Complete guide to proper deadlift technique and safety
Learn proper deadlift form with our comprehensive guide. Get step-by-step instructions for conventional and sumo deadlifts. Use SpotWell's AI form analysis to perfect your deadlift and maximize strength safely.
Track Deadlifts with SpotWell →Stand with feet hip-width apart, bar over mid-foot. Hinge at the hips and bend your knees to grip the bar. Your shins should be close to the bar.
Grip the bar just outside your legs. Use double overhand for lighter weights, mixed or hook grip for heavier loads.
Keep your chest up, shoulders over the bar, and core braced. Your back should be straight, not rounded.
Take a deep breath, brace your core, and drive through your heels. Keep the bar close to your body as you stand up.
Stand fully upright with your hips and knees extended. Don't hyperextend your back at the top.
Reverse the movement by hinging at the hips first, then bending your knees. Control the weight on the way down.
Sets: 3-5
Reps: 5-8
Rest: 3-5 minutes
The standard deadlift. Builds strength in the entire posterior chain.
Use SpotWell's AI rep counter and form analysis to perfect this workout. Download now and start tracking.