Home → Blog → Deadlift Technique Guide
Technique 14 min read December 15, 2024

Deadlift Technique Guide: Conventional vs Sumo and Common Mistakes

Master the deadlift with detailed technique analysis, style comparisons, and solutions to common problems for maximum strength and safety.

Deadlift Technique Guide

Table of Contents

Deadlift Fundamentals

The deadlift is often called the king of all exercises, and for good reason. It's the most primal movement pattern - simply picking something heavy off the ground. Understanding the fundamentals is crucial for both performance and safety.

Why the Deadlift Matters

🏋️ Strength Development

Builds total-body strength like no other exercise. Engages more muscle mass than any other single movement.

🦴 Bone Density

Heavy loading stimulates bone growth and increases mineral density throughout the skeleton.

🏃 Athletic Performance

Improves power production, jumping ability, and overall athletic performance across sports.

🧠 Mental Toughness

Builds confidence and mental resilience through conquering heavy weights.

Muscle Groups Involved

Primary Movers

  • Glutes: Hip extension powerhouse
  • Hamstrings: Hip extension and knee stability
  • Erector Spinae: Spinal extension and stability
  • Quadriceps: Knee extension (especially off the floor)

Stabilizers and Synergists

  • Latissimus Dorsi: Keeps bar close to body
  • Rhomboids & Middle Traps: Scapular stability
  • Core Muscles: Spinal stability and force transfer
  • Forearms & Grip: Bar security and control
  • Upper Traps: Support the load

Movement Phases

Phase 1: Setup

Positioning yourself and the bar for optimal leverage and safety.

Phase 2: Initiation

Breaking the bar off the floor - often the most challenging part.

Phase 3: Mid-Range

Transitioning from knee-dominant to hip-dominant movement.

Phase 4: Lockout

Completing hip extension and achieving full upright position.

Conventional Deadlift Technique

The conventional deadlift is the most common style, characterized by a narrower stance and hands outside the legs.

Stance and Foot Position

Foot Placement

  • Width: Hip-width apart or slightly narrower
  • Angle: Toes pointed straight ahead or slightly outward
  • Position: Mid-foot under the bar
  • Distance: Shins about 1 inch from the bar

Bar Position

The bar should be positioned over the middle of your foot (not your toes). This creates the most efficient bar path and optimal leverage.

Grip and Hand Position

Grip Width

Hands should be just outside your legs, allowing your arms to hang straight down. This minimizes the distance the bar travels.

Grip Options

Double Overhand

Pros: Balanced, builds grip strength

Cons: Limited by grip strength

Best For: Warm-ups, lighter weights

Mixed Grip

Pros: Stronger grip, prevents rolling

Cons: Imbalanced, bicep injury risk

Best For: Heavy singles, competition

Hook Grip

Pros: Very secure, balanced

Cons: Painful, requires practice

Best For: Olympic lifting background

Hip and Knee Angles

Starting Position

  • Hip Angle: 45-60 degrees from vertical
  • Knee Angle: 90-120 degrees
  • Shin Angle: Slightly forward from vertical
  • Back Angle: 45-60 degrees from horizontal

Individual Variations

Optimal angles vary based on:

  • Limb length ratios
  • Torso length
  • Hip mobility
  • Ankle flexibility

Conventional Deadlift Execution

Step-by-Step Process

  1. Approach the Bar: Walk up so bar is over mid-foot
  2. Grip the Bar: Bend over and grab with straight arms
  3. Set Your Stance: Adjust feet if needed
  4. Drop Your Hips: Lower hips until shins touch bar
  5. Chest Up: Lift chest and engage lats
  6. Brace Core: Take breath and create tension
  7. Initiate Pull: Drive through heels and pull
  8. Keep Bar Close: Drag bar up your legs
  9. Hip Drive: Thrust hips forward at top
  10. Controlled Descent: Lower with control

Common Conventional Cues

  • "Chest up, shoulders back" - Maintains neutral spine
  • "Push the floor away" - Emphasizes leg drive
  • "Drag the bar up your legs" - Keeps bar close
  • "Squeeze your glutes" - Completes hip extension
  • "Proud chest" - Prevents rounding

Sumo Deadlift Technique

The sumo deadlift features a wide stance with hands inside the legs, creating different biomechanics and muscle emphasis.

