common questions on deadlift equipment:\u00a0<\/strong><\/p>\n<p><em><strong><b>#1) \u201cShould I use straps while doing deadlifts?\u201d<\/b> <\/strong><\/em><\/p>\n<p><strong><b>Ehhh, probably not. <\/b><span style=\"font-weight: 400;\">S<\/span><\/strong>traps\u00a0can help you lift more than your hands can hold with an overhand grip, but relying on straps could\u00a0cause your grip strength to be undeveloped down the road.<\/p>\n<p><span style=\"font-weight: 400;\">You\u2019re better off developing your <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-improve-your-wrist-mobility-and-grip-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">grip strength alongside<\/a> your deadlifts. <\/span><\/p>\n<p><em><i><span style=\"font-weight: 400;\">Short answer: c<\/span><\/i>onsider using straps strategically\u00a0<i><span style=\"font-weight: 400;\">when doing high-volume deadlifts, but don\u2019t rely on regularly them for max lifts: improve your grip strength. <\/span><\/i><\/em><\/p>\n<p><em><i><span style=\"font-weight: 400;\">Instead, chalk, stronger grip strength, and a hook grip for max lifts is your friend!<\/span><\/i><\/em><\/p>\n<p><em><b><strong>#2) <\/strong>\u201cShould I wear gloves while doing a deadlift, Staci?\u201d <\/b><\/em><\/p>\n<p><strong>Nope. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">G<\/span>loves actually create\u00a0space between your hands and the bar, and it\u00a0reduces your grip security, increases the diameter of the bar, and makes the bar harder to hold on to.<\/p>\n<p>This means the gloves are doing the exact OPPOSITE of what you think they&#8217;re doing.<\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/amzn.to\/2FipbJI\" target=\"_blank\" rel=\"noopener noreferrer\">Use chalk instead<\/a>, my friend.<\/span><\/p>\n<p>I don&#8217;t recommend using gloves unless you have an injury like a ripped callus.<\/p>\n<p>Speaking of ripped calluses<span style=\"font-weight: 400;\">, or if you\u2019re worried about getting rough hands from deadlifting <\/span> &#8211; make sure to\u00a0take care of your hands and they are less likely to happen!<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Donny Shankle - Hand Care\" width=\"950\" height=\"713\" src=\"https:\/\/www.youtube.com\/embed\/otorSGl3sG0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><b><em><strong>#3) <\/strong>&#8220;Do I need to use a lifting belt?&#8221;<\/em>\u00a0<\/b><\/p>\n<p><strong>When starting out, you don&#8217;t have to worry about using a belt.<\/strong><\/p>\n<p>However, as you get to really heavy weights, it may be something to look into.<\/p>\n<p>Belts\u00a0need to be <a href=\"http:\/\/70sbig.com\/blog\/2009\/12\/belt-me-up-scotty\/\" target=\"_blank\" rel=\"noopener noreferrer\">worn correctly<\/a> in order to be effective.<\/p>\n<p><em><b><strong>#4) <\/strong>\u201cWhat kind of shoes should I wear to deadlift?\u201d <\/b><\/em><\/p>\n<p><span style=\"font-weight: 400;\">GREAT question. I don\u2019t care what kind of shoes they are, as long as they are f<\/span><span style=\"font-weight: 400;\">lat. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">You really have four options for deadlifting shoes:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><b>FLAT SHOES:<\/b> <a href=\"https:\/\/www.amazon.com\/s\/ref=nb_sb_noss_1?url=search-alias%3Daps&amp;field-keywords=converse%20chuck%20taylor&amp;sprefix=converse+ch%2Caps\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Chucks<\/span><\/a><span style=\"font-weight: 400;\"> work great. I personally prefer to deadlift in either socks or <a href=\"https:\/\/amzn.to\/2ISl343\" target=\"_blank\" rel=\"noopener noreferrer\">zero drop minimalist shoes<\/a>. Do NOT wear clunky athletic shoes with thick heels or shoes with pockets of air bubbles in the heels. <\/span><\/li>\n<li style=\"font-weight: 400;\"><b>DEADLIFTING SHOES: <\/b><span style=\"font-weight: 400;\">Getting a bit fancy here, but if you are competing or just want shoes you can deadlift in, consider <a href=\"https:\/\/amzn.to\/2KnZQSL\" target=\"_blank\" rel=\"noopener noreferrer\">deadlifting shoes<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>GO BAREFOOT:<\/b><span style=\"font-weight: 400;\"> If you don\u2019t want to invest in new shoes, deadlift barefoot. Just don\u2019t go walking around the gym in socks &#8211; you might get kicked out or have a weight roll across your feet!\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>SLIPPERS:<\/b> No, not fuzzy Snoopy ones. Look into deadlift slippers \u2013 they\u2019re just fancy socks approved for competition.<\/li>\n<\/ol>\n<p><strong>Still here, eh? Amazing!