Mastering the Deadlift: How to Do It Right for Maximum Gains and Injury Prevention

The deadlift is one of the most effective compound exercises out there. Whether you’re chasing muscle growth, fat loss, or raw strength, the deadlift should be part of your program. But like any big lift, form is everything. Done right, it’ll reward you with serious progress. Done wrong, it can lead to injury or frustration.

Here’s your no-nonsense guide to deadlifting correctly—plus how supplements can support your performance and recovery.

🔍 What Is a Deadlift, and Why Should You Do It?

The deadlift involves lifting a loaded barbell from the floor to a standing position, engaging multiple major muscle groups along the way. It targets:

• Glutes

• Hamstrings

• Quads

• Lats

• Traps

• Core

• Forearms and grip strength

It’s one of the most functional lifts you can do—think lifting furniture, carrying shopping, or picking up a toddler. It also helps build serious full-body strength and power, making it a go-to for athletes, lifters, and everyday gym-goers alike.

🧠 Step-by-Step Deadlift Form Guide

Whether you're going conventional or sumo, the foundations are the same: keep it controlled, keep it safe, and keep it consistent.

✅ Step 1: Set Your Stance

• Stand with feet hip-width apart.

• Toes should point straight ahead or slightly outward.

• The bar should be over the midfoot—roughly 2-3cm from your shins.

✅ Step 2: Grip the Bar

• Hinge at the hips and bend your knees slightly.

• Grab the bar just outside your knees using either:

  • Double overhand grip (both palms facing you)

  • Mixed grip (one palm facing you, one facing away—great for heavier lifts)

  • Hook grip (advanced, used by Olympic lifters)

✅ Step 3: Set Your Back

• Pull your shoulder blades back and down—think “proud chest”.

• Engage your core as if bracing for a punch.

• Your spine should be in a neutral position (not rounded or overarched).

✅ Step 4: Lift

• Push through your heels.

• Drive your hips and shoulders up at the same time.

• Keep the bar close to your body, almost dragging it up your shins and thighs.

• Stand tall at the top without leaning back.

✅ Step 5: Lower with Control

• Hinge at the hips first, then bend the knees.

• Return the bar to the floor under control.

• Reset and repeat.

❌ Common Mistakes to Avoid

• Rounding your back – This puts your spine at risk. Keep everything tight and neutral.

• Yanking the bar – Don’t jerk it off the floor. Tension should build before the bar moves.

• Letting the bar drift away – Keep it close to maximise leverage and reduce strain.

• Not engaging your lats – Think about squeezing oranges under your armpits to keep the bar locked in.

🏋️♀️ Deadlift Variations to Try

As you progress, switch up your training with:

• Romanian deadlifts – Focus on hamstrings and glutes.

• Sumo deadlifts – Wider stance, great for lifters with longer limbs.

• Trap bar deadlifts – More beginner-friendly and easier on the lower back.

• Deficit deadlifts – Stand on a plate for a longer range of motion.

💡 Supplement Support for Deadlifting

Lifting heavy? Your body needs the right fuel to perform and recover.

🥤 Pre-Workout

A solid pre-workout can give you the focus, energy and drive to hit your deadlifts hard. Look for ingredients like caffeine, beta-alanine, and L-citrulline.

💪 Creatine

Deadlifting relies on explosive strength, and creatine monohydrate is one of the best-researched supplements for boosting it. It can help you lift heavier, recover faster, and increase muscle volume over time.

🧬 Protein Powder

Post-workout recovery is key. A whey protein isolate or blend within 30-60 minutes after training helps repair muscle tissue and support growth.

🌿 Joint Support

If you're lifting heavy regularly, consider collagen or joint formulas with glucosamine and chondroitin to support tendon and joint health.

📆 How Often Should You Deadlift?

For beginners, start with 1-2 sessions per week, focusing on form over weight. As you gain strength and confidence, you can increase intensity and volume gradually.

Example weekly structure:

• Day 1: Heavy deadlifts (3–5 reps, 4 sets)

• Day 2 (later in the week): Romanian deadlifts or trap bar (8–12 reps, 3–4 sets)

Make sure to balance your training with rest days and mobility work to stay strong and injury-free.

Final Thoughts

The deadlift is a cornerstone of any solid strength or physique program. It builds muscle, burns fat, and improves overall athleticism. But to get the most out of it—and avoid setbacks—it’s essential to nail your form and support your body with smart training, good nutrition, and quality supplements.

Ready to hit the barbell? Take your time, focus on the fundamentals, and you’ll be reaping the benefits in no time.

Want help choosing the right supplements for your training style? Check out our range or shoot us a message—we’re always happy to help you lift stronger, smarter, and safer.