Reviewed by JP Michelsen, CPT, B.A. Kinesiology
Deadlift is one of the three powerlifting movements. It’s a compound exercise that primarily targets muscles in the rear chain (backside of the body), and is great for developing strength in these muscles. It’s a staple in most programs, and is often used as a metric for tracking strength.
Rounding your back as you pull the weight off the floor is going to increase your risk of injury, and make this exercise less effective. Prior to beginning the lift, pull your shoulders back, and brace your lower back. Pull up on the weight, without lifting it off the ground. Once you’ve confirmed that you’re in a good position, start your lift.
The bar should be right up against your shins or just an inch or so away. Having the bar further away is going to place more tension on your lower back, and make it much easier for your back to round as you lift the weight off the floor.
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
Enter your stats to calculate your Reps & Weight