Use heavy household items to practice hip hinge pattern
💡 Pro tip: Start with lighter objects to master the hip hinge before adding weight
Barbell with appropriate weight plates, lifting platform or rubber mats optional
Safety: Use lifting straps if grip fails before legs/back, consider belt for heavy sets, ensure clear space to drop bar if needed
The deadlift is the king of posterior chain development and one of three powerlifting competition lifts, building total-body strength and raw pulling power. It develops grip strength, spinal erectors, and hip extension force while teaching proper bracing mechanics that transfer to all other lifts and daily activities.
Regressions for building up strength
Shorter range of motion, less technical demand
Lighter load, easier to maintain form
More upright position, reduced lower back stress
Elevated starting position reduces range of motion
Isolates hip extension without spinal loading
Progressions for advanced athletes
Increased range of motion and difficulty
Different stance challenges muscles differently
Wider grip increases range and upper back demand
Unilateral challenge improves balance and stability
Eliminates momentum, increases time under tension
When you can perform 5 reps with perfect form for 3 sets at current weight, and have mastered the hip hinge pattern with no lower back rounding