Most fitness programs include some type of deadlift, and for good reason. The deadlift is a functional movement that requires hip mobility, glute and hamstring strength, and trunk stability. It is one of the fundamental movement patterns we use in daily life and an effective way to develop full-body strength and power.
In this Focus Point, we will review how to perform the movement using our Three Keys for Proper Exercise Form.
Understanding the Hip Hinge
The defining feature of a deadlift is the hip hinge. Unlike a squat, where significant movement occurs at the hips, knees, and ankles, a deadlift is driven primarily by the hips.
As you hinge, the hips travel backward while the knees bend slightly and the spine remains neutral. This loads the glutes and hamstrings while the trunk remains stable.
Deadlifts can be performed with kettlebells, dumbbells, hex bars, or on a single leg. While each variation presents a different challenge, the fundamentals of a safe and effective hip hinge remain the same.
Applying Our Three Keys for Proper Exercise Form
Key #1: Setup and Endpoints
Begin standing tall with your feet approximately shoulder-width apart and the weight positioned close to your body. Push your hips backward, allow your knees to soften, and hinge forward to reach the weight while maintaining a neutral spine.
Establish a secure grip, pack your shoulders, and tighten your abdominals. From this position, drive your hips forward until you are standing tall with the weight.
These positions establish your two endpoints. Reverse the movement by pushing your hips back and lowering the weight while maintaining a neutral spine. Keep the weight close to your body throughout the movement to avoid placing unnecessary stress on the lower back.
Key #2: Maintain a Capital “I”
As your torso changes angle during a deadlift, your shoulders, spine, and hips should maintain the same alignment and move together as one unit.
Rounding, rotating, or overextending the spine places unnecessary stress on it, particularly as load increases. Maintaining your Capital “I” allows the hips to produce force while the trunk provides stability.
Key #3: Limit Leaks
The most common leaks we see during deadlifts include:
- Bending excessively through the knees and turning the movement into a squat
- Rounding through the spine
- Losing tension through the upper back and shoulders
- Leaning backward or overextending the lower back at the top of the movement
Pay particular attention to leaks as you become fatigued. Make your last three reps look as sharp as your first three. If your form begins to change, it is time to end the set.
Final Thoughts
Deadlifts are an effective way to build strength through the hips while reinforcing a movement pattern you use every day. The next time you set up to deadlift, keep this simple mental checklist in mind:
- Push your hips back and let your chest tip forward.
- Create tension through your trunk and shoulders.
- Stand tall and squeeze your glutes.
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