HOW TO DEADLIFT | Step by Step Beginner's Guide

[@naomikong]

Hey, babes! 🖤 Don’t forget to check out the description for: - Links to all the equipment I mentioned - Link to my “How to Use Gym Equipment” video - List of recommended deadlifting shoes - Recommendation for deadlift warm ups Let’s get these deadlift gainz! 💪🏼💪🏼💪🏼 Give this video a 👍🏼 if you’re making it a goal this year to learn how to deadlift. P.S. The bandaid is from dropping a barbell on my face 😅 and the head scarf I got from H&M a few years ago. #whatnottodo

[@pseudonamed]

it is so inspiring to see a fairly small woman who can lift proper weights. feels less intimidating to see its not just big stocky dudes that can do it.

[@naomikong]

R M. Tiny, but mighty 🙌🏼💪🏼

[@JoyfullyJoy91]

So true!

[@markfawaz]

I am a guy. I always watch how to gym videos made by men because I thought that they know how to resonate with me better. I am proud to announce that I could not have been more wrong!! No manly KZbin channel has ever explained those concepts in such depth and knowledge! I am officially addicted to your channel!!! Respect.

[@medicinelee7119]

I love how you showed us how to set it up omggggggg

[@naomikong]

You’re the best, babe! 😘😘

[@axolotl9596]

@@naomikong ich habe

[@laniehernandez6811]

girl i think it’s pretty obvious how to set it up 😭

[@osaniss]

@@laniehernandez6811 not for a total beginner

[@FatimaKhan-zc5dg]

Her form is absolutely mesmerizing

[@naomikong]

❤️❤️🙏🏼🙏🏼

[@alexisrose4221]

i havent properly deadlifted in two years so i needed a reminder. i used to have romanian deadlifts but you made me love them! i did everything you said and my mind connected with my body, i felt my core tightening, quads and then flutes engaging, etc. ugh. feels so good. 75 lbs going up like nothing so i can’t wait to get back to what i used to lift (100) and move beyond that.

[@jesusiskingofmyheart]

I’ve been hip thrusting at the gym for years but I’m still so nervous to do RDLs 😭💀 Thank you for video. I love your channel!! ❤️✨

[@naomikong]

Ro. You got this! 🙌🏼🙌🏼 Thank you! 😘

[@la-eeqahadams9996]

Love this video!! I'm about 5'3 and I just started Deadlifting 200lbs, and I was told by like 2 different PT's how to deadlift and it confused me a little but this just made everything so much easier to understand

[@itisha2981]

You're like that one friend who understands what concerns I have and genuinely helps me overcome that! Love yaa gurlll❤️

[@Ms.Hamashool]

I’m starting to deadlift actually I’m getting ready for the gym *apartment gym* and this is the only video I’m watching before going cuz girl I trusted you more than those guys. You’re the beginning of my journey I’ll keep updating here.

[@destinyphillips5110]

Thank you for the tips! I've been so scared to do deadlifts because I dont want to mess up my back. I'm going to try to do it with just the bar

[@naomikong]

Yes, step step by is the way to go! Best of luck! ❤️🙌🏼

[@Mangoooo608]

So informative!! I’ve always been afraid to deadlift bcuz I wasn’t sure about form. Thank you so much girly 😭❤️ Now I can get stronger and show my friends the proper form too! 🥰

[@jnamri7545]

Can you do a video about different types of deadlifts and their benefits? Like which one’s easier for beginners?

[@naomikong]

Sheima Amri Each deadlift just works different groups of muscles as explained in the video! There’s no right or wrong one to do or start with-you’ll simply have to experiment with both and see which one you like the best! The best way to get better at any exercise is to practice it. 🙏🏼

[@sharicebryant8149]

Beautiful form. Thanks for this. I’ve been struggling with my deadlift form so this video is def appreciated.

[@mamapork]

Thanks for the very clear instructions. I love how u explained it step by step including the breathing.

[@edwardduda4222]

Thank you, there are so many videos where you just assume you already know and just give you tips.

[@-cocobean]

The most detail video I’ve seen.Thank you so much!

[@naomikong]

TYSM 🙏🏼

[@joelleschepenaar3633]

Thank you for making such a thorough video! I had no clue how to do it and after this explanation I feel ready to practice and try it at the gym. Thank you, it takes some gym-anxiety away!

[@joyboath6901]

An excellent demonstration! Exactly what I have been looking for, very clear and great to know what not to do as well. Thanks for sharing!

[@naomikong]

TYSM, love. Appreciate that. ❤️🙏🏼

[@JustARandomPersonAgain]

Been scared to deadlift heavier weight due to my crappy form. This helped a lot thanks!