\u00a0<\/strong><\/p>\n<p>We want to be part of a community that helps you reach your goals. Whether you want to deadlift for the first time, or you&#8217;re trying to hit the 1,000 club, our Nerdy Coaches want to help.<\/p>\n<p>Let us take care of everything so all you have to worry about is following the instructions and picking up the weight!<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tOur online coaching program doesn\u2019t suck! Let me show you how we can help you hit your goals:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"faults_while_deadlift\"><\/a>7 Common Faults and Mistakes while Deadlifting<\/h2>\n<h2><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3580590\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/Weights-713x475-1.jpg\" alt=\"Don&#039;t use weights like these incorrectly doing your deadlift. \" width=\"713\" height=\"475\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/Weights-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/Weights-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/Weights-768x512-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/Weights-600x400-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/Weights.jpg 960w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/h2>\n<p><strong>DON&#8217;T DO THESE THINGS:<\/strong><\/p>\n<p><strong>#1) Rounded Back<\/strong> &#8211; not keeping your spine in neutral the entire time. Letting your lower back round at all is a huge no no. <a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3580740\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/rounded-back-deadlift.jpg\" alt=\"Do NOT round your back like so during your deadlift.\" width=\"243\" height=\"366\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/rounded-back-deadlift.jpg 243w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/rounded-back-deadlift-199x300-1.jpg 199w\" sizes=\"(max-width: 243px) 100vw, 243px\" \/><\/p>\n<p><strong>#2) Looking up (with your neck)<\/strong> &#8211; Along with keeping a neutral spine, hyper extending your neck to look up is also something we want to stay away from.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3580742\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/look-up-deadlift.jpg\" alt=\"Do NOT look up like this during your deadlift\" width=\"244\" height=\"365\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/look-up-deadlift.jpg 244w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/look-up-deadlift-201x300-1.jpg 201w\" sizes=\"(max-width: 244px) 100vw, 244px\" \/><\/p>\n<p><strong>#3) Hyperextending at the end of the movement<\/strong>\u00a0&#8211;\u00a0<span style=\"font-weight: 400;\">The spine should still be in neutral even at the top. H<\/span><span style=\"font-weight: 400;\">yper extending at the top is actually not something we actually strive for or need to do.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3580745\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/hyperextend-at-top.jpg\" alt=\"This is NOT how you want to end your deadlifting movement. \" width=\"213\" height=\"366\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/hyperextend-at-top.jpg 213w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/hyperextend-at-top-175x300-1.jpg 175w\" sizes=\"(max-width: 213px) 100vw, 213px\" \/><\/p>\n<p><strong>#4) Treating the deadlift like a squat<\/strong> with the bar in your hands. You are not starting in a squat position and standing up &#8211; it is a different movement.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3580754\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-as-squat.jpg\" alt=\"Squats are great, but don&#039;t deadlift like one as shown here. \" width=\"231\" height=\"332\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-as-squat.jpg 231w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-as-squat-209x300-1.jpg 209w\" sizes=\"(max-width: 231px) 100vw, 231px\" \/><\/p>\n<p><strong>#5) Letting the bar come forward &#8211;<\/strong> The bar needs to stay over your midline and be dragged up your body the entire lift &#8211; any movement forward of your midline should be avoided.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3580755\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-mistakes.jpg\" alt=\"Don&#039;t let the bar come forward during your deadlift as shown here. \" width=\"216\" height=\"317\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-mistakes.jpg 216w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-mistakes-204x300-1.jpg 204w\" sizes=\"(max-width: 216px) 100vw, 216px\" \/><\/p>\n<p><strong>#6) Butt rises faster than your chest<\/strong> (also known as the &#8220;stripper deadlift&#8221;) &#8211; your chest should lead the movement, and your entire body should move upward at the same pace.