Big Lifts: Deadlift
This is the first in a series of articles where I will look at some of the big lifts that are workout staples if you are looking to pack on size and strength!
What is a Deadlift?
The deadlift is a compound, full-body strength exercise that involves lifting a loaded barbell (or other weight) from the ground to hip level before lowering it back down under control. It’s called a “dead” lift because the weight starts from a dead stop, without momentum.
At its core, the deadlift is one of the most functional movements in strength training—it mimics picking heavy objects off the ground, making it both practical and powerful.
This huge lift will work almost every muscle in the body so what reason could there possibly be to not include it in your programme!?
Muscles Worked
The deadlift is a true total-body lift, engaging:
Posterior chain (hamstrings, glutes, spinal erectors)
Back (lats, traps, rhomboids)
Core (abs, obliques, deep stabilizers)
Forearms and grip strength
Quads (especially in sumo or trap bar variations)
How to Do a Conventional Deadlift
Set up your stance: Stand with feet hip-width apart, toes pointing slightly outward, barbell over midfoot.
Grip the bar: Bend at the hips and knees, grasping the bar just outside your knees (double overhand, mixed, or hook grip).
As you get to heavier lifts you may find that you need lifting straps in order to avoid your grip becoming the limiting factor
Brace: Flatten your back, engage your core, lift your chest, and lock your lats by pulling the bar toward your shins.
Lift: Push through your heels, extend hips and knees at the same rate, keeping the bar close to your body. Imagine pushing the floor away from you and the bar will rise as you do. It is a push through the legs rather than a pull with the lower back. If you experience significant discomfort in your lower back the form is probably not quite right.
Lockout: Stand tall with chest up, shoulders back, and hips fully extended. Don’t hyperextend your lower back.
Descent: Push your hips back, let the bar slide down your thighs, bend knees after the bar passes them, and reset.
This video shows you the basics that you need to do it properly
Benefits of Deadlifts
Number of benefits unmatched by any other lift!
Strength & power: Builds foundational strength across multiple muscle groups.
Athletic performance: Improves speed, jumping ability, and explosive movement.
Posture & stability: Strengthens posterior chain and core for better alignment.
Hormonal response: Heavy compound lifts boost testosterone and growth hormone.
Grip strength: Carries over to nearly all other lifts and sports.
Functional movement: Enhances everyday ability to lift and carry objects safely.
Rep Ranges & Programming
Does depend on what your focus is:
Strength focus: 3/4 sets of 3–5 reps with heavy weight (70–90% of 1RM).
Hypertrophy (muscle growth): 3–5 sets of 6–10 reps, moderate load (50 -60% of 1RM)
Endurance/conditioning: 3/4 sets of 10–15 reps lighter weight (around 40% 1RM)
Since deadlifts are very taxing on the nervous system, they’re often performed once per week in structured programs. Possibly as much as twice a week but they are very fatiguing so overdoing them is massively going to impact your recovery and performance in other lifts/exercises/
Progression Strategies
Use these strategies to progress over time, small increments over time add up to huge gains in the long term. Just try to add a little each week, it wont always be possible but as long as you consistently head in the right direction you will progress.
Linear progression: Gradually add small amounts of weight each week.
Rep progression: Increase reps at the same weight before adding load.
Pause deadlifts: Pause just off the floor or below the knees to strengthen weak points.
Tempo pulls: Slow the barbell down during the eccentric (lowering) phase.
Accessory Exercises to Improve Deadlifts
Strengthening weak links will directly boost deadlift performance, working the muscles involved using other exercises which are less fatiguing is a great way to help improve your deadlift without deadlifting.
Romanian Deadlifts (RDLs) → hamstrings & glutes
Barbell Rows & Pull-ups → lats & upper back - will be an article on both of these coming up soon!
Front Squats → quad strength for off-the-floor power
Hip Thrusts & Glute Bridges → lockout strength
Farmer’s Carries → grip endurance and core stability
Variations of Deadlifts
Sumo Deadlift: Wider stance, more quad-dominant, shorter range of motion - usually people can lift more due to the shorter range of motion though there is a lot of debate always in fitness communities between sumo lifters and conventional, with the latter often claiming sumo “doesn`t count” as a proper lift. It does, its just different.
Trap Bar Deadlift: Neutral grip, more beginner-friendly, less spinal loading.
Romanian Deadlift: Focuses on hamstrings and hip hinge pattern.
Common Mistakes to Avoid
Rounded lower back → risk of injury.
Hips rising faster than chest → turns into a stiff-leg deadlift.
Bar drifting away from shins → inefficient leverage.
Hyperextending at lockout → unnecessary spinal strain.
Overtraining → deadlifts demand recovery.
Who Should Do Deadlifts?
Nearly everyone—from beginners to elite athletes—can benefit, provided they learn correct technique and progress gradually. Modifications (like the trap bar) make it accessible even for those with mobility issues.
Deadlifts are one of the most effective exercises for strength, size, and athleticism. Learn proper form, progress smartly, and support your training with accessory lifts, and you’ll unlock serious pulling power.
Final Thoughts
Deadlifts aren’t just a strength exercise—they’re a blueprint for total-body power. Learn them, respect them, and progress wisely, and you’ll unlock one of the best tools for building strength, size, and confidence.
Looking for inspiration!? if you havnt watched it already, and even if you have, check out the epic 500kg deadlift by Eddie Hall, click image for video! (Yes I know that Thor broke the record twice since and is going for 510kg very soon but still this is the most epic as this was the first 500kg and also at the time nobody even knew if this was possible and it absolutely smashed the previous record)
