• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Hashi Mashi

Fitness Tips for Your Mind and Body

  • Lose Weight
    • Body Transformation
    • How to lose 20lbs in 3 months
    • Benefits of losing 20 pounds
    • How to lose 75lbs in 6 months
    • Calories burned deadlifting
    • Deadlift for fat loss
  • Build Muscle
    • Deadlifts
      • Deadlift muscles worked
      • Benefits of deadlifts
      • How to deadlift
      • Deadlift accessories
      • How deadlifts change your body
    • Squats
      • Squat muscles worked
      • Benefits of squats
      • How to squat
      • Squat accessories
      • Squats for body transformation
    • Bench Press
      • Bench Press Benefits
      • Improve Your Bench
      • Incline vs Flat Bench Press
      • Floor Press VS Bench Press
    • Push/Pull Ups
      • Pushup muscles worked
      • Benefits of pushups
      • 100 pushups a day
      • Benefits of Pull Ups
      • Neutral Grip Pull-Ups
  • Workouts
    • 3×5 workout plan
    • Powerbuilding program
    • Deadlift Program
    • Beginner deadlift workout routine
    • Weightlift for Weight Loss
    • Phraks Greyskull LP
    • Beginner squat workout routine
    • 5/3/1 for Beginners
    • Strength Training for Men Over 50
  • Fitness Gear
    • Weightlifting Gear
      • Best Knee Sleeves
      • Best Shoes for Squats & Deadlifts
      • Best Deadlift Bar
      • Gifts for Weightlifters
      • Best Deadlift Shin Guards
      • Best Elbow Sleeves
      • DIY Deadlift Platform
      • Deadlift Socks
  • About
    • From Fat to Fit at 56 – About Hashi Mashi
  • Contact
Home » How to Deadlift Like a Boss In 5 Simple Steps

How to Deadlift Like a Boss In 5 Simple Steps

Updated March 4, 2022 by Rich

130 shares
  • Share
  • Tweet

Introduction to Deadlifting Like a BOSS

To learn how to deadlift, you must perfect your deadlift setup.

What is the best way to set up for your deadlift?

The deadlift is seemingly one of the most straightforward exercises to do in the gym.

However, it is also one of the most dangerous.

Mess with the deadlift, and you can hurt yourself.

Getting the setup right is critical for your success and safety.

Learning how to achieve proper form will keep you safe and allow you to continue increasing the amount of weight you can lift, which will, in turn, help you get leaner, fitter, stronger, and live better.

That is the whole point of deadlifting in the first place.

Focus on Form

Make sure your form is perfect.

At least as good as possible. Because as you know, lousy form can be a big problem, especially for your back.

And if you have ever had a problem with your back, you know how painful that can be.

Even incapacitating.

I am sure preventing lower back injury is important for anyone doing deadlifts.

How much weight you lift is not the primary goal.

Your first goal is to perfect your setup and form.

Proper form will make your back stronger, along with the rest of your body.

The deadlift is one of the most powerful exercises that you can do to get fit and healthy in body and mind.

At the same time, you must learn to lift safely.

Then, you can enjoy the fantastic benefits of deadlifts.

how to deadlift
Use the 5 Step Deadlift Setup to Perfect Your Deadlift Form

Use this Deadlift Setup Based on Starting Strength

With that in mind, I tried out a new way of setting up for the deadlift.

I had been setting up by using the Romanian deadlift as a cue.

Before I reached down to the bar, I imagined that I was doing a Romanian deadlift variation.

The purpose of that was to keep my glutes and hamstrings activated.

Active glutes and hamstrings engage the posterior chain, rather than the small muscles of the back.

Well, that seemed to be going okay till last week.

I felt a bit of a twinge in my back and immediately looked for a new setup because back pain meant that I still did not know how to deadlift.

I came across a tutorial by Alan Thrall, a powerlifter and strongman from California.

Starting Strength, the classic book of basic barbell training is written by Mark Rippetoe and is the source for Alan Thrall’s 5 step setup video.

I tried out this 5 step deadlift set up this morning.

All I can say is so far, so good!

Even more than that, I can say that the deadlift workout felt great, both in the lifting and lowering phase.

Especially in terms of back stability.

And I can report to you that three months later, I added over 100 pounds to my deadlift.

I started with 10-pound bumper plates on the Olympic bar, which is 65 pounds total.

Start with a light weight.

So far, so good, always respect the deadlift.

See The 10 Best Strength Training Books Available Today in 2022 for more fantastic choices.

Warmup

First, as with any strength training session, make sure that you warm-up.

Because, if you do not have time to warm up, then you do not have time to train.

Do not lift weights without a minimum of 5 minute warm-up.

Do jumping jacks, inchworms, floor bridges, to warm up.

Good, now you can focus on the setup.

Step 1 – Feet Starting Position

If you are a beginner, start with low weights.

