How To Deadlift With Perfect Technique (2024)

How to deadlift with perfect technique. Here are my 5 steps:
First: set your stance. Start with your shins about one inch from the barbell and your feet at hip width. For a sumo deadlift, you’ll take a wider stance but I’ll cover that separately. The bar should cross the middle of your foot. Point your toes slightly out.
Second: grab the bar. Set your hips back with nearly straight knees. Don’t make the common mistake of squatting down. A deadlift isn’t a squat. Grip the bar with your hands just outside your shins. An over/under grip, hook grip or strapped grip will keep the bar from slipping. Let your shins make contact with the bar - they should be pointed straight up.
Third: pull the slack out. Instead of ripping the bar, pull tension into the bar gradually.
Fourth: pull. Lift your chest up while thrusting your hips forward. Keep the bar in contact with your legs.
Fifth: lockout. Stand up straight and lift your chest up. Don’t shrug or squeeze your back at the top.
Lower the weight by setting your hips back and letting your knees bend. Keep the bar in tight so it lands back over the middle of your foot.

[@walter7454]

Everybody gangsta until Jeff starts doing lengthened partials on the deadlift

[@kakkakontent]

I LOVE SCIENCE 😍😍😍

[@prod.bycresusatthebeach7753]

​@@kakkakontent🤓🤓🤓

[@nattyfatty6.0]

Everybody uninterested until shitness effluencers they like start profiting off of concepts I've spoke about for years, without giving credit

[@jerisjeris5965]

don't hate the player, hate the game ​@nattyfatty6.0

[@dethdaemon]

​@@nattyfatty6.0Dude thinks he deserves credit like anyone watched and copied his 24 subscribers account 😂 I'd love your confidence dude, but it's more like delusion at this point

[@nephh_e]

bro is actually a mini pekka

[@steffensaelens6664]

Fr bro

[@neff7857]

lmao, love the Clash reference😂

[@bosyogurtlight]

That's Gregg Douchead lol

[@jalapenochips2408]

is it required to stretch your nike socks up to your knee to deadlift

[@mpownage4806]

@@jalapenochips2408prevents the bar from sanding your shins over longer time

[@MarcAlcatraz]

Bro is built like a lego man

[@donaldkasper8346]

Very tiny. Looks like 5'4". I am 6'5" so I have double the lift range he does. Still image I am looking at now, his elbows are way bent out to start gripping the bar.

[@Bread011]

​@@donaldkasper8346pretty sure he's 5 6

[@donaldkasper8346]

@@Bread011 One third the screen is floor so video is shot from the floor to make him look taller.

[@Sora-o]

@@Bread011he looks shorter than 5’6

[@komi9261]

@@donaldkasper8346 We will all die and turn to dust and we came from sperm, no need to have an ego over people because of their heights

[@mrnonews]

The clearest deadlift tutorial I've seen

[@arkatoz]

alan thrall's is better

[@tedp9945]

Probably because he copied Mark Rippetoe

[@arkatoz]

@tedp9945 of course. He is a starting strength coach so teaches Mark's method.

[@n_-_-]

Hmm. I think you should also see Davis Diley

[@Ultrabenbooyah]

​@@arkatoz DO. NOT. MOVE. THE. BAR. BELL.

[@Abhiadventures07]

I started doing deadlifts because of your programme. Thank you Jeff. Because of you I saw results and really got fond of lifting and now it's the most vital part of my lifestyle.

[@Testosteroneisnaturaltrump2024]

Nice

[@vincnt9537]

Yes, deadlifts are vitals

[@bobdarrick2628]

@@vincnt9537trap bar deadlifts

[@benrice1629]

No you didn't tho

[@Testosteroneisnaturaltrump2024]

@@benrice1629 how do you know

[@h34rt5k]

The editing is always so good

[@disneymeta3397]

That is one complicated lift. Needed editing. All for one lift 😂

[@dity.]

