The deadlift is hands-down my favorite lift. There is nothing quite like the feeling of picking up a heavy weight from the floor cleanly — it builds total-body strength, resilience through your back and hamstrings, and confidence that carries right into everyday life.
Still, it’s normal to feel intimidated by the barbell at first. Instead of trying to think about ten technical rules at once, focus on these three cues:
1. “Push the floor away”
Instead of thinking about pulling the bar up with your lower back, imagine planting your whole foot and pushing the floor away from you — just like a leg press. This immediately recruits your quads and glutes off the floor.
2. “Protect your armpits”
Before the bar leaves the ground, gently engage your lats as if you’re squeezing oranges in your armpits. This keeps the bar close to your shins and locks your upper back into a strong, stable position.
3. “Stand tall at the top”
At lockout, think about standing tall and finishing with your hips meeting the bar — no need to lean back or hyperextend your spine at the top.