Guide8 min read
Deadlift Form Guide: Setup, Execution & Common Mistakes
Complete deadlift form guide. Setup, execution, common mistakes, and cues for a stronger, safer pull. Conventional and sumo.
Recommended: Rogue Echo Bar 2.0
28.5mm shaft, medium knurl, cerakote finish. The most versatile barbell for any exercise.
Shop Rogue Echo Bar - $195Muscles Worked
- ● Hamstrings
- ● Glutes
- ● Erectors
- ● Lats
- ● Traps
- ● Core
Benefits
- ✓ Builds total body strength
- ✓ Improves posterior chain
- ✓ Increases grip strength
- ✓ Enhances athletic performance
How to Perform
Step-by-Step
- Set feet hip-width, bar over mid-foot
- Grip bar with straight arms
- Brace core and pull slack out
- Drive through the floor
- Lock out hips and knees together
- Lower under control
Common Mistakes
- Rounding the back under load
- Using too much weight too soon
- Not bracing the core properly
- Poor bar path and control
Programming Tips
Sets & Reps
For strength: 3-5 sets of 3-5 reps. For hypertrophy: 3-4 sets of 6-12 reps. For endurance: 2-3 sets of 15-20 reps. Rest 2-3 min for strength, 60-90s for hypertrophy.
Progression
Add 5 lbs when you can complete all sets and reps with good form. Use linear progression for beginners, then switch to intermediate programming after 3-6 months.
Frequency
Train each movement pattern 2x per week for optimal results. Squat and deadlift can be trained 2-3x per week with proper recovery management.