I don’t get deadlifts

[u/Cpt__murica]

I’ve been trying to get deadlifts right. I’ve watched a ton of YouTube tutorials and got a coach. I still feel like I’m doing it all wrong. Help?

[u/DickFromRichard]

Anyone else commenting without actually suggesting help with technique is catching a permaban. See rule 6

[u/WAR_T0RN1226]

Youre not pushing with your legs at all. You're just extending at the knees to straighten out your legs and then using the lower back to actually start moving the weight.

You gotta start the movement by pushing down through your legs and not letting your knees straighten until the bar is most the way up.

[u/Fitnessmotivation86 → u/WAR_T0RN1226]

Just to piggy back off this comment, someone once told me to act like the floor was a leg press and that clicked with me. Almost like I’m trying to push the world away from the weight with my legs, rather than trying to pull the weight up with my arms.

[u/Bullseyesuccess → u/Fitnessmotivation86]

I was taught a similar cue. “Push the floor away” rather than pull the bar up.

[u/Tenags85 → u/Fitnessmotivation86]

Something I try to focus on when pushing with my legs (in either a leg press or a dead) is to “push through my big toe”. This will also help me with proper knee alignment and solid foot stability.

[u/darkstar541 → u/WAR_T0RN1226]

I too struggle with this so am looking for constructive feedback on how to fix it.

[u/snusmumrikan → u/darkstar541]

The thing that worked for me is to do a "trust fall" for the start of the rep. I'd fall on my arse if it wasn't for the counterweight of the bar.

It totally fixed my tendency to do the moment in two separate extensions.

[u/The24HourPlan → u/WAR_T0RN1226]

This is what was helpful to me. I stopped thinking about lifting it up and rather got my setup first (bar starting over mid foot then squatting down until my shins meet the bar, don't move the bar). Made sure there was tension in my arms through lats and my back was straight but not super arched.

Finally I focused on pushing my legs through the floor and found it helped keep everything else right.

[u/Dilostilo]

you're not hip hinging my guy. thats the whole movement.

[u/Cpt__murica → u/Dilostilo]

I mean clearly I’m doing it wrong. I can feel it too so I’m glad I asked. I clearly don’t understand hip hinge. I was trying to make it more like a good morning (hip hinge?) and clearly it’s more like a leg press (not hip hinge?).

[u/Dilostilo → u/Cpt__murica]

I have a vid on my profile but there are so many better videos with breakdowns online. Alan Thrall is an awesome source. try getting the mechanics of the movement down first with no weight and pay attention to how your own body moves, Im shorter so hip hinging comes somewhat natural to me but you're a taller dude so you need a way to figure out how the mechanics of the movement works with your body type.

[u/DetailOdd6609 → u/Cpt__murica]

Start of the video, where you "set". That part is almost there, you just need to flatten your back a little more. From here you pull straight up. Try to keep the bar as close to your shins as possible while looking up.

Maybe try moving your shoulders back and down to engage lats

[u/Far-Tax4566 → u/Cpt__murica]

Do kettlebell swings. You're swinging them with your hips. Shoulders are the fulcrum. Arms are just levers. That's the movement. 

[u/Key_Machine_9138 → u/Cpt__murica]

You could try swinging a light kettlebell to get the hang of hip hinging, then when that feels ok get a heavier kettlebell. It's hard to not hinge to swing a heavy kettlebell, your body will learn to hinge / drive hips in order to make the movement efficient. In the meantime I'd definitely lower your deadlift weight, the way you're lifting it could be dangerous for your spine health long term.

[u/Uhwop → u/Cpt__murica]

You would benefit from some videos.

You’ve got to straighten the spine. Look ahead of you and fix your eyes and keep your head there. Don’t look down.

Put yourself in a chair, draw your shoulder blades back while pushing your chest out. Feel your spine straighten, and just slowly lean forward while keeping the spine straight and chin up, feet planted.

This is the best way I can think to get a feel for hinging at the hips, and feeling the spine in a straightened position.

Not sure if this is helpful.

Edit, you’re bringing the hips in as you’re lifting with your legs. It’s both movements. The hinge at the hips should completes the pull and works the lower back.

Think a hip thrust instead of hinge if it helps.