The best way to do this is to use an Olympic barbell with 5 or 10-pound Olympic bumper plates.

Using Olympic bumper plates will keep the barbell high off the ground even if you are not ready for 45-pound plates, which will help you to keep your back neutral/flat.

Put a 5, 10, or 15-pound Olympic bumper plate on either side of your barbell.

If you are not a beginner, still start with moderate weights.

For advanced lifters, moderate weights start with 45-pound plates on each side.

  • Walk up to the barbell.
  • Do not move the barbell with your shins.
  • Place your feet under the barbell, so that the barbell is midfoot.
  • Your shins should be approximately one inch away from the barbell.
  • According to Starting Strength, when the barbell is an inch away, this will be midfoot for every person on the planet.
  • So, do not worry about your body type; make sure that the bar is midfoot.
  • If you are wearing long sweats, you can also check your foot position from the side, which is one reason to wear shorts and deadlifting socks instead of long workout sweats.
  • I am a big fan of deadlift socks.
  • Keep your feet about shoulder-width or a bit narrower.
  • Let your toes rotate outwards about 30 degrees or one o’clock.
  • (If 0 degrees is 12 o’clock and 90 degrees is 3 ‘o’clock, then 30 degrees is 1 o’clock).

At this point, your feet are in the right position:

  • The bar is midfoot.
  • An inch away from your shins.
  • Your feet are about shoulder-width apart or narrower.
  • Your feet rotate outwards 30 degrees or 1 o’clock.

Step 2 – Grip

  • With your hands at your side, bend forward and grip the bar.
  • Bend over and reach down towards the bar with straight legs.
  • If you need to bend your knees a bit, do so.
  • Use a double overhand grip or mixed grip as you grip the bar just outside of your legs.
  • Your grip should be about shoulder-width.
  • Do not move the barbell either forward or backward.

At this point, your feet, legs, and hands are in the right position:

  • Your hands are around the bar with an overhand grip.
  • Your arms are right outside of your legs.

Step 3 – Shins

The third step of the setup will put your hips in the right position.

Bend forward a bit at the knees till your shin touches the barbell.

Do not move the barbell.

At this point, your feet, legs, hands, and hips are all in the right position.

  • The bar is midfoot.
  • An inch away from your shins.
  • Now, your shins are touching the barbell, that is it.
  • And your hips are in the correct position.

Step 4 – Back

  • Here is where you flatten your back.
  • You want to get your back into a neutral spine position immediately after you touch your shins to the barbell.
  • Tighten your entire body while lifting your chest.
  • You will see that as you lift your chest, your back will flatten out.

Now, you are in a position to start your lift.

My back felt strong and stable using this technique.

I think yours will too.

Remember, the key is to lift your chest after your shins come in contact with the bar.

Now your setup is complete.

Step 5 – DragW

Drag and pull the barbell up against your body.

You want the barbell to stay in contact with your body during the entire lift.

Wear long pants or get a pair of deadlift socks.

I use the socks together with the long pants.

I tried them out yesterday, and they were great, I wore shorts and could easily see the bar over midfoot.

Or, another option is to use deadlift shin guards.

Keep your body tight, the position you had it in when you lifted your chest.

As you pull the bar up, do not just think about lifting the weight.

You also need to think about pushing against the floor.

Your skeletal muscles are voluntary, which means you need to think about what you want to do to activate the appropriate muscle(s).

You drag the bar up against your body while pushing from your feet against the floor.

As the bar passes over your knees, make sure to use hip drive to straighten out.

You should not feel the lift in your back.

If you feel the lift in your glutes and hamstrings, you are using proper deadlift form.

Deadlift Setup Mnemonic – FGSBD

For Goodness Sake, Begin Deadlifting!

F – feet, G – grip, S – shins, B – back, and D – drag.

That is my attempt for an easy mnemonic to remember the 5 step setup.

If you have a better one, please suggest it.

In the meantime, next time you go to deadlift, remember the mnemonic.

How to Deadlift – Final Thoughts

Watch Aaron Thrall Demonstrate the 5 Step Deadlift Setup.

How do you set up?

Do you have a better way of learning how to deadlift?

Related Posts:

Deadlifts

  • 7 Greatest Deadlift Muscles Worked That Can Change Your Life
  • 12 Week Deadlift Program for Beginners in Fitness or Powerlifting
  • What Muscles Does a Hex Bar Deadlift Work?
  • 9 Hex Bar Deadlift Benefits to Get Fit Without Barbell Deadlifts
  • 15 Ways How to Protect Your Shins When Deadlifting
  • Calories Burned Deadlifting: How Many Can You Burn in One Workout?
  • 27 Sensational Ways How Deadlifts Change Your Body
  • 7 Deadlift Fat Loss Results You Need to Know
  • Deadlift to Lose Belly Fat; The Fastest Way to Lean Out Your Body
  • 5 Best Stiff Leg Deadlift Benefits to Build a Complete Man
  • 37 Remarkable Benefits of Deadlifts to Unleash Your Fitness Fast
  • Why Deadlift Hitching is Bad and How to Finally Stop It
  • 1 Rep Max Calculator Deadlifts in 5 Easy Steps
  • 11 Great Trap Bar Deadlift Benefits You Didn’t Know