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3580756\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-mistake.jpg\" alt=\"Don&#039;t let your butt raise faster than your chest during the deadlift. \" width=\"227\" height=\"305\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-mistake.jpg 227w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-mistake-223x300-1.jpg 223w\" sizes=\"(max-width: 227px) 100vw, 227px\" \/><\/p>\n<p><strong>#7) Bending your arms<\/strong> &#8211; your arms should stay straight. Don&#8217;t bend\u00a0your elbows to try to get the bar up faster.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3580541 \" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/staci-deadlift-arms-bent-1.jpg\" alt=\"Do NOT bend your arms here like Staci during your deadlift.\" width=\"223\" height=\"380\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/staci-deadlift-arms-bent-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/staci-deadlift-arms-bent-1-176x300-1.jpg 176w\" sizes=\"(max-width: 223px) 100vw, 223px\" \/><\/p>\n<p><b>NOT SURE YOUR FORM IS RIGHT? <\/b><span style=\"font-weight: 400;\">I hear you &#8211; Personally, I deadlifted with bad form for years and I didn\u2019t even realize it. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">It wasn\u2019t until I enlisted the help of an online coach who checked my form via video and helped me with the right \u201cmental cues\u201d to get me to start deadlifting correctly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want somebody to check your form &#8211; AND build the workout for you &#8211; consider our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 online coaching program<\/a> with form check:<\/span><\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tForm checks and an expert right in your pocket. Wait that sounded weird. On your phone, I mean. Ahem. Check out our Coaching Program!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"types_of_deadlift\"><\/a>What Are the Different Types of Deadlifts?<\/h2>\n<h2><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-24192 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift_variations.jpg\" alt=\"The conventional deadlift is great, but there are so many others to choose form as shown here. \" width=\"713\" height=\"236\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift_variations.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift_variations-300x99-1.jpg 300w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/h2>\n<p><b>So far we\u2019ve addressed the conventional\/traditional barbell deadlift. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">There are MANY different variations of deadlifts, and you can use whichever one floats your boat (if you have a boat to float, that is).<\/span><\/p>\n<p><b>Here are 8 different deadlift variations:<\/b><\/p>\n<p style=\"padding-left: 30px;\"><strong>1)<\/strong> <strong>Conventional Deadlift<\/strong> &#8211; Your hands are just outside your feet, standing at about hip-width apart. Our article has been highlighting this form of deadlift.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3580373\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/steve-deadlift.gif\" alt=\"Rebel Leader Steve showing how to do a 420 lb deadlift.\" width=\"480\" height=\"270\" \/><\/p>\n<p style=\"padding-left: 30px;\"><strong>2)<\/strong> <strong>Sumo Deadlift<\/strong> &#8211; Your hands are inside your feet with a wider stance.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3580761\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/sumo-deadlift.gif\" alt=\"This is an example of the sumo deadlift.\" width=\"435\" height=\"250\" \/><\/p>\n<p style=\"padding-left: 30px;\"><strong>3) Hex or Trap Bar Bar Deadlifts<\/strong> &#8211; Use a specialty bar made just for deadlifting which changes the biomechanics.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3580769\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/hex-bar-713x401-1.jpg\" alt=\"\" width=\"430\" height=\"242\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/hex-bar-713x401-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/hex-bar-300x169-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/hex-bar-768x432-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/hex-bar-600x338-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/hex-bar.jpg 800w\" sizes=\"(max-width: 430px) 100vw, 430px\" \/><\/p>\n<p style=\"padding-left: 30px;\"><strong>4) Snatch Grip Deadlift<\/strong> &#8211; Your hands will use a wide grip like in the Snatch.