How to Deadlift – Complete Form Guide and Video Tutorial


By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

The Deadlift is by far one of the best exercises to include in any workout, for any goal. Whether it’s fat-burning, muscle building or strength training, you need to deadlift!

You can deadlift with whatever type of weights you prefer, be that Barbell, Dumbbell or Kettlebell. If you stick to the form points we show you in the below video, you will be fine.

Deadlift is predominantly a leg exercise, but works almost all your lower body musculature, which is why it is such a good exercise to add to your workouts.

You will work your Hamstrings, Glutes, Lower back, Core and Abs, and Quads to a small degree.

To protect your lower back and maintain a neutral spine, you should make sure you keep your belly button pulled back to engage your underlying core muscles and brace your abs while you perform the exercise.

Take a look at our video tutorial below where I guide you through the exercise and outline the main technique points of how to deadlift.

If you need something to print off and take to the gym as a reminder, the step-by-step exercise technique is further down this page.

How to Deadlift – Step-by-step technique

    • Step 1: Stand in a strong athletic stance, with your feet just past shoulder width apart, your back in neutral alignment and your core tight.
    • Step 2: Bending your knees, and keeping your back straight, lower down to pick up the weight. Set your grip about shoulder width apart.
    • Step 3: Roll the weight back into your shins then lift the weight up, pressing through your heels and keeping your back straight. You should reach a good upright position at the top of the move.
    • Step 4: Breathe in as you lower the weight back down to the floor.
    • Step 5: Breathe out as you repeat step 3, raising the weight back to an upright position.
    • Step 6: Complete the prescribed number of reps, then slowly lower the weight back to the floor, maintaining neutral spine throughout.
** Pro Tip: We recommend starting 3 sets of 15-20 reps.**


The Men's Health Experts @ The Fit Father Project
For more video tutorials and guides, visit the Fit Father Project YouTube channel

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* We hoped you enjoyed this article. Remember to always consult your doctor before starting any new exercise program and that this is not medical advice – just well-researched info. Please see our disclaimer at the bottom of this website. Exercise intelligently and safely at your own risk.


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