Deadlifting Gear

  • Best Shoes for Squats and Deadlifts on the Market Today in 2022
  • 5 Best Deadlift Socks to Protect Your Shins and Back from Injury
  • Best Deadlift Shin Guards on the Market Today in 2022
  • 5 Best Deadlift Shoes to Get the Most out of Every Single Rep in 2022
130 shares
  • Share
  • Tweet

Filed Under: Deadlifts

About The Author

Rich Hashimashi AuthorRich is a NASM-CPT (Certified Personal Trainer), an Integrative Nutrition Health Coach and the author of Crossing the Bridge From Depression to Life. At the age of 55, he lost 75 pounds in 6 months, and discovered if you transform your body, you can change your life. You can read about his story here and send Rich a message here.

Get Your FREE Body Transformation Guide

Primary Sidebar

One Rep Max Calculator – Hashi Mashi

Enter weight or reps

1 Rep Max:
Show / Hide Intensity Table
% of 1RMWeightReps

Recent Posts

  • Asian Squat vs Western Squat: Benefits, Why You Can’t + How-To
  • The Best Multivitamin for Men Over 50: 2022 Buying Guide
  • Best Elliptical on a Budget for Your Home Gym: 2022 Buying Guide
  • Lean Bulk Macros Guide: How to Build Muscle Without Getting Fat
  • 7 Best Hip Hinge Exercises You Need for Big Strength & Fitness

Deadlifts for Beginners

  • These 7 Mighty Deadlift Muscle Groups Worked is WHY Deadlifts Are So Good For You
  • 27 Sensational Ways How Deadlifts Change Your Body
  • 37 Remarkable Benefits of Deadlifts to Unleash Your Fitness
  • How to Deadlift for Beginners – A Step by Step Guide
  • 12 Week Deadlift Program for Beginners in Fitness or Powerlifting

Body Transformation

  • Body Transformation: the ultimate guide | Fit Apprentice
  • How Many Calories Are Burned Deadlifting in One Workout?
  • How to Lose 20 Pounds in 3 Months
  • 7 Deadlift Fat Loss Results You Need to Know
  • Obese Man Loses 75 Pounds in 6 Months - See How He Did It
  • Can You Lose Stomach Fat by Lifting Weights?

Workouts to Change Your Body

  • 3x5 Workout: The Only Strength Training Program You Will Ever Need
  • Powerbuilding Program for Beginners: Get Big & Strong + Free PDF
  • Weight Lifting for Weight Loss: A Program That Works
  • One Great Beginner Deadlift Workout Routine for Powerlifting and Fitness
  • Strength Training for Men Over 50 + Full-Body Workout
  • 7 Best Compound Exercises for Muscle and Strength + Workout

How To Lose 20 lbs In 3 Months

how to lose 20 pounds in 3 months new book cover

Footer

Recent Posts

Recent Posts

  • Asian Squat vs Western Squat: Benefits, Why You Can’t + How-To
  • The Best Multivitamin for Men Over 50: 2022 Buying Guide
  • Best Elliptical on a Budget for Your Home Gym: 2022 Buying Guide
  • Lean Bulk Macros Guide: How to Build Muscle Without Getting Fat
  • 7 Best Hip Hinge Exercises You Need for Big Strength & Fitness
  • The Best Strength Training Plan for Runners – Complete Program
  • Marine Corp PFT – Physical Fitness Test Exercises to Get Fit!
  • Is Roller Skating Good Exercise for Weight Loss + To Get Fit
  • 8 Amazing Ways How Rock Climbing Changes Your Body
  • 5 Best Weighted Vests for All Fitness Workouts: 2022 Buying Guide

Categories

Categories

  • Bench Press
  • Body Transformation
  • Deadlifts
  • Motivation
  • NASM Certification
  • Pushups
  • Squats
  • Weight Loss

Follow Hashi Mashi

Pinterest

HashiMashi.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Never Give Up

Remember when you were
in shape back in the day?

Do you think that losing weight
and finally fitting into your
clothes is a pipe dream?

You are in the right place
if you want to make an end
to your obesity, but do not know
where to start.

Here is how...
Start Here
  • Privacy Policy
  • Affiliate Link Disclosure
  • Terms of Use

HashiMashi™ Weightlifting & Fitness Blog is for informational purposes only and does not provide medical advice, treatment or diagnosis.
Copyright © 2012–2022 - The Fit Apprentice® and Hashi Mashi.com™ - All Rights Reserved - Hosted by BIGSCOOTS