Jesus Christ changes everything He loves u & type n upci church locator 4 church near u try Acts 238

[@leodegas7731]

I do my deadlifts like you, but I remember when I first started deadlifting at the age of 58. I was afraid so I did a lot of research. I looked at ( i guess ) famous coaches for powerlifting. I remember using the legs to get the weight moving from a dead stop was one of the biggest help for me. My core wasn't developed yet. Now 4 years later (age 62) I do more of a rdl style with no belt, i do 400lbs sets of 4. Definitely not an expert, I am just telling you my experience with this lift. I was afraid of it, and now i love it. It just feels so good. 😊 Oh, and on days that I don't feel like being in the gym, the checklist is the most important thing. I think it saves me from injury when my head is not in it while i do my beginning sets and warm-up. ✌️

[@amandaroy9656]

Production quality of your shorts is UNREAL 😍✨🔥

[@hb6688]

The most Canadian pronunciation of the word ‘bar’ ever 😂 love it, Jeff’s the man eh 💪🇨🇦

[@Neonpleco]

Barr🏴‍☠️

[@jangingout]

Not all Canadians are newfies, but all newfies are Canadians

[@nuclearpistachio]

bær

[@cj5376]

Jeff is the only dude you need to tell to skip leg day

[@kartikk127]

Wow. This is incredible. I would love a shorts playlist for all major exercises.

[@vasthefox]

I was reluctant to try this exercise before because I was not well instructed. I am thankful to Jeff for changing this. I am excited to get into dead lifts now.

[@bobdarrick2628]

U could do trap bar deadlifts instead

[@rinvfx]

just start light and work ur way up, there's no risk of injury with light weights

[@disneymeta3397]

That is one complicated lift. Needed editing. All for one lift 😂

[@bobdarrick2628]

@@disneymeta3397 it’s not worth it. But trap bar deadlifts might be.

[@ElectorNiklas]

work with a trainer to get started. risk of injury is high with deadlift, but it's worth it to learn it

[@aminopro9426]

Not squatting down is correct depending on your purpose of the exercise. If you want to lift as heavy as possible, then having legs in 45 degree angle can help you use more leg drive and lift heavier

[@jameshunt3504]

I agree with everything he explained except on occasion. I do like to squat down if I'm going super crazy heavy. Especially if a little fatigued, it's, it's not going to hurt anything to get a little more push from the legs on a big lift. Just my opinion and trust me. The benefits have paid off over the years.

[@joes6143]

A game changer for me was to make sure your knees/legs are touching your arms when pulling up. When doing that everything felt tight and solid.

[@cureforintroversion1262]

“A deadlift is not a squat” Words to live by. Thank you Jeff

[@Joe.0oo]

Wish I saw this 2 days ago… my back and shoulders and dead rn. My gym buddies are apparently all wrong with form, so thanks for sharing lol

[@amixofgeekcontent]

keeping the bar against your legs. I was beginning to suspect this, but never actually heard this cue until now. Thanks.

[@dominikpecuch2177]

No mention of the back? I was always told it's super important not to bend.

[@OMAR-vk9pi]

false

[@dominikpecuch2177]

@@OMAR-vk9pi yeah well, try to do non trivial weight and arch your back like a cat, let me know how the surgery went

[@OMAR-vk9pi]

@@dominikpecuch2177 are those the only two options in your limited mind? Not bending at all and completely arched 😂you’re aware plenty of elite deadlifters do flex their spine right

[@dominikpecuch2177]

@@OMAR-vk9pi maybe try reading, but this time, try using your brain...you said "false" to my comment which means bending is ok to you...care to elaborate then? so you don't look like complete fool?

[@fortnitetrashcan8308]

@@dominikpecuch2177 a slight bend in the upper back isnt going to kill your back but if you arch it like a cat shitting then yes you'll visit the doctor in no time

[@RahulNigam25]

Beautifully demonstrated Jeff !! Short and Simple 😄👍

[@MattVibes]

When he deadlifts it looks so smooth and perfect

[@natemcintire8126]

Deadlift has always been one of my favorite exercises!

[@Lintahlo]

One of the best checklists I’ve seen. 👏👏

[@dusuncesizfilof]

Bro this video is very professional and perfect thanks for video

[@mrkirksey]

Excellent 👌🏾👌🏾👌🏾 1 of the best DLs breakdowns I've seen on the net!

[@kayokk-]

Great video👍🏽 We need more of these detailed explanations.