[@naomikong]

You got this! 👏🏼👏🏼

[@stace_jay301]

The best videos for explaining “how to” I’ve ever watched 👌👌👌

[@naomikong]

TYSM 😩🙏🏼

[@SweetTacos]

This was so helpful! Deadlifts have always scared me, as I’m scared to hurt my back. Gonna practice the form with just the bar first😂

[@naomikong]

Yes, so important to use caution! Keep on killin it, babe! 🙌🏼🙌🏼

[@maryjanewesterlund9958]

An especially helpful video for a beginner such as myself. I really appreciate the level of detail. Thank you!

[@dhggn3580]

How's ur gym so empty mine's so packed😢

[@gabbygmoney]

@Chamae Campado says 03:00 on the clock, so i assume its for 3am

[@MovementProjectPT]

Nice editing and detail. One thing to add, Sumo with feet externally rotated will also hit the adductors (groin) more than traditional deadlift. Keep it movin!

[@stare3106]

Hey! I love the video. But I don't know when I can start deadlifting I know the bar itself weighs 45lbs. I don't think I can lift that yet, how can I work myself up to it? Should I just work on lifting heavier weights? Thank you!

[@naomikong]

Athena Ellison I would work on increasing the weight you use on your RDLs! When you can comfortably do 65lbs for 12-15 reps, then that would be a great indicator that you’re ready to start with a conventional/sumo deadlift! You can also practice conventional/sumo deadlifts on the smith machine although it will feel a little different than doing it with just a barbell, but it’ll still give you a good idea of the feeling of the movement. But if you’re up for it, I’d honestly just jump right into it esp if your gym has bumper plates (the big plates like the ones I’m using in the video). It’s just one of those exercises that take a lot of time and practice to get a good feel for and the best way to get better is to just start. Start with 65lbs and see how it feels! When you can comfortably deadlift 65lbs for 12-15 reps with good form, then increase the weight! 🙌🏼

[@stare3106]

@@naomikong awesome! thank you for replying, I will try it with the smith machine

[@mayalyn3220]

literally the best video ever! also, i can’t believe how many times you had to deadlift LMFAO really shows how much you’ve practiced what you’ve preached 🤣💗💗

[@daniellopezeverest]

Very cool thank you for sharing I just got a hexagon bar to deadlift thank you for your awesome tips:-)

[@kajuama]

OKAYYY THIS IS AMAZINGGGG❤️

[@naomikong]

Maria Fernanda Thank you, babe 🥰❤️🙏🏼

[@renealbrechtsen9743]

I did my first deadlift today. Super happy :D

[@Hana-F]

Think I know where I have been going wrong with my sumos! I have been keeping my reps constantly under tension and never setting the bar back on the ground and wondering why I struggle to hold onto the bar! 🤦‍♀️

[@ait0317]

Great verbal instruction. Like a boss 😎 i also liked your comment about its more impressive to have proper form vs heavy lifting 💪

[@mayelaelias]

I noticed in the sumo deadlifts you slightly bend you’re knees right before you lift. Instead of lifting just with you’re hips back. This is the first time I see it. Is that for less pressure on you’re back ?

[@DrAlexStrahle]

Your knees should be bent with sumo. The first movement off the ground (with sumo or conventional) is with the quads. Once the bar gets _almost_ to knee level, that is when you want to initiate your glutes and use the hips. The back musculature is isometrically contracted the entire lift to provide stability.

[@elainelerma9356]

Omg! Girl thanks so much I was doing it wrong.

[@pallavisongs]

Exactly what I wanted 💪💪💪💪

[@naomikong]

Thanks for stopping by! 🙌🏼

[@missmaomi28]

Best instructions that I’ve found on here.. thank you

[@naomikong]

Thank you! 🙏🏼

[@victoriaspencer5959]

Should you always set the bar down between reps?

[@nicoleroldan705]

When doing a set, should I put the bar down after each rep? Or should I keep holding it throughout the set?

[@sean.momentum]

It’s preferred to keep put it on the floor so you can avoid bouncing and also rebrace the core. If you’re doing RDLs though you don’t want to reset on the floor because it might be a big stretch on the hamstrings!

[@sean.momentum]

Hope this helped a little?

[@monig292]

you’re a baddieee 😍 thank you for the video!

[@Itslizbef]

I just discovered your channel! Glad I found you! Your videos are great.

[@caymankatie]

Thank you so much for this!!xx

[@neilbeech4093]

Thanks for the tips

[@alfonsina77]

thanks for all your help

[@DLKING880]

Great video 👍

[@Poppins242]

Just starting out and this is going to help so much. Thank you ❤️

[@angelforce393]

You’re a life saver thank for you knowledge

[@xjingify]

I just found your channel while looking for smaller lifters to look for form comparisons. Love your channel! If I can't lift such heavy weights first, is it alright to bend my knees more to reach the barbell? As the weights will be lighter and smaller. Or should I increase the starting height of the barbell?