Stance and Foot Position

Foot Placement

  • Width: Wide stance, often 1.5-2x shoulder width
  • Angle: Toes pointed out 30-45 degrees
  • Position: Heels under the bar or slightly inside
  • Individual Variation: Adjust based on hip mobility

Finding Your Stance

To find your optimal sumo stance:

  1. Start with feet wider than shoulder-width
  2. Point toes out to match knee tracking
  3. Squat down - knees should track over toes
  4. Adjust width until comfortable and stable

Grip and Hand Position

Hand Placement

  • Position: Inside the legs, between knees
  • Width: Narrow grip, hands close together
  • Angle: Arms hanging straight down
  • Grip Type: Same options as conventional

Grip Considerations

Sumo deadlifts often allow for:

  • Stronger grip due to shorter range of motion
  • Less grip fatigue during training
  • Better bar control with narrow hand position

Hip and Knee Mechanics

Starting Position

  • Hip Angle: More vertical than conventional
  • Knee Angle: More acute, knees track over toes
  • Shin Angle: More vertical
  • Torso Angle: More upright

Movement Pattern

Sumo deadlifts emphasize:

  • Greater knee extension off the floor
  • More quad involvement initially
  • Hip extension dominance in mid-range
  • Shorter overall range of motion

Sumo Deadlift Execution

Step-by-Step Process

  1. Set Wide Stance: Feet wide, toes out
  2. Approach Bar: Bar over mid-foot or heels
  3. Grip Inside Legs: Narrow grip between knees
  4. Drop Hips Down: Sit back into hip hinge
  5. Chest Up: Maintain upright torso
  6. Knees Out: Push knees toward toes
  7. Brace and Pull: Create tension and initiate
  8. Drive Through Heels: Push floor away
  9. Hip Extension: Drive hips forward
  10. Control Descent: Reverse the movement

Common Sumo Cues

  • "Knees out" - Maintains proper tracking
  • "Sit back" - Engages posterior chain
  • "Chest proud" - Keeps torso upright
  • "Spread the floor" - Creates external rotation
  • "Drive through heels" - Emphasizes leg drive

Conventional vs Sumo Comparison

Choosing between conventional and sumo depends on individual anatomy, strengths, and preferences.

Biomechanical Differences

Aspect Conventional Sumo
Range of Motion Longer Shorter
Stance Width Narrow Wide
Torso Angle More horizontal More vertical
Hip Mobility Required Moderate High
Ankle Mobility Required Low Moderate

Muscle Emphasis Differences

Conventional Emphasis

  • Higher: Erector spinae, hamstrings
  • Moderate: Glutes, lats
  • Lower: Quadriceps

Sumo Emphasis

  • Higher: Quadriceps, glutes
  • Moderate: Adductors, lats
  • Lower: Erector spinae, hamstrings

Who Should Choose Which Style?

Conventional May Be Better If You Have:

  • Long arms relative to torso
  • Short torso
  • Good hip hinge mobility
  • Strong posterior chain
  • Limited hip abduction mobility

Sumo May Be Better If You Have:

  • Short arms relative to torso
  • Long torso
  • Good hip mobility
  • Strong quadriceps
  • Previous hip/back injuries

Performance Considerations

Strength Potential

Research shows no significant difference in maximum strength potential between styles. Individual anatomy is the primary determining factor.

Learning Curve

  • Conventional: Generally easier to learn initially
  • Sumo: Requires more mobility and technique refinement

Injury Risk

  • Conventional: Higher lower back stress
  • Sumo: Higher hip and adductor stress

Universal Setup Checklist

Regardless of style, certain setup principles apply to all deadlifts for safety and performance.

