Deadlift

How to do the Deadlift, step by step

1. Stand with your feet hip-width, bar over midfoot.
2. Grip just outside your legs, shins against the bar.
3. Tighten your back and core, spine neutral, shoulders slightly in front of the bar.
4. Push the floor away and drag the bar up close to your legs.
5. Fully extend your hips and knees and stand tall.
6. Lower the bar under control along the same path.

Common mistakes and how to fix them

• Back roundsreduce the weight, build tension before you pull
• Bar drifts away from your bodydrag the bar along your shins and thighs
• Hips shoot up firstlift your chest and hips together
• Hyperextending at the topjust stand tall, don't lean back

How to scale the Deadlift

If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:

• Kettlebell Deadlift
• Deadlift from raised blocks
• Lighter bar or technique bar

What's a good Deadlift?

A rough reference for your 1RM relative to body weight. At 80 kg body weight, "1.25 ×" means 100 kg.

Compare all strength standards

Benchmarks with Deadlift

• Diane21-15-9 Deadlift 102.5 kg, Handstand Push-ups
• DT5 RFT: 12 Deadlift, 9 Hang Power Clean, 6 Push Jerk @ 70 kg
• Linda10-9-8-7-6-5-4-3-2-1: Deadlift 1.5 × body weight, Bench Press 1 × BW, Clean 0.75 × BW
• Barbara Ann5 rounds, each for time: 20 HSPU, 30 Deadlifts 60 kg, 40 Sit-ups, 50 Double Unders; exactly 3 min rest between rounds (time includes rest)
• Mr. Joshua5 RFT: 400 m Run, 30 GHD Sit-ups, 15 Deadlifts 112.5 kg
• The Seven7 RFT: 7 HSPU, 7 Thruster 60 kg, 7 Knees-to-Elbows, 7 Deadlifts 110 kg, 7 Burpees, 7 KB Swings 32 kg, 7 Pull-ups
• Lumberjack 2020 Deadlifts 125 kg, 20 KB Swings 32 kg, 20 OHS 52 kg, 20 Burpees, 20 C2B Pull-ups, 20 Box Jumps 61 cm, 20 DB Squat Cleans 2 × 20 kg – 400 m Run after each movement
• Desforges5 RFT: 12 Deadlifts 102.5 kg, 20 Pull-ups, 12 Clean & Jerks 60 kg, 20 Knees-to-Elbows
• Kevin3 RFT: 32 Deadlifts 85 kg, 32 Hanging Hip Touches (alternating), 800 m Farmer Carry, running, with 2 × 7.5 kg
• McGhee30 min AMRAP: 5 Deadlifts 125 kg, 13 Push-ups, 9 Box Jumps 61 cm
• Nutts10 HSPU, 15 Deadlifts 112.5 kg, 25 Box Jumps 76 cm, 50 Pull-ups, 100 Wall Balls 9 kg, 200 Double Unders, 400 m Run with a 20 kg plate
• Roy5 RFT: 15 Deadlifts 102.5 kg, 20 Box Jumps 61 cm, 25 Pull-ups
• Zimmerman25 min AMRAP: 11 Chest-to-Bar Pull-ups, 2 Deadlifts 142.5 kg, 10 HSPU
• Open 11.215 min AMRAP: 9 Deadlifts 70 kg, 12 Push-ups, 15 Box Jumps 61 cm
• Open 13.210 min AMRAP: 5 Shoulder-to-Overhead 52.5 kg, 10 Deadlifts 52.5 kg, 15 Box Jumps 61 cm
• Open 14.38 min AMRAP: Deadlifts 10 × 60 kg, 15 × 85, 20 × 102.5, 25 × 125, 30 × 142.5, 35 × 165 kg, after each set 15 Box Jumps 61 cm. Score: reps
• Open 15.19 min AMRAP: 15 Toes-to-Bar, 10 Deadlifts 52.5 kg, 5 Snatches 52.5 kg
• Open 17.4 / 16.413 min AMRAP: 55 Deadlifts 102.5 kg, 55 Wall Balls 9 kg, 55 cal Row, 55 Handstand Push-ups. Score: reps
• Open 18.4 / 20.321-15-9 Deadlift 102.5 kg + HSPU, then 21-15-9 Deadlift 142.5 kg + 15 m Handstand Walk each (Cap 9 min)
• Open 21.4Max load for the complex 1 Deadlift, 1 Clean, 1 Hang Clean, 1 Jerk (7 min, right after 21.3)
• Open 22.21-2-3-…-10-9-…-1 Deadlifts 102.5 kg, Bar-facing Burpees (Cap 10 min)
• Open 24.220 min AMRAP: 300 m Row, 10 Deadlifts 85 kg, 50 Double Unders
• Open 25.35 Wall Walks, 50 cal Row, 5 WW, 25 Deadlifts 102.5 kg, 5 WW, 25 Cleans 60 kg, 5 WW, 25 Snatches 42.5 kg, 5 WW, 50 cal Row (Cap 20 min)

These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.