The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, then lowered to the ground. It is one of the three powerlifting exercises, along with the squat and bench press.

The deadlift is a hugely effective lift and exercise that targets your quads, hamstrings, gluteal muscles, lower back, traps, and forearms. In addition to its effectiveness, properly executing a deadlift can make you feel like a modern-day Hercules!

But beware! The deadlift is an intricate lift, and if not done properly,  can result in serious injury such as a herniated disc. There are three main types of deadlift including the conventional deadlift, the sumo deadlift, and the stiff leg deadlift.

Read on and follow these steps to learn the proper ways to execute the three main deadlifts, and consider adding them to your training programs.

Conventional Deadlift

Starting Position

• Stand with the feet flat and placed between hip- and shoulder-width apart with the toes pointed slightly outward.
• Squat down with the hips lower than the shoulders, and grasp the bar with a pronated or a closed, alternated grip.
• Place the hands on the bar slightly wider than shoulder-width apart, outside of the knees, with the elbows fully extended.
• Place the feet flat on the floor and position the bar approximately 1 inch (3 cm) in front of the shins and over the balls of the feet.
• Position the body with the back flat
• Chest held up and out,
• Head in line with the vertebral column or slightly hyperextended
  • The line of sight in line with the head position (1A)
• Heels in contact with the floor,
• Shoulders over or slightly in front of the bar (1A)

Upward Movement Phase

• Lift the bar off the floor by extending the hips and knees.(Figure 2A)
• Keep the torso-to-floor angle constant; do not let the hips rise before the shoulders. (Figure 2A,B)
• Maintain a flat-back position.
• Keep elbows fully extended and the shoulders over or slightly ahead of the bar (Figures 2A, B, C)
• As the bar is raised, keep it as close to the shins as possible (Figures 2A, B, C)
• As the bar rises just above the knees, push hips forward to move thighs against and knees under the bar (Figure 2B)
• Continue to extend the hips and knees until the body reaches a fully erect torso position (2C)

Sumo Deadlift

Starting Position

• Stand with the feet flat and placed wider than shoulder width with the toes pointed outward to align knees and feet.
• Squat down with the hips lower than the shoulders, and grasp the bar with a pronated or a closed, alternated grip.
• Place the hands on the bar slightly wider than shoulder-width apart, inside of the knees, with the elbows fully extended.
• Place the feet flat on the floor and position the bar approximately 1 inch (3 cm) in front of the shins and over the balls of the feet.
• Position the body with the back flat
• Chest held up and out
• Head in line with the vertebral column or slightly hyperextended
  • A line of sight in line with the head position (3A)
• Heels in contact with the floor,
• Shoulders over or slightly in front of the bar (3B)

Upward Movement Phase

• Lift the bar off the floor by extending the hips and knees(Figure 4A)
  • The movement should be similar to a wide stance squat utilizing more legs than back
• Keep the torso-to-floor angle constant; do not let the hips rise before the shoulders. (Figure 4A, B)
  • Torso angle should be more upright throughout the movement as compared to the conventional deadlift.
• Keep elbows fully extended and the shoulders over or slightly ahead of the bar (Figures 4A, B, C)
• As the bar is raised, keep the bar as close to the shins as possible (Figures 4A, B, C)
• Maintain knee/ankle alignment throughout lift (knees over ankles)
• As the bar rises just above the knees, push hips forward to move thighs against and knees under the bar (Figure 4B)
• Continue to extend the hips and knees until the body reaches a fully erect torso position (4C).
• Shoulders should be just behind the bar when the lift is complete.

Stiff Leg Deadlift

Starting Position

• After performing the deadlift exercise to lift the bar off the floor, slight to moderate flexion of the knees and keep them in this position throughout this exercise. (Figure 5)

Downward Movement Phase

• Begin the exercise by forming a flat back, then flex the torso forward at the hips slowly and under full control toward the floor.
• Some lifters will actually push the bar into the thighs as they push their hips rearward.
• Keep the knees in the same slightly or moderately flexed position with the back flat or slightly arched and the elbows fully extended during the descent (6A)
• Keep the bar as close to the body as possible (6A)
• Again, the lifter can “push” the bar into the legs as it descends
• Lower the bar until the bar is approximately mid-shin level or the torso is approximately parallel to or just above parallel to the floor (6A)
• After reaching the bottom position, reverse the movement by extending the torso at the hips back to the standing starting position (6B)
• Keep the knees slightly flexed and the torso in a flat-back position (6B)
• Do not jerk the torso backward or flex the elbows.