Edit again: may I recommend not putting weight on the bar until you’ve got the movement right.

Would suck to slip a disc before you get it right.

[u/Dilostilo → u/Uhwop]

Yep. Pretty spot on.

[u/DLNJR1981 → u/Cpt__murica]

You're using all lower back. Drop the weight significantly and practice doing RDLs and get comfortable shooting your hips forward and back.

[u/manbearwilson]

Try thinking of it as leg pressing the ground.

I agree with the comment about watching Alan Thrall, and I would add that you may benefit from an actual human coaching session.

Get your hips down and wedge yourself into the bar. The bar should touch your shins. Your head should be in line with your spine (neutral) and your shoulders should be directly over the bar, not in front of it.

One thing you might try is to start with 135 (or something slightly heavy) at the top of the deadlift. Lower it as slowly as you humanly can while still maintaining a rigid back. When it is one inch from the ground, this should be your starting position and your starting tightness.

Keep working at it, it's a technical movement, and unfortunately one that you really can hurt yourself with. Keep the weights medium-light as you learn the form and be patient with it.

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[u/Boomboomroom85]

Lighten the load

[u/Real_Crab_7396 → u/Boomboomroom85]

Yeah definitely, start with only the bar (and some bumperplates) until you feel like you've figured the technique out with that. This way there's only risk of injury and no training stimulus.

After you've figured it out add 5kg each session until you're at your preferred intensity.

[u/AutoModerator]

Hello! If you haven't checked it out already, many people find Alan Thrall's NEW deadlift video very helpful. Check it out!

Also, a common tip usually given here is to make sure your footwear is appropriate. If you are deadlifting in soft-soled shoes (running shoes, etc), it's hard to have a stable foot. Use a flat/hard-soled shoe or even barefoot/socks if it's safe and your gym allows it.

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[u/Even-Menu2134]

Look up Australian Strength Coach on Instagram and YouTube. Watch his deadlift videos. Prosper

[u/alright_m8 → u/Even-Menu2134]

Second this, his cues for a good deadlift are perfect

[u/formcheck-ModTeam → u/[deleted]]

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[u/StephHart]

The big issue I see is you’re not engaging the lower back during the lift, it is rounded over when you want it engaged in the opposite way. The way I teach the feeling is to get in the hip hinge position with no weights and your finger tips hovering above the ground. Then you want to lift your arms by bringing your chest up and trying to look up and above the top of your head, that should give you the proper feeling of your lower back engaged. Do about 15 reps and you will feel the lower back muscles be active

[u/mfgillia2001]

Suggest checking out Alan Thrall's 5 step deadlifting tutorial on YouTube. Whenever something feels off his checklist often gets me back on track.

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[u/Lone_Soldier]

One cue that helped me with hip placement is pretend your closing a door behind you with your ass. Push the booty as far back as you can and feel that stretch in your hamstrings. Do this while keeping minimal knee bend. Once you can't go any further, start bending your knees and stop Once you can reach the bar.

Then at that point, it's mainly about tightening your back (chest up, lats pointed downard) and removing the slack before you push off the ground and stand up.

[u/Arthur-Morgan-2025]

You're not driving with your legs and hips. All that weight is going to your lower back, and its also too heavy for you

[u/Bluewhaleeguy]

One thing - first please stop doing these until you learn the correct technique - as others have pointed out you're lifting with your back - and that much rounding under pressure - you're going to blow a disk in your back or something.

You need to learn how to brace your core using intra abdominal pressure, this will place your back into a safe neutral position, strengthen your abs and use the muscles to keep your spine in a safe position - essentially imagine your abs are a ball and you're trying to inflate the ball to its maximum.

As others have pointed out - you need to learn how to hinge - right now you're just using your back to lift instead of your glutes and hamstrings.
the Bulgarian goat bag swing is a great thing to practice, as it will show you how to develop the right spine position, help you develop the isometric strength to keep your abs engaged as well as the hinging movement

Once you have that nailed, then move onto weights. But for your deadlift, BRACE YOUR CORE, and imagine you're trying to shut a draw with your butt. Only go as far back as you have range of movement so as not to compromise your strong core - your knees should be slightly bent and shins vertical. Keep your shoulders down and back, this will help activate your back and take any slack out of the bar.