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3580776\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/snatch-deadlift-713x475-1.jpg\" alt=\"To snatch deadlift, hold your grip wide like this.\" width=\"426\" height=\"283\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/snatch-deadlift-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/snatch-deadlift-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/snatch-deadlift-768x512-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/snatch-deadlift-600x400-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/snatch-deadlift.jpg 800w\" sizes=\"(max-width: 426px) 100vw, 426px\" \/><\/p>\n<p style=\"padding-left: 30px;\"><b>5) Romanian Deadlift: <\/b><span style=\"font-weight: 400;\">Think of this as the top half of a conventional deadlift (imagine you\u2019re a \u201cdrinking bird\u201d bending over at the waist).<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3756559\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/barbell-romanian-deadlift.gif\" alt=\"Coach Staci showing the Romanian deadlift\" width=\"425\" height=\"239\" \/><\/p>\n<p style=\"padding-left: 30px;\"><strong>6) Deficit Deadlift: <\/strong>This movement increases the range of motion of your deadlift, since your feet are elevated compared to the bar.<\/p>\n<p><strong><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3881920\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/deadlift-deficit.gif\" alt=\"Someone doing a deadlift with a deficit\" width=\"409\" height=\"235\" \/><\/strong><\/p>\n<p style=\"padding-left: 30px;\"><strong>7) Rack Pulls:<\/strong> Conversely, this decreases your range of motion with the deadlift, since the bar is raised higher.<\/p>\n<p><strong><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3881923\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/rack-pull-deadlift.gif\" alt=\"A man doing a deadlift from a rack, known as a rack pull deadlift. \" width=\"385\" height=\"217\" \/><\/strong><\/p>\n<p><strong>8) <a href=\"http:\/\/instagram.com\/p\/qLFJuwRoCN\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dumbbell Deadlift Variations<\/a>:<\/strong> For either accessory work, or if you don&#8217;t have access to a barbell and weights.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3756544\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/dumbbell-romanian-deadlift.gif\" alt=\"Coach Staci showing you how to perform dumbbell Romanian deadlift\" width=\"398\" height=\"224\" \/><\/p>\n<p><span style=\"font-weight: 400;\">This guide covered primarily the conventional deadlift, because it\u2019s a great variation for beginners and an exercise you can do every week for the rest of your life.<\/span><\/p>\n<p>Once you get comfy with it though, move onto others. Need more tips for strength training moves?<\/p>\n<p><strong>I would highly recommend you do 3 things:<\/strong><\/p>\n<ol>\n<li>Pick up <a href=\"https:\/\/amzn.to\/2J59Hd5\" target=\"_blank\" rel=\"noopener noreferrer\">Starting Strength<\/a>: the bible of barbell training.<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-hire-a-good-personal-trainer\/\" target=\"_blank\" rel=\"noopener noreferrer\">Hire a trainer<\/a> to help you do the movement correctly!<\/li>\n<li>Consider <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">working with an online coach<\/a> for your workout and nutritional guidance.<\/li>\n<\/ol>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tLet our coaching staff teach you how to deadlift properly. This is what we live for!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><strong>Oh and don&#8217;t forget to grab our <em>Strength Training 101: Everything You Need to Know<\/em> when you sign up in the box below<\/strong>:<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! 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name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h2><a name=\"faq_deadlift\"><\/a>Frequently Asked Questions on the Deadlift<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-15970 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/Athena-Deadlift-590x393-1.jpg\" alt=\"A Rebel doing the deadlift!\" width=\"590\" height=\"393\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/Athena-Deadlift-590x393-1.jpg 590w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/Athena-Deadlift-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/Athena-Deadlift-638x425-1.jpg 638w\" sizes=\"(max-width: 590px) 100vw, 590px\" \/><\/p>\n<p><strong>#1) &#8220;What do I do if I can&#8217;t get into the proper starting position?