10/03/2026
DEADLIFT DO’S & DON’TS (SAVE THIS) ⤵️
When you set up for the deadlift, your mid-foot should be under the bar, and your shins should be close to the bar without pushing it forward.
✅ When you grip the bar, keep your arms straight like ropes. Do not bend the elbows, the arms don’t pull, the legs and hips do.
✅ Before you lift, lock your position: chest up, spine neutral, and lats tight. Think: “squeeze your armpits” to keep the bar close.
✅ In the first pull, push the floor away and keep the bar moving in a straight line close to your legs. Avoid jerking the bar off the floor.
✅ As the bar crosses the knees, drive the hips forward and stand tall. Do not over-lean back at the top.
✅ While lowering the bar, don’t drop it. First send the hips back, then bend the knees once the bar passes them. Keep the bar close.
Important: The deadlift is NOT a back exercise.
It’s a full-body lift where your spine stays neutral, and the movement comes from hip hinge + leg drive.
If your lower back is rounding, the weight is too heavy OR the setup is wrong.
Any queries are welcome! At wildfit do take Personal Training + form correction sessions. And yes we’re experts in strength training, so it’s a safe, structured practice :)
Enrolments are open for this month.
You can type “Training” and we will get back to you for expert one on one consultation :)