[@sean.momentum]

Good question! If it’s not the standard height like the 20kg/45lb it’s a good idea to raise the height so you don’t have to “over bend” Hope this helped?

[@xjingify]

@@sean.momentum I think so! I guess I could use more mats to lift it a little

[@sean.momentum]

@@xjingify that’s the tricky part! Depending on your gym plates, you could also use them to elevate. Or maybe some steps from the steps class?

[@Ana-xq3yr]

Thank you was looking for a video like this! 🙂

[@magdeemal]

Thanks so much. You're so informative. You make it so easy to understand thanks so much

[@naomikong]

So happy to be of help! Thank you! ☺️🙏🏼

[@amandakelly5179]

Wow just in time!! I just started deadlifting a week ago and I’m struggling with back pain. Thank you!! 💖

[@DeanieChung]

Amanda Kelly my weakness are deadlifts and this was so useful!

[@naomikong]

Amanda Kelly Always happy to help! ☺️

[@frhbbtx]

I’ve been doing all the bad things when doing DLs :( it’s so hard to keep spine straight and neutral 😭

[@MellyAlmaidah]

Thank you so much for informative videos! Youre helping me a lot!! ❤️

[@Jennifer-tv3ny]

This is so informative!! Just wondering are there certain rules/manners when you are done using the squat rack? Like if I use that barbell to deadlift should i be putting it back up high on the squat rack?

[@rileypaigemc7018]

Just my two cents: I recommend you put your plates back and put the bar fairly low. For people like me who are short and fairly new to working out, maneuvering bars that are placed up high is always pretty dicey (if the plates are still on, even removing heavy weights off of a bar that is over my shoulder/head is dangerous)

[@Susanatapias]

This is so amazing! Your videos are amazing to start something new in the gym or make sure you're doing it right! Thank youuu xoxo ❤🤭

[@naomikong]

Thank YOU. ❤️🙏🏼

[@andrewilson453]

Well Done, this is very helpful

[@joycevang86]

Love this! Thank you Naomi ❤

[@naomikong]

JAYVEE86 Of course! 🥰

[@Beautyforashes_613]

When doing dead lifts what part of your body is it working on? Full body, I am interested in how In how it can help with my weight loss journey and strength

[@alfiemcmaster2451]

How is this possible everytime I try it I can’t even reach the bar. If it is on the floor how do you reach it?

[@Aripoma]

You’re so freakin helpful! Thanks

[@naomikong]

Alexis Thanks for stopping by! 🙌🏼

[@bdmenne]

Nice tutorial!!!

[@lizzlovesnickjonas]

wow this video was absolutely amazing . can you possibly touch on how to measure for a belt ?

[@faganfit572]

Great video Naomi. Quick question, what camera are you using here? The quality is one of the best I've seen. I don't see any link in the description. Thanks.

[@naomikong]

Thank you! Panasonic GX85 with 12mm f/1.4-2.8 lens.

[@choops2373]

Any tips for having uneven leg lengths? My left leg is a couple centimeters shorter than my right.

[@samex8275]

Do you have to drop the barbell as you’re deadlifting? I don’t wanna make a lot of noise with the barbell😅

[@teekay7460]

Thanks! Subscribed😀

[@jadynkrull663]

I have lower back pain in general but when I deadlift it’s almost unbearable. Is there anything I can do to try and help that? Would it be from my form?

[@barnsleyig]

Superb video 💪

[@jasonhale7126]

How many times should I squat a week?

[@hervdorsey11]

AWESOME instructions

[@blackpearl209]

What is a respectable bench press?

[@val9109]

I know it's the equipment at her gym, but does anyone know what bar she is using to put the weights on

[@aprila-jy4yu]

Where did you buy the clamps ?

[@TheBre123456]

Great video! Thank you

[@annieandaloe9060]

3:00 for personal future reference 😁😊

[@onbon1240]

Your videos are sooo helpful. How often do you think a beginner should deadlift/hip thrust? I do strength training about 3× a week, should I incorporate deadlifting into one workout a week or more often?

[@naomikong]

OnBon Thank you! 🙏🏼 For a beginner, I’d personally only recommend deadlifting and hip thrusting once a week until they have developed good form and are comfortable doing the exercises. It really depends on you and your goals! If you’re focus is on building a bigger PR, then yes, I might consider deadlifting more than once a week, but even then, I wouldn’t recommend that until you’re very comfortable doing deadlifts.

[@sean.momentum]

Well explained! What’s your favorite type of deadlift if you had to choose? I can’t really make my mind still 😂

[@naomikong]

Thank you! 🙏🏼 Honestly, love them all and I do them all to this day! 😆🙌🏼 They each have their time and place.

