Deadlifts have a bit of a bad rap in fitness - we see a lot of people get injured because they’re rounding their back, not engaging the right muscles, trying to pull too much weight too quickly… …or there’s always someone who will tell you there is a better lift to grow your glutes, or get more powerful, or measure strength. The truth is, deadlifts are not …erm… the easiest lift out there. BUT they are an incredible one - you just need to know what to look out for and be mindful of when deadlifting! Today we look at 3 DOs and 3 DON’Ts of deadlifting - so you don’t end up being the one who’s injured their back doing them!

DO Take your time getting the technique right

Deadlifts may seem challenging as they are a technical lift, once you get it right you’ll feel like an absolute badass doing them! 

Deadlifts engage your whole body, helping you build strength in ways you might not expect—like improving your grip or learning how to brace your core. The key is to start light, focus on technique, and get comfortable with the movement. It’s all about progress, not perfection.

Remember, everyone starts somewhere! Those people you see lifting huge weights online? They’ve been working on this for years. By taking your time now and focusing on form, you’re setting yourself up for long-term success—and your lower back will thank you!

DO Warm up 

There are a lot of muscle groups you need to engage to be able to deadlift. So going through a proper warm up is especially important here. We recommend starting with some mobility work and activation, and after that warming up with a handful of reps at around 50% of your target deadlift weight. Here’s what that could look like: 

MOBILITY:

90/90 hip rotations x2 x 12 

Can opener x2 x12

Around the world shoulder dislocation x2 x 12

ACTIVATION:

Banded goodmornings x2 x 12 

Banded bent over row x2 x12 

Body weight squats x2 x 12

DO Keep a neutral spine

Keeping a neutral spine is how you will make sure your deadlifts don’t leave your lower back in shambles, and it’s also the easiest way to make sure you are engaging your core and your lats while deadlifting. If your back is rounding in the lift off, it’s very likely you are pulling through your lower back rather than your glutes. If you need to, use a mirror or film your deadlifts to see if your back is rounding! 

DON’T Mix up deadlift variations

There are more than one deadlift variations, and we see people mixing them up all the time! Your Romanian deadlift is quite different from your conventional one - or your sumo. Take your time learning the technique for all of them but avoid mixing them all up in one lift! 

DON’T Squat

A deadlift is not a squat. It’s super important to remember that a deadlift is a hinge movement - and while your knees could and should be slightly bent - your hips are traveling back, not back AND down - which is the case with squats.If you feel tightness in your conventional deadlift that makes you squat instead of hinge - you might want to experiment with the stance of your feet, or try other variations such as the sumo squat or the trap bar deadlift.

DON’T…be afraid of them

Deadlifts do have somewhat of a bad rap, but please please please - don’t be afraid of them! If performed with proper form - they do not cause injuries. They won’t make you bulky either, or make you look like a powerlifter. They are a very versatile lift which is a great choice for anyone looking to strengthen the posterior chain, improve posture, build strength or power.

And if this sounds like you - Get out FREE complete deadlifting guide HERE!