&#8221;<\/strong><\/p>\n<p>While you are getting the mobility to get into the correct starting position, you can put the bar on blocks to raise it up a few inches to help you get in the right position.<\/p>\n<p>Each workout, start with the bar a little lower, until it is just on the floor.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3580550\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift_boxes-713x535-1.jpg\" alt=\"You can use all sorts of things to raise a deadlift bar up, like these boxes.\" width=\"471\" height=\"354\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift_boxes-713x535-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift_boxes-300x225-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift_boxes-768x576-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift_boxes-600x450-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/deadlift_boxes.jpg 800w\" sizes=\"(max-width: 471px) 100vw, 471px\" \/><\/p>\n<p><strong>#2) &#8220;What weight do I start deadlifting with?&#8221;<\/strong><\/p>\n<p><em>Always start with just the bar. Then progress as described in our Strength Training 101 article <a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/02\/06\/strength-training-101-how-much-weight-should-i-be-lifting\/\" target=\"_blank\" rel=\"noopener noreferrer\">&#8220;How Much Weight Should I Be Lifting?&#8221;<\/a><\/em><\/p>\n<p><span style=\"font-weight: 400;\">Each week, your goal should be to lift SLIGHTLY more than last week. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s it. By going SLOWLY, you\u2019re giving all of your muscles, joints, tendons, your grip, and your central nervous system a chance to level up together.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> So start small. Lift more each week.<\/span><\/p>\n<p><strong>#3) &#8220;Should I do &#8216;touch and go&#8217; or &#8216;dead stop&#8217; <b>if I\u2019m doing a set of multiple reps?&#8221;<\/b><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">A dead stop means letting the weight settle completely on the ground before doing the next rep, while \u201ctouch and go\u201d reps means you\u2019re essentially bouncing the weight at the bottom of the movement and going RIGHT into the next rep.<\/span><\/p>\n<p><strong>Touch and go reps are thus easier:<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">The stretch reflex where your body quickly rubber bands in the other direction.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Locomotion: the bar is already in motion, so it\u2019s simply easier to lift something that is already moving than it is to lift something that is completely stopped.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bounce:\u00a0If you are at a gym that has rubber bumper plates, these plates actually will bounce a little when they hit the floor \u2013 helping you lift the weight.<\/span><\/li>\n<\/ul>\n<p><strong>HOWEVER,\u00a0<\/strong> while &#8220;touch and go&#8221; reps are easier, they are also more dangerous. It&#8217;s easier to mess up your form if you aren&#8217;t resetting every rep and easier to get fatigued.<\/p>\n<p>It is also in the eccentric (lowering) part of the &#8220;touch and go&#8221; deadlifts that most people get hurt. <span style=\"font-weight: 400;\">This is one of the most technically demanding, important lifts out there and should be treated with respect. <\/span><\/p>\n<p><strong>For that reason, resetting between every rep is preferred for general strength programs.<\/strong> This allows you to reset, get your form right, and get your breathing right on every rep.<\/p>\n<p><i><span style=\"font-weight: 400;\">Yes, If you are doing a <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-crossfit\/\" target=\"_blank\" rel=\"noopener noreferrer\">CrossFit WOD<\/a>, you might be doing touch and go for time. Awesome. You do you, boo.<\/span><\/i><\/p>\n<p><strong>#4) &#8220;Okay, I get it. Deadlifts are great! How often should I deadlift?&#8221;<\/strong><\/p>\n<p>I love your enthusiasm <span style=\"font-weight: 400;\">and I would never ask you to curb it<\/span>, but there are some things we need to take into consideration when adding deadlifts into our program.<\/p>\n<p><i><span style=\"font-weight: 400;\">(Here\u2019s how you can <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">build your own workout routine<\/a>, by the way.)<\/span><\/i><\/p>\n<p>Heavy deadlifts are extremely taxing on the central nervous system.