[@Chuubie]

I have no excuse avoiding deadlifting now cuz Jeff’s method was super clear🏆

[@barracuda7249]

A big point for me to get a better Deadlift was to really contract the lat by shifting the shoulder blades back and down plus rotate the shoulder outwards

[@Mrempoleon100]

Dude i might not have the goal the build that much muscle like you...but you are definitely my role model.

[@user-gh5zk3rz8r]

Hey jeff u should make a training vlog.

[@FNHot]

only thing I dont do is grind the bar against my shins, heavy weight rips the hell out of them, and Im tall enough that I can leave a tiny space so i dont need high socks to do it.

[@nunninkav5307]

Bro Jeff "grip it and rip it."

[@theyetti90]

You should do more of these. Great for the youth, and a good reminder too. I don't do that grip anymore after watching someone rip their bicep, though. I do double overhand now.

[@idlehawk9553]

Good enough explanation to feel the tension just from watching!

[@mcbrainstem]

Thank you, I think I was actually kinda squatting into it beforehand

[@zeldax3kid]

Jeff has the most legit reels/shorts

[@Chuubie]

Need to Airplay this on my gym’s TV so I can be sure I’m doing it right 👀

[@jaetrnn6000]

The best deadlift advice Ive gotten is to pull the bar as if it were stuck to the ground.

[@heckerson604]

“Don’t bend your knees. This is in a squat“ dude I’m 6 foot three. I’m gonna blow out my back if I don’t do that.

[@alantyndall85]

A cue I've been given, which seems to work well, is to screw the shoulders into the bar. That keeps the back tight and takes the slack out of the bar.

[@yonathan9515]

Great video! Sumo checklist, please!

[@brootex6679]

Thanks man 🫶🏻

[@hotlatte3230]

This is a great tutorial 👌

[@Soulaymane_kt]

"now you have my" 💅 💅 💅

[@iguana4751]

Nice explanation - spot on

[@yojiviriak675]

Mr Nippard. Please do infodense shorts like this more. Very effective ❤ thnk u

[@nah2860]

Loving the graphics to your vids Jeff. Nice investment

[@hereitgosagain12]

Few things missing; pulling shoulders back to make sure stress isn't falling too much on lower back, keeping balance across feet to distribute weight properly, inhale and tense core again for back security, keep sight on a point at the bottom of the wall in front of you to keep you focused and head upright. Probably a few more I'm missing. A bit more than 5 steps for a perfect Deadlift anyway.

[@jzayas5698]

One tip I heard some time ago was that when you go down, imagine you are closing your car door while your hands are busy.

[@mohamedfasil4932]

You helped me a lot thanks

[@gouravsoni2884]

ATHLEAN-X™ | Jeff Cavaliere's tutorial is the one that helped me most.

[@karanbiswas9956]

Honourable mention : "Do not move the barbell" IFYKYK.

[@nathangabrielriegler5553]

Thanks Jeff :)

[@mightymike889]

I needed this

[@MotivationUnleashed69420]

Bro really said "fuck the bar"

[@stevenboelke6661]

I appreciate that in your example of what not to do you flexed your elbows. I see too many people do that. Deadlifting isn't especially dangerous, but too many people are scared of a torn bicep when it only happens when the lift isn't performed correctly.

[@Gunblastz]

Yeah for that reason it's hard for me to recommend over/under grip to people. Of course it's fine if you use proper technique

[@Shvabicu]

​@@Gunblastzif you aren't competing in powerlifting, straps are essential. No bicep tear risk, no imbalances due to lifting with different grips and no torn skin due to hook grip.

[@vincnt9537]

How is this possible?

[@somadebnath1535]

Barbel was violated

[@amitbarzilai4032]

Could you give one example of perfect for with a larger RPE? I feel like it would help to see these points still apply with higher intensity

[@AdamKozelka]

Very helpful, thank you sir

[@SimonLaPacer]

Will this help me get that bakery there?

[@janpolansky9668]

Doing RDLs would be better but yes it would help

[@secretasianman7622]

Hell yeah big boi

[@adthompy137]

I think proper bracing of the core should be included as well.