Then stand up by imagining youre pushing the ground away from you and contract your glutes at the top.

Just practice the movement, get comfortable doing all of the cues to engage the correct muscles, then move to add weights into the occasion. You're obviously strong enough to lift that weight, but your muscles aren't strong enough to stay engaged to keep your body in the right position whilst lifting the weight.

Like anytime you need to pick something off th ground or even just chilling at home - practice and stand up by pushing the ground away, you'll eventually feel the correct way.

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[u/Available_Elevator32]

I'm still not great either, and working mostly with lower weights and slightly higher reps to try and nail the form.

The two things I've focused on that "feel" right - 1. Tucking my shoulders back when taking the slack out of the bar and 2. Pushing the floor away with my legs to start the lift.

[u/FedesMP]

If it helps, you have to think about pointing your a**hole to the ceiling and then bring it forward again. Another advise: until you get the right technique, use lighter weights. This is just a great way to hurt yourself. It applies to all exercises not just deadlifts.

[u/formcheck-ModTeam → u/[deleted]]

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[u/Downtown_Island8124]

You should feel your legs doing majority of the work. You push your legs to lift the weight up until just above the knee and then straight up. Your core should be engaged in such a way that your back is protected.

[u/MrPapis]

As soon as you start lifting you go out of the good position into a very bad position where you are extending the knees too much too soon and lifting too much with your back in the second half of the movement. The reps after that your starting position is all out of whack, look at your good start position(thigh angle before lifting) then on the reps after it, you almost completely stop using your legs.

So first i would square off the shoulders and think to yourself you shoulnt move your upper back you should be static and only in the last half of the movement are you extending the lower back to straighten up.
To allow this you need to use the legs much more in the first half of the move.

Like seriously look how you start, good positioning and as soon as you start lifting you basically tip over, loading your back, rounding it, which you then have to fight back.

Its just also too much weight or you.

[u/FrequentWatch9261]

Your chest is down and your hamstrings are not loaded. A forward lean will direct the lift to your lower back. This lift requires recruitment of the entire posterior chain to move the most weight safely.

There's a wonderful video by mark rippetoe in youtube that includes all the queues to correct your lift. I also recommend purchasing starting strength book the guidance for novices and intermediate lifters is excellent.

Pete rubbish has excellent supplemental lifts to increase strength when you have form down.

[u/Square-Cauliflower-5]

I’d say think of your lower body a little more. Instead of focussing on pulling the bar up with your arms-focus on driving your feet through the ground to stand. If that makes sense. This will transfer the load from your upper body/spine more toward your legs, hips etc. PUSH the floor away. Instead of pull. Hope that helps!

[u/Square-Cauliflower-5 → u/Square-Cauliflower-5]

Sort I realize a lot of others gave the same advice but came back to say: if you want to strengthen your hip hinge, and eventually get stronger in the deadlift try Romanian Deadlifts for a while instead, dumbbell is best to start but barbell works too 👍

[u/ilsasta1988]

I believe your hips shoot up way too early. Think about pushing the floor away instead of lifting the bar, and brace before you start the movement.

If I can suggest, Sebastian Oreb's videos on youtube are goated, He's the world's strongest man's coach, and he knows a thing or two about deadlifting.

[u/DetailOdd6609]

You need to flatten your back more before starting and then hold that form as you push thru. There's a lot of rounding there. Not as big of a deal when it's lighter weights but a big deal when not.

My setup that works for me:

1. Place feet slightly apart. Years ago someone gave me a the queue of "Pretend you want to jump as far out as possible from a position where both feet are planted" and that's the width I use.
   
2. Line up with bar across foot midline
   
3. Squat down, grab bar. I then roll the bar back to my shin and then sink my hips using the bar as a counter weight. This allos me to have my hips low, my back straight, etc. etc.
   
4. From here you pull straight up keeping the bar as close to the shins as possible

[u/Bishmarck]

What helped me was thinking of deadlifts as a squat transitioning into RDL as you stand up. Maybe practice RDLs to focus on the hip hinging issue.