<\/p>\n<p>This means your body needs more time to recover. In fact, it&#8217;s so taxing that some coaches recommend taking the <a href=\"http:\/\/jasonferruggia.com\/drop-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">deadlift out completely<\/a> for their more advanced, sport-specific athletes.<\/p>\n<p>Most good <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength programs<\/a> only deadlift once a week &#8211; and it&#8217;s lighter volume than with your squats.<\/p>\n<p>Both Starting Strength and StrongLifts only include ONE set of 5 deadlifts. Meanwhile, they program <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">5 sets of 5 for squats<\/a>.<\/p>\n<p>In our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\">Coaching Program<\/a>, we add deadlifts into each person&#8217;s workout on a case-by-case basis.<\/p>\n<p>Generally, it&#8217;s once per week, and we&#8217;d love to help build a program for you that has you deadlifting 400+ pounds in no time!*<\/p>\n<p>*Okay it&#8217;ll definitely take longer than &#8220;no time,&#8221; but it might happen sooner than you think!<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tOur Coaching Program changes lives, and we&#8217;d love to change yours! Learn more:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2>Get\u00a0Out There and Deadlift: Next Steps<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3580567\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/Staci-Deadlift-1-713x323-1.jpg\" alt=\"Deadlifting is Staci&#039;s favorite exercise of all time.\" width=\"713\" height=\"323\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/Staci-Deadlift-1-713x323-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/Staci-Deadlift-1-300x136-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/Staci-Deadlift-1-600x272-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/Staci-Deadlift-1.jpg 716w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><strong>I am so excited for you to start deadlifting, because it&#8217;s the ultimate physical AND mental exercise.\u00a0<\/strong><\/p>\n<p><b>For people looking for the next step, we&#8217;ve built 3 options that might float your boat:<\/b><\/p>\n<p><b>1) If you are somebody that wants to follow a tailor-made program designed around their life and goals, <\/b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>check out our popular 1-on-1 Online Coaching Program<\/b><\/a><b>.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll work with our certified NF instructors who will get to know you better than you know yourself, check your form, and program your workouts and nutrition for you.<\/span><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" loading=\"lazy\" class=\"no-border alignnone\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/coach-ad-11.png\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p><b>2) If you want a snazzy app to teach you exactly how to start crushing deadlifts (using things you might have around the house), check out NF Journey. <\/b>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p>Try your free trial right here:<\/p>\n<p style=\"text-align: center;\">\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><strong>3) Download our free Strength 101 Guide, which you can get when you sign up in the box below:<\/strong><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\">\n<ul class=\"formkit-alert formkit-alert-error\" data-element=\"errors\" data-group=\"alert\"><\/ul>\n<p><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"fields[signup_referring_url]\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"fields[signup_post_id]\" type=\"text\" value=\"23143\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_FormId\" name=\"fields[signup_form_id]\" type=\"text\" value=\"13\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"89.187.180.41\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-09-21 22:46:27\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><strong>So, as Mark Rippetoe, <a href=\"https:\/\/amzn.to\/2J59Hd5\" target=\"_blank\" rel=\"noopener noreferrer\"><em>Starting Strength<\/em><\/a> author said: <\/strong><\/p>\n<p style=\"padding-left: 30px;\"><em>\u201cThe deadlift also serves as a way to train the mind to do things that are hard.&#8221;<\/em><\/p>\n<p><b><span style=\"font-weight: 400;\">If you can pick up hundreds of pounds off the ground, what else can you accomplish?<\/span><\/b><\/p>\n<p><b>I have a big question for you:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Are you going to start deadlifting TODAY?<\/span><\/i><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If it not today, how about TOMORROW?