[@trunkbitz9168]

Mini pekka reference LMAO

[@adslusco]

Clear and concise and on point. One of the greatest tutorial clips ever made

[@andersongomez636]

No

[@andrewpeterson5882]

The only thing going on in my head when I set up for a deadlift is Alan Thrall's voice going DO NOT MOVE THE BARBELL

[@shizamza]

I did that shoulder shrug thing before and the next days my traps felt like they were gonna fall off. Tried implementing that more for some trap work but my shoulder joint really didn’t appreciate that lol still getting pretty juicy traps doing stuff the right way

[@evenscesar8174]

I need to wear socks like these to keep my shins from getting scraped up

[@xFireboy2010x]

Hi Jeff, great vid as always 🤙🏽 What are the shoes you’re wearing please ? Thank you

[@ynnnk1278]

Thank you so much!

[@BPFACTS88]

Jeff, my inkwell brother

[@HunterXVII]

I like to pull the slack out before I lower my shins to the bar, but when teaching a beginner its best to teach them to pull the slack out at this videos point because they tend to forget to bring their shins forward :')

[@AT-03nt]

Ngl i pull up these shorts when im in the gym. Trying to make sure im doing it right

[@hernan222]

Jeff, i think you already explained it in other video, but i cant seem to find it, on deadlift, how/when you maintain the full stretch? As you always state that its the most important part of the exercise. Should you hold on an specific position? Is it reasonable? Would it increase the danger to arch the back and have bad form? Ps: amazing videos, i apply most of your sugestions while training

[@deandrewright9433]

Can you do a check list for the trap bar?

[@calvinathy7881]

Bro Jeff is just as jacked as normal Jeff. Guess I’ll have to start my bro split soon 😎

[@schmo7777]

I do shrugs at top to destroy traps for massage.

[@nasseralsulaitti3332]

I would add that you would push down with your legs instead of only pulling with your back

[@michaelbrett171]

Thank you.

[@YRO.]

"Pull tension into the baℜ"

[@FabEnPeOr2]

🔥🔥🔥thanks man this is a great video! Do you have a vid or some recommendations for a beginner or pre exercises for someone starting with deadlifts. I have been trai now for 3 months but I am still not feeling ready for the movement and I have had in the past lower back issues for longer sitting or bad exercising... Now I have been great but I dunno how to start

[@MajesticNaka]

Bro looks like a realistic version of Roblox

[@Ultrabenbooyah]

Solid tutorial for the bodybuilding space!

[@shapka8]

ai is satanic the logo of apple is the first sin believe in GOD and go forward!!!!

[@danhoffmann1437]

good vid!

[@Kaif2thekiller]

Never forget to engage the core

[@Johanyohann]

Phew thank god I got this 2024 technique, need to make sure I wasn't doing the 2023 perfect deadlift technique

[@Jinbiznes]

POV: mini pekka does a deadlift

[@deadsick95]

Angle of the feet can vary for each individual, depends if one has anteverted, retroverted or regular femur attachments on the hips (this also affects stance width for conventional). You also missed this in your Technique Tuesday video for the deadlift. You need to address this mate.

[@TheUnkindness]

Do you do your own editing? Because I'm starting editing myself and I'd love some tips to do things like in this video!

[@Raul-ux22]

Way easier in this video than when I do it 😭

[@d1specdrifter]

I have never had a bad deadlift.never used straps either. My best is 675lbs at 155lb bw. I push away from the ground,while lifting it.

[@baskack]

Do actually shrug at top, mega traps same time 🔥

[@slowx8077]

Best body ive seen

[@jorammozes8486]

Instructions unclear. I grabbed the bar and... Jesus is lord

[@Summerbe550]

Oh yes, please do this for sumo deadlift, too🙏🙏

[@koreanational]

You tha man

[@alev5762]

Is it normal to feel tightness on the lower back after doing a 1RM on the 3rd set?

[@lyle_james]

I love bro Jeff

[@alwayslearningalwayssaving5522]

Am I the only the loves that he says bar like “bahwr” Also great video!

[@PeterPan-cy7oy]

thx man. i hate this exercise .i always afraid to crash my intervertebral disc

[@luiszendejas425]

I must be the only one who's been trying deadlifts for 10 plus years and still don't feel like I can build a foundation out of it

[@ZinoLifts]

I have long legs and normal length arms. Whenever I try to grab the bar while hinging my hips I still can’t grab the bar so I end up in this like squat position to grab the bar. Any tips?