Calling all Muscle Mommies! Let’s give you the 411 on how to do a proper deadlift. All the deadlifting tips you see online are full of broscience which can be hard to decipher. So we’re here to break it down for you!

In this article, we reached out to Muscle Mommy personal trainer Emilina Lomas to get some deadlift form tips so you can do a proper deadlift with proper benefits!

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These are Types of Deadlifts You Need to Know

Romanian? Sumo? Deadlift jargon can throw you through a loop! Here’s what you need to know about the different types of deadlifts. There are several different types of deadlifts, each targeting slightly different muscle groups:

• Conventional Deadlift: This is the most common type of deadlift, where you stand with your feet shoulder-width apart and grasp the barbell with an overhand grip. This deadlift targets the hamstrings, glutes, and lower back.

• Sumo Deadlift: In a sumo deadlift, your feet are spread wide apart and your hands grip the barbell inside of your legs. This deadlift targets the quads, inner thighs, and glutes.

• Romanian Deadlift: The Romanian deadlift involves keeping your legs mostly straight, hinging at the hips to lower the barbell towards your shins. This deadlift targets the hamstrings, glutes, and lower back.

How to Do a Proper Deadlift

Conventional deadlift
1. Stand with your feet shoulder-width apart and grip the barbell with your hands slightly wider than shoulder-width apart.
2. Engage your core and glutes as you lift the barbell, keeping your spine neutral and your head in line with your spine.
3. Keep the barbell as close to your body as possible as you lift.
4. Exhale as you lift the barbell and inhale as you lower it.
5. Lower the barbell back down to the ground, keeping your spine neutral and your core engaged.

Sumo deadlift 
1. Set up with a wide stance and toes pointed out at a 45-degree angle.
2. Grip the bar inside your legs with your hands shoulder-width apart or slightly wider.
3. Set your hips back and down, drop your chest slightly to maintain an upright torso.
4. Lift the bar by driving your feet into the floor and extending your hips, keeping your chest up and shoulders back.
5. Lock out at the top by squeezing your glutes and standing up tall, holding the weight for a second or two.
6. Lower the weight back down to the ground in a controlled manner.

Romanian deadlift
1. Stand with your feet hip-width apart and your toes pointing forward.
2. Hold the bar with an overhand grip, hands shoulder-width apart, and let it rest against your thighs.
3. Push your hips back and hinge forward at the waist, keeping your back flat and your knees slightly bent.
4. Lower the bar towards the ground by pushing your hips back, keeping it close to your legs.
5. Lower the bar until you feel a stretch in your hamstrings, but don't let your back round or shoulders slump.
6. Reverse the movement by squeezing your glutes and pushing your hips forward to stand back up, keeping the bar close to your body.

Deadlifting Tips
Now that you know the different types of deadlifts, and how to perform a simple conventional deadlift, let's dive into some deadlifting form tips to ensure you’ve got perfect form every time.

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• Start with light weights: As with any exercise, it's important to start with light weights and perfect your form before increasing the weight. This will help prevent injury and ensure that you're targeting the correct muscle groups.

• Spend a second setting up your form: Proper form is crucial for both safety and effectiveness, so don’t dive into a deadlift without taking a moment to set up your form. There are many deadlifting form tips online, but here are some of the most important things to check before you start your set:

1. Check that your feet are shoulder-width apart (if you’re doing a conventional deadlift)
2. Check how you’re gripping the barbell (overhand, underhand or mixed) with your hands slightly wider than shoulder-width apart
3. Push a fast breath out while your hands are on the barbell to help activate and engage your core.

• Keep your spine neutral: An extremely common mistake when deadlifting is to round your back or arching your back excessively during the deadlift. Instead, keep your spine neutral and your head in line with your spine, with your chin in and gaze downwards.

• Use your breath: As mentioned, pushing a fast breath out during your set-up can help to activate your core. Take a slow breath in to reset. As you lift the barbell, exhale. As you lower it, inhale. Research has shown that focusing on your breath can actually make you lift heavier!

• Engage your lats: Your latissimus dorsi muscles (lats) are the large muscles on either side of your back, and they play a crucial role in the deadlift. Engaging your lats will help stabilize your spine and prevent rounding. To engage your lats, imagine pulling the bar towards your body with your arms as you lift.

• Hinge at the hips: The deadlift is a hip-dominant exercise, which means that you should initiate the movement by pushing your hips back, rather than bending your knees. This will help you maintain proper form and keep the weight close to your body.

• Use your glutes: As you lift the weight, focus on squeezing your glutes to help extend your hips and lock out at the top of the lift. This will help you achieve a full range of motion and prevent excessive strain on your lower back.

• Control the weight on the way down: The eccentric (lowering) phase of the deadlift is just as important as the concentric (lifting) phase. To avoid injury, control the weight on the way down and avoid dropping it from the top. This will also help you maintain tension throughout the movement and get the most out of each rep.

Final Words of Deadlifting Advice!

Deadlifts are one of the best exercises you can do. It’s a compound, full-body exercise that builds strength, size, and stamina. If you want sculpted arms, bigger glutes, or a tight core - deadlifts are the exercise for you.