<\/span><\/li>\n<\/ul>\n<p><b>Note: these are the only two acceptable answers<\/b><i><span style=\"font-weight: 400;\"> \ud83d\ude42<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">If you have more questions about how to <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">fit deadlifts into your workout<\/a>, please leave them in the comments below.<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Big or small, what questions do you have on the deadlift?<\/span><\/p>\n<p><strong>-Staci<\/strong><strong>\u00a0<\/strong><\/p>\n<p><strong>P<\/strong><strong>S:<\/strong>\u00a0Here are our other free articles in the <strong>Strength 101 <\/strong>series:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2013\/02\/28\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: How to Get Strong<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/01\/14\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: Beginner Strength Training Routines<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2013\/03\/18\/strength-training-101-finding-the-right-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: Finding the Right Gym<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/02\/06\/strength-training-101-how-much-weight-should-i-be-lifting\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: How much weight should I be lifting?<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101:\u00a0Building Muscle Quickly<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: Inverted Rows<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/03\/03\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: How to Squat Properly<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/05\/28\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: The Overhead Press<\/a><\/li>\n<\/ul>\n<p><strong>###<\/strong><\/p>\n<p>photo\/media source:<a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">this is a fancy term for your\u2026&#8221;posterior&#8221; muscles &#8211; your glutes and hamstrings<a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-2\" class=\"fn-text\">(Note: there are some powerlifters that purposefully round their upper back to decrease range of motion, but\u00a0this is a sport specific move, still a fault, and something you should not consider as a beginner.)<a href=\"#refmark-2\"><\/a><\/li>\n<li id=\"footnote-3\" class=\"fn-text\">AKLuLu: Rapton and Emcee at 4T NF Meet, Bigm141414: thisisseth deadlift, <a href=\"http:\/\/physicalculturist.ca\/wp-content\/uploads\/2013\/01\/old-lady-deadlifting.jpg\" data-fslightbox=\"gallery1\">Grandma Deadlifting<\/a>, <a href=\"https:\/\/www.maxpixel.net\/Dumbbell-Fitness-Room-Sport-Weights-1966247\" target=\"_blank\" rel=\"noopener noreferrer\">weights<\/a>, <a href=\"https:\/\/gfycat.com\/importanttartbeauceron\" target=\"_blank\" rel=\"noopener noreferrer\">sumo<\/a>,\u00a0<a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Trapbar.jpg\" data-fslightbox=\"gallery1\">hexbar<\/a>, <a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:20181006_Cornelia_Schlosser_Gewichtheben_Bundesliga_Finale_by_Isiwal-2778.jpg\" data-fslightbox=\"gallery1\">snatch<\/a>, <a href=\"https:\/\/gfycat.com\/diligentsecondhandbushbaby\" target=\"_blank\" rel=\"noopener noreferrer\">deficit deadlift<\/a>, <a href=\"https:\/\/gfycat.com\/separaterealcheetah-above-the-knees-rack-pulls-strength-training\" target=\"_blank\" rel=\"noopener noreferrer\">rack pull deadlift<\/a>.<a href=\"#refmark-3\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\">How to Deadlift Safely With Proper Form: Step-by-Step<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Deadlift day is my favorite day of the week. After reading This Ultimate Guide to Deadlifts \u2013 a part of our Strength 101 series \u2013 it\u2019ll be yours too! Click any link below or scroll down to read the whole guide: What are the benefits of the deadlift? What is proper deadlift form? How to [\u2026]<br \/>\nThe post How to Deadlift Safely With Proper Form: Step-by-Step first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":14636,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/14634"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=14634"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/14634\/revisions"}],"predecessor-version":[{"id":14728,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/14634\/revisions\/14728"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/14636"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=14634"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=14634"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=14634"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}