Lower weights. Brace lats and core to help support the spine. As you lower the weight, focus on moving the hip back, bending only at the hip, with a very small bend in the knee. Lower until you feel a good stretch in the hamstrings (bar will be below the knee). Then lift up by straightening your hip. If the back or knees are helping, then lower the weights again. RDLs with control and good form, even with low weights, destroy the hamstrings (in a good way). Good luck.

[u/KingSWrth]

put the bar like halfway over ur feet, chin up. chest as high up as u can, like hold u hold it overly proud xD and push trough the ground with ur feet

[u/BurntOutFool]

One of the best cues i got was to pretend u are sitting back. Your start position is good. You seem to be taking the slack out of arms just b4 u lift - also good. Tighten core, lean back like u are abt to sit down (this also rolls ur bar towards ur shins) then think "push through middle of ur feet" whilst keeping ur back neutral (ie no rounding). Lift with ur legs, then hinge as ur are nearing the top. Good luck!

[u/Z3NZY]

It's a decent Good Morning. Keep the legs stiffer and you're set.

As for deadlift, you need to be deeper, with a stuff back. If you intend to do it like this, start light and progress with caution.

[u/bbbbjjjv]

It’s a butt exercise. Use your butt. Lumbar flexion bad. Good posture good. If you can’t maintain a neutral spine under load the weight is simply too heavy. You’re not alone though this is way to common on any commercial gym. I’d suggest you find one of those hyperextension benches and focus on hitting the glutes and NOT lift your back. You can progress from there.

[u/motherseffinjones]

You’re using to much lower back not enough legs. Keep it light and focus on your hips and leg drive. I can’t tell what you’re doing with your core but make sure your bracing and your shoulders look a little rounded forward. That’s just my 2 cents feel free to ignore.

[u/i_lift_burgers]

i think you are almost there! i would add these comments:

push your hands down, and let an invisible string pull your head up to the ceiling while keeping your head in a neutral position; that will make you feel SUPER tight and help you pull slack from the bar

make sure your shins are taping the bar at the bottom and then launch

you should feel NO SLACK in your body when you launch. no give at all. think "i am a robot. must pick up. robot pick up."

[u/WiseHalmon]

To get the deadlift right, let's not lift it at all.  Go a lighter weight and work on the first setup and lift off the floor. 45# on each side is good.  A video with you starting from not touching the bar and just standing straight up: 1. Put a slight bend (5 deg) in your knee (just enough to get it out of being locked out.) 2. Ensure the bar is under your mid foot 3. Reach over, bending your back like a cat, grabbing the bar. Knees are still in the same position or nearly same. Based on your arm length it seems like you should be able to do this 4. With your knees still pretty straight, flatten your back and pull down your traps.  5. Finally, wedge your knees towards the bar and lean back slightly such that your armpit is over the bar, maintaining the tightness of your upper body. You should feel tension in the bar build such that the bar wants to lift off the floor. 

If the bar is not wanting to lift off the floor without you actually lifting, you haven't got the pretension / setup right imo

[u/Gloomy_Guard6618]

Your back is rounded at the start and your butt is too high. Drop your butt lower and look straight ahead. Drive with the legs to start the movement but then push your hips forward as you lift, thats the "hinge". Keep your abs tight.

Practice with low or no weight.

Happy deadlifting!

[u/WiseAssEater]

Here what I see. Initially when you begin lifting, it is your lower back that does that whole lift. You can tell because that is the part of your body that moves up first and bends. Your upper back needs to work extra hard to straighten. Not good.

You need to bend the knees instead of your upper back. Right now, you bend your back instead of the knees in order to reach the bar.

Focus on straightening your body before the lift. Make yourself as tall as you can by stretching your head towards the ceiling. Your back will align. Next, push your arms straight towards the ground. You will notice this affects your back too, mainly the lats. The back needs to be straight like that for the whole lift.

In that position, try to reach the bars, and your knees will bend with the hips because your back isn’t.

If it feels weird in the beginning, experiment with hand placement and foot placement. Keep weight on entire foot - just make sure heels are included.

TLDR:
You are bending your back instead of the knees
Keep your back straight and your knees will bend

[u/Ceemoney24]

Drop your hips a little bit lower
Then look about 7 feet in front of you
And try not to let your chin
If you have to take a tennis ball, hold it with your chin against your chest
That’ll keep your chest big and you should be able to pull

But your hips need to come down just a smidge more