How to do a Deadlift: Step-By-Step & Video

How to do a Deadlift: Step-By-Step & Video

Deadlifts, one of my all time favorite workouts! This is a great lower body exercise as it works all of your major lower body muscle groups: Quads, Glutes, Inner Thigh, and Hamstrings. This exercise also works a few upper body muscles: Traps and Lats.

Deadlift Modifications

Based on your Fitness Level

  • Beginner: Body weight, adding dumbbells if the movement is too easy.
  • Intermediate & Expert: Using dumbbells

Step-By-Step Instructions to Complete a Deadlift:

  1. Stand with feet hip-width apart, holding dumbbells in front of your hips, palms facing thighs.
  2. Squeeze shoulder blades together to keep spine in a neutral position. Inhale first hinging at the hips, then the knees to lower dumbbells along the front of your legs, pausing when torso is parallel to the ground. (Ensuring to keep a flat back, core engaged, and chest forward).
  3. Exhale and drive through the mid-foot to return to the standing position, maintaining a neutral spine and keeping dumbbells close to the body throughout the movement. Fully extend hips and knees squeezing glutes at the top.

This is one Deadlift. Complete the number of recommended reps.


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