How To Do A Deadlift For BEGINNERS

Watch our tutorial on deadlifting for beginners! Incorporate a deadlift for back strength and glutes training!

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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! If you’ve never done it before, don’t worry. We’ll show you how to do a deadlift for beginners.

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 video, you will be fine.

A normal deadlift for men 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 strong neutral alignment, 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.

Deadlift For Glutes, Back, Legs, and Core — [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 and 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 a neutral spine throughout.

** Pro Tip: We recommend starting 3 sets of 15-20 reps.**

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

[JazzarBizzle]

Thank you for not talking for 15 minutes to tell us about a simple motion unlike most exercise tutorials 👍🏽👍🏽👍🏽

[stjmw]

I'm about at the point where I want to start doing deadlifts to increase my gains but I had no idea how to do them properly and was worried about injuring myself. Really appreciate you going through the proper form and different variations. I feel confident to try deadlifts now, gonna give them a shot today and see how it goes. Thanks for your help.

[Ez-jwxv]

The video is great. I can't believe how much I can now deadlift after getting the right form!

[mannyflores]

I’m about to add deadlifts to my routine. A true beginner. I appreciate how clearly you described and demonstrated this lift. Thanks.

[angelicazuniga]

I’m a beginner at deadlifting and this is the best video I found here on YouTube

[TalkMeNice]

Wow... that little bar-to-the-shin tip made the BIGGEST difference. My spine doesn’t feel strained whatsoever now!! Thank you!!

[bowlampar]

Cool, at least i can try deadlift for the first time in my next work out, have no idea how to do it properly before this. Thank for sharing!

[polkadot]

Thanks for the deadlift instructions especially for beginners because this can be dangerous if done incorrect to

[egjs]

That's not a hook grip. Many other videos on youtube show what a hook grip is. It's a regular grip with the difference being the index and middle finger wrap around the thumb up to the first knuckle. This provides you with a built in weight-lifting strap. It does take getting used to But in time your hands will adjust.

[waydegardner]

I’m 65 and added this to my routine in the previous few weeks. 10-12 reps. It’s truly amazing how gassed I am after 4 sets but…. my stability is through the roof and by BP is down to 105/60. As a T2 diabetic I’m wanting to build my biggest muscle groups into more insulin efficient machines. The hip thrust at the top of my knees is a great tip. Thanks.

[loosegoose]

Thanks. Did my first deadlift today. These points about form really helped me.

[jamesfallon]

I’m a beginner on deadlifts myself and this was much more helpful than any advice I was given, thank you so much!

[alanschark]

well made coverage of the deadlift back strengthening exercise, starting from a solid posture and the right grip makes the reps more effective, thank you for pointing out the correct forms.

[kassemsafad]

I always include the barbell deadlift into my workout routine, such a beneficial exercise! thank you for the great demonstration guys

[MayankT]

this really helps. thank you for not going into too much details and keeping it simple and comprehensible.

[vitaliadenovelle]

THIS IS WHAT I NEED. Me and my bro have been very uneducated about weights and kept to tread mill etc. We really want to explore our Gym and get the best out of it without looking like complete noobs lols. So helpful . big fat sub (:

[chb]

That's NOT what a hook grip is...
Also, his stance is too wide, and those are the wrong shoes to use for a deadlift...
Come on, guys. Do better.

[diegojosephia]

ooh no, this video is indeed for beginners but i as a powerlifter see many mistakes, to start of with the shoes the have an to soft sole, your shoes should be hard to remain in balance with the ground.
2nd is your stance the stance should be closer to hip with. and the deadlift is truly 1 motion. where you start with lifting the back and you end with locking out. because of the shoulder with his legs are at an disadvantage with makes him go up with his back while you should be pulling from your legs. at an lower starting point.
his head is looking forward all the time a big mistake keep your head alligned with your spine, wich makes your spine feel better.
and last but not least you should be locking out the rhomboid more.

i am sorry but please this will hurt you if you keep doing it like this. i am not trying to hate on this video i just want to look out for beginners in the gym

[Joy-gy]

Hi good morning, your demostration of the exercise was perfect . Keep up the good work

[gildersleevefan]

I'm 50 and have stopped doing deads and squats because too often, just a minor turn has thrown my back out for a week or so and I couldn't do any type of weight training at alll. I've moved to almost exclusively doing machines at my gym and in the past few weeks, have begun to include occlusion training .