How to Do Deadlifts With Perfect Form: Fix Mistakes & Lift Heavier

If you’ve ever felt lower back pain from deadlifting…
If your grip fails before your legs do…
Or if you’ve plateaued and can’t lift heavier no matter what—
You’re deadlifting wrong.
But don’t sweat it—today, I’m breaking down exactly how to deadlift with perfect form. From setup to lockout, we’re fixing your mistakes, unlocking strength, and dialing in every rep so you can lift like a beast.

1: Understanding the Deadlift – More Than Just a Pull

The deadlift is not just a back exercise. It’s a full-body powerhouse move.
You’re using your glutes, hamstrings, quads, traps, forearms, core… pretty much everything except your excuses.

What makes it so elite?

Builds brute strength
Boosts testosterone naturally
Translates to real-world functional power
Torches fat & sculpts your frame

It’s the king of all lifts—but only if you do it right. Let’s break it down.

2: The Setup – Ground Zero of Power

The secret to a strong deadlift starts before the bar leaves the ground.

Here’s your perfect checklist:

Feet shoulder-width apart
Bar over midfoot
Shins close—but not touching
Hips above knees, below shoulders
Neutral spine, chest proud
Grip the bar just outside your legs

Common mistake: Rounding your back or starting too low, turning it into a squat. Nope. This isn’t leg day. Fix that hinge!

3: Grips That Don’t Slip – Choose Your Weapon

Double overhand? Mixed grip? Hook grip?

Here’s the breakdown:

Double Overhand: Best for form, worst for grip at heavier weights
Mixed Grip: One palm up, one down – boosts grip, but watch for bicep tears!
Hook Grip: Olympic style, painful at first but incredibly secure

Pro tip: Use chalk. Your sweaty hands are not the problem—your lack of grip prep is.

4: The Pull – Power Without Panic

Once you’re set, the pull should feel clean—not chaotic.

Here’s what you do:

Take a deep breath into your core
Brace like someone’s about to punch your gut
Push through the heels, not the toes
Drag the bar up your legs like you’re shaving them with steel

Don’t yank it. You’re not starting a lawnmower—use controlled aggression.

5: The Lockout – Hips In, Not Over

You’re standing tall—but don’t overdo it.

Lockout cues:

Stand straight
Squeeze glutes at the top
Don’t lean back like you’re celebrating too early

Overextension puts unnecessary stress on your spine. Keep it clean, crisp, and confident.

6: Lower Like a Pro – Don’t Just Drop It

The eccentric matters, especially for gains and injury prevention.

How to lower it right:

Hinge at the hips first
Keep the bar close
Then bend the knees once the bar passes them

Letting the bar crash is rookie behavior. Respect the lift, control the descent.

7: Fixing Common Mistakes – No More Spaghetti Backs

Let’s kill the 3 deadly sins:

Rounded back – Fix it with lats tight and chest up.
Starting too low – You’re not squatting; raise those hips.
Early hip rise – Keep your torso angle consistent through the pull.

Film yourself. Review it like game tape. Progress comes from feedback.

8: Deadlift Variations – Upgrade Your Game

Don’t just pull conventional. Here are some killer variations:

Sumo Deadlift: Wide stance, more hip-dominant
Romanian Deadlift: Hamstring & glute isolation
Deficit Deadlift: Builds power off the floor
Trap Bar Deadlift: Great for beginners and athletes

Mix it up to target weaknesses and stimulate new growth.

9: Programming Deadlifts – When & How Often

Deadlifts are taxing. Don’t go heavy every session.

Quick guide:

1–2 times a week
Low reps (3–6) for strength
Higher reps (8–12) for hypertrophy, but lighter load
Add rest days around it—your CNS needs it

Progressive overload is key. Add weight slowly, track everything.

10: Accessories That Boost Your Deadlift

Want to deadlift heavier? Strengthen the accessories:

Barbell Rows – for lats and grip
Romanian Deadlifts – hamstring hypertrophy
Planks – bulletproof your core
Glute Bridges – activate the posterior chain

Also: work on ankle, hip, and thoracic mobility. You can’t pull big if you move like a robot.

There you have it. Deadlifting with perfect form isn’t rocket science—but it’s not something you want to wing.
Fix your setup. Nail your technique. Train smart, recover harder, and stop letting your ego write checks your spine can’t cash.

Want to deadlift like a savage and stay injury-free? Bookmark this guide, come back often, and level up every time you touch the bar.