Most people in the gym skip deadlifts as they fear injury. But understanding how to do deadlifts​ with proper form can completely eliminate that risk. Although it will cause you injury if not done with proper form. Doing it with proper form will prevent you from injury. Once you master the deadlift then it will help you improve your stability. Helping you achieve a better performance in other activities like cycling, running, rowing, etc, and other activities outside the gym also. In one go, you might not get the perfect form. But by practicing it daily with light weight, you can master it, or even by doing it twice a week.

So, the question is, how to do deadlifts​? Its answer is given below in full detail.

How To Do Deadlifts​?

Before doing deadlifts, do a warmup and then do deadlifts to avoid any kind of injury. Here are the steps of how to do deadlifts. Its steps are given below:

• First of all, keep your feet at shoulder width, and the barbell will be close to your legs or on your toes.
• Bend your hips and knees, and make sure your back is straight, not rounded, and then grab the barbell.
• Keep your legs at 45 degrees, chest up, and place your shoulders at the width of your foot.
• Keep your back tight and straight and extend your hips and knees, and pull the bar upward. Keep the bar close to your body.
• Now reverse this weight in a gradual way by keeping the back straight and bending knees at 45 degrees to bring the bar back down.

Start with a light weight and then increase the weight gradually. Always keep the back straight and don’t jerk the bar too much. If you are not confident about the form, then record yourself or watch yourself in the mirror. By following those steps, everybody can achieve a deadlift with proper form.

How Much Should I Be Able To Deadlift​?

The weight each individual can lift while learning how to do deadlifts​ depends on several factors. The time you are doing the workout, how much you weigh, which pre-workout you have taken, etc. If a person is doing the workout for a long time and practices how to do deadlifts​ every week, then they can lift more weight even if their weight is less. But if your weight is good, then you can lift more weight as compared to a skinny person.

As a beginner, if your body weight is about 60 kgs, then after correcting the proper form, you should lift 52 to 55 kgs. But if you are doing a workout for a long time, you should deadlift 2.7x of your body weight. As a 60kg BW person, you should lift 162 kg in deadlift as an advanced athlete.

Is Deadlift A Back Exercise​?

Deadlift is a compound movement that works for your lower back, upper back, trapezius muscles, mid back, core, legs, and hamstrings. It can be done on pull day, back day, and leg day, also. It will strengthen all your back if it is done on back day. It will be very effective for the legs if it is done on leg day. Some people also schedule their deadlift on their pull day to work on the entire back.

How To Increase Deadlift​?

To increase the deadlift or PR in any kind of workout. You should focus on how to do deadlifts​ with progressive overload. Increase the reps or weights from time to time. The most important part of how to do deadlifts​ is maintaining proper form to avoid any kind of injury. Good technique will help you in preventing injury and help you in lifting more weight. Avoid jerking too much during the lift and always perform a stable lift with a controlled weight for good form or to avoid injury.

Who Holds The Deadlift World Record?​

Hafþór Júlíus Björnsson holds the record of lifting the heaviest weight in the world. He lifted 510 kg in September 2025, breaking his own previous record of 505 kg deadlift, which he had lifted in July 2025. Before him, Eddie Hall had the record of the world’s heaviest deadlift. His record was 500 kg deadlift. But Hafþór Júlíus Björnsson broke it by lifting the weight of 510 kg. Now he holds the record of lifting the heaviest deadlift in the world.

Summary

Learning how to do deadlifts​ correctly is essential to avoid injury and build strength effectively. Deadlifts improve overall stability and performance in activities like running, cycling, and other sports. To perform a deadlift, keep your feet shoulder-width apart, maintain a straight back, bend your hips and knees, and lift the barbell close to your body in a controlled motion. Always start with light weights and increase gradually while keeping proper form. Deadlifts target multiple muscle groups, including the lower back, traps, hamstrings, and core, making them a powerful compound exercise for strength and growth. Practicing progressive overload helps increase your deadlift performance over time. For more fitness tips, visit our website, Fitness Hubz.