Exercise guide
Deadlift
Learn how to use deadlift in training, choose practical loads, avoid common mistakes, and track progress in RackMath.
At a glance
How to use this lift in training.
Position and movement cues
- Grip
- Grip just outside the legs with arms straight. Pull slack out of the bar before it leaves the floor.
- Feet
- Set feet around hip width with the bar over midfoot. Push the floor away instead of yanking with the arms.
- Back and chest
- Brace hard, keep lats tight, and hold a consistent trunk position as the bar passes the knees.
- Range of motion
- Start from the floor or blocks, stand tall with hips and knees extended, then return the bar with control.
- Speed
- Create tension before the pull, then accelerate smoothly. Reset between reps if position drifts.
- Elbows and knees
- Keep elbows straight and knees tracking over the feet. Do not hitch or rebend knees at lockout.
Common mistakes
- Jerking the bar from a loose setup
- Letting the bar drift forward
- Bending the elbows
- Overextending the low back at lockout
How to practice it
Start each set by finding the same setup: stable feet, balanced grip or handles, a braced trunk, and a repeatable start position. Stop the set when the lift no longer looks like the first good rep.
For a heavy barbell lift, use the empty bar, then a few smaller jumps before your working weight. For dumbbells or machines, use one or two lighter feeler sets.
Loading and progression
Use 3-6 reps for strength practice, 6-12 reps for most muscle-building work, and 10-15+ reps for lighter accessories or skill practice.
Pick a load that feels like RPE 7-8 on the final set. Add weight only when the target reps, range of motion, and positions stay consistent.
Track it in RackMath
RackMath keeps previous weights, reps, RPE, plates, warmups, and PRs connected to the exercise so the next session starts with context.
Plate examples
Common barbell loading examples.
Use these as quick references. For custom plates, collars, kg plates, or specialty bars, use the RackMath plate calculator.
| Target | 45 lb bar setup |
|---|---|
| 95 lb | 25 per side |
| 135 lb | 45 per side |
| 185 lb | 45 + 25 per side |
| 225 lb | 45 + 45 per side |
Ready to track it?