[@abigaillll._]

ok so i can’t straighten my right arm bc i was born like that 😅 can i still do this?will it affect anything?

[@laurenward256]

So I am thinking I am lifting the bar too high?? When I lift it it sits just above my hip bone and now I have pain in both hips aaah

[@happygirl4218]

The barbell grazes your legs?

[@fredwardfortyhands7928]

I straightened a paperclip and stuck on two mini marshmallows at the ends to deadlift if you guys are struggling with the weight of the bar

[@mcgilla01]

Why do some people just let go of the bar and let it crash onto the floor?

[@전국노른자랑]

wow... that's perfect

[@moonchild_ivy4504]

Thanks I dead lifted today for the first time and when I recorded I knew my form was shitty IMA keep trying to work on form😭🤝

[@naomikong]

It takes so 👏🏼 much 👏🏼 time. 👏🏼 Don’t be so hard on yourself and keep on at it. You’ll be a pro in no time. Proud of you for going for it. ❤️🙌🏼

[@moonchild_ivy4504]

Thanks Gurl😭

[@HJevota]

Thank you so much 🤗💪🏻🏋🏻‍♀️

[@naomikong]

🙏🏼🙏🏼🙏🏼

[@nhills505]

Thanks so much

[@naomikong]

❤️🙏🏼

[@SilverA90]

How the heck do you lift so much weight? Doesn't the barbell weigh 25lbs? I tried to deadlift 2x25 weights today and couldn't even lift it off the ground, but you can lift those weights like nothing. =/

[@naomikong]

Imminent I might be small but that doesn’t mean I’m not strong. 😏💪🏼 A typically barbell usually weighs 45lbs (which is what I used in the video). My deadlifts have been a work in progress since the beginning of my fitness journey & I def was not lifting then what I can do now. Be patient with yourself throughout the process, simply focus on utilizing good form, be consistent with your training, and those plates will be flying up in no time. 👌🏼 Don’t beat yourself up over the numbers or compare yourself to others.

[@kreneesimo]

I used to feel the same way about my favorite fitness gurus. Now I'm a few years in (and a few injuries as well) and I can assure you; The numbers, whether on the scale or on the weights - are irrelevant. Form. Is. Everything. Not only because you're protecting yourself from injuries, but because you have a greater mind muscle connection!

[@alexandra_9818]

Imminent For me I was so surprised to start with a 15!!

[@des7911]

I’ve been binge watching your videos and I just found you a couple of days ago. What can you do if you feel like you can’t drop the bar all the way? I feel like my arm span is really short so I feel like I curl my back even more just to put the bar back down and I know that’s not good.

[@naomikong]

Desiree S Keep your back neutral and bend your knees when lowering the barbell! ☺️

[@des7911]

Naomi Kong Yay you replied! Thank you I’ll keep working on my form :)

[@flora_idk._.k6485]

The thing that sucks is that I can’t drive and my community gym doesn’t have any squat racks or equipment for lifting, but I really want to try out dead lifting

[@toad4112]

Who needs a PT when we have you?

[@dolle9128]

totally off topic but anyone know what shoes she’s wearing I need some flat shoes for the gym 😭

[@camophlage2009]

How much weight i should start with as a beginner

[@naomikong]

I always recommend starting with the lightest weight possible & when you can do 12-15 comfortably with good form, then increase the weight! 🙌🏼 If your gym has bumper plates, I’d start with 10/15lb plates on each side. ☺️

[@michix399]

can i wear converse shoes in the gym?😅except for running ofc

[@naomikong]

Yes, for sure! I do that all the time! 🙌🏼

[@amyrash3680]

i’ve been working out for like 2 years at my house an i want to join a gym so badly, any advice anyone?

[@rebeccalasky6109]

Planet fitness is a good starter gym. Its cheap has decent hours some are even open 24 hours and has a decent amount of equipment. The only thing sucks is that usually that don't have squat racks or large barbells to do dead lifts. Or just check out gyms around you they offer free tours. Lastly don't care what anyone else thinks when you're there

[@jenniferronquillo3]

Thank you!! 💖

[@naomikong]

Jenniferr Always happy to help 😘

[@chrisito1]

I can't believe I just found you. This is exc!!!

[@naomikong]

Sevz Valvi TYSM 🙏🏼

[@datboi7166]

Thanks

[@iza.sunrise]

I still struggle with this so much. Thank you for this!

[@naomikong]

Happy to help! ☺️

[@PrettyLittleChanell]

Ahh thank you!!

[@xxhousegipsyxx9266]

i deadlift without shoes, is that okey?

[@naomikong]

Yes! 🙌🏼

[@eeeeeeeeee10]

Great but you forgot the knees . Conv vs stiff leg