Deadlift Exercise Guide & Video

Share on FacebookTweet about this on TwitterShare on StumbleUponShare on RedditPin on Pinterest

Watch Deadlift

For over 50 pre-designed workouts you can bring straight to the gym, view EMG’s Workout Routines.


Step 1. Bend your knees and grasp a barbell on the floor with a shoulder-width grip.

Step 2. Push up with the legs, keeping your back as straight as possible. Rounding of the back can cause serious injury.

Step 3. As you are standing up, straighten your upper body, pulling your upper body and shoulders back.

Step 4. Then, bend your knees and lean forward to return to the starting position.


The deadlift is the primary exercise for building strength in the low back. The proper grip for the deadlift is one overhand grip and one underhand grip. This exercise requires very proper form to limit the risk of injury. For more advanced lifters, wrist wraps should be used to allow you hold the bar for the heavy weights. Those who have a low back injury should avoid performing this exercise with heavy weights. If the exercise can not be performed without back pain, then it should be avoided; the lower back can then be worked using either hyperextensions or a back extension machine.

Deadlift 4
Deadlift 3

Updated: April 1st, 2015