• Triangle CrossFit

How To Safely Do a Deadlift

Written By: Coach Brandon Nicholson

The deadlift is one of the most functional movements you can train. The deadlift gets this reputation because it is relative to everyday life. It translates to picking up that bag of potting soil, pet food, or even a grandchild off the floor. It is imperative to train this ability to maintain a healthy quality of life, especially as you age.

Now obviously not everyone is training to lift an extremely heavy weight, but you do want to be able to mechanically do the movement so that you can safely lift something from the floor without hurting yourself. Here are the points of performance for the deadlift.

Set up

1. Hip to shoulder-width stance

2. Hands just outside hips

3. Eyes on the horizon

4. Full grip on the bar (or other object being lifted)

5. Shoulders slightly in front of the bar

6. Arms straight and bar in contact with the shins


1. Lumbar curve maintained

2. Hips and shoulders rise at the same rate until the bar passes the knee

3. Hips then open

4. Bar moves over the middle of the foot

5. Heels down


The movement is complete at full hip and knee extension.

“The deadlift keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise.
- Coach Greg Glassman, CrossFit Founder and CEO

Legends athlete, Maria, is all smiles during a deadlift workout!

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