Pre-Lift Checklist

🎯 Bar Position

  • Bar over mid-foot (conventional) or heels (sumo)
  • Consistent distance from shins
  • Bar loaded evenly
  • Plates secure and properly loaded

👣 Foot Position

  • Stance width appropriate for style
  • Toe angle matches knee tracking
  • Weight distributed evenly
  • Stable base of support

🤲 Grip Setup

  • Hands positioned correctly for style
  • Grip secure and consistent
  • Arms straight and relaxed
  • Shoulders over or slightly behind bar

🏋️ Body Position

  • Neutral spine maintained
  • Chest up and shoulders back
  • Lats engaged ("protect armpits")
  • Core braced and ready

Mental Preparation

Pre-Lift Routine

  1. Visualize Success: See yourself completing the lift
  2. Review Cues: Think through your key technique points
  3. Breathing: Take controlled breaths to manage arousal
  4. Commitment: Decide to complete the lift before starting

Confidence Building

  • Trust your preparation and technique
  • Focus on process, not outcome
  • Use positive self-talk
  • Remember previous successful lifts

Execution Phases Breakdown

Understanding each phase of the deadlift helps identify and correct technical issues.

Phase 1: Breaking the Floor

Key Points

  • Initiate with leg drive, not back extension
  • Maintain bar contact with legs
  • Keep chest up and shoulders over bar
  • Generate maximum force from the start

Common Issues

  • Bar drifts away from body
  • Hips rise too fast
  • Insufficient leg drive
  • Loss of back position

Solutions

  • Practice deficit deadlifts
  • Strengthen quadriceps
  • Work on setup consistency
  • Use pause deadlifts

Phase 2: Knee Level Transition

Key Points

  • Bar passes knee level
  • Transition from knee to hip dominant
  • Maintain bar path close to body
  • Begin increasing hip extension

Common Issues

  • Bar hits knees on way up
  • Forward lean increases
  • Loss of lat engagement
  • Sticking point development

Solutions

  • Practice Romanian deadlifts
  • Work on hip hinge pattern
  • Strengthen posterior chain
  • Use block pulls

Phase 3: Hip Extension and Lockout

Key Points

  • Drive hips forward aggressively
  • Squeeze glutes at the top
  • Maintain neutral spine
  • Achieve full hip extension

Common Issues

  • Incomplete hip extension
  • Excessive back extension
  • Weak lockout
  • Bar drifts forward

Solutions

  • Hip thrust exercises
  • Glute strengthening
  • Rack pulls from knee height
  • Band-resisted deadlifts

Phase 4: Controlled Descent

Key Points

  • Control the eccentric portion
  • Maintain bar contact with legs
  • Hip hinge first, then knee bend
  • Reset for next rep if needed

Benefits of Controlled Descent

  • Increased time under tension
  • Better muscle development
  • Improved body awareness
  • Reduced injury risk

Breathing and Bracing

Proper breathing and core bracing are essential for spinal safety and maximum force production in the deadlift.

The Valsalva Maneuver

What It Is

The Valsalva maneuver involves taking a deep breath and holding it while bracing the core, creating intra-abdominal pressure.

How to Perform It

  1. Deep Breath: Inhale 80-90% of lung capacity
  2. Brace Core: Contract abs as if someone will punch you
  3. Hold Breath: Maintain pressure throughout the lift
  4. Exhale: Release at the top or after completion

Benefits

  • Increases spinal stability
  • Improves force transmission
  • Reduces injury risk
  • Enhances performance

Core Bracing Techniques

360-Degree Bracing

Create pressure in all directions:

  • Front: Contract rectus abdominis
  • Sides: Engage obliques
  • Back: Activate erector spinae
  • Bottom: Engage pelvic floor

Breathing Pattern

Single Rep

Breath → Brace → Lift → Exhale

Multiple Reps

Option 1: Re-breathe at top between reps

Option 2: Hold breath for 2-3 reps, then reset

Common Bracing Mistakes

❌ Chest Breathing

Problem: Breathing into chest instead of belly

Solution: Practice diaphragmatic breathing

❌ Insufficient Pressure

Problem: Not creating enough intra-abdominal pressure

Solution: Practice bracing exercises

❌ Early Release

Problem: Exhaling before completing the lift

Solution: Hold breath until lockout

Common Mistakes and Solutions

Identifying and correcting common deadlift mistakes is crucial for progress and injury prevention.

❌ Rounded Back

What It Looks Like

Excessive spinal flexion, particularly in the lumbar region, creating a "hunched" appearance.

Why It's Dangerous

  • Increases disc pressure
  • Risk of herniation
  • Reduces force production
  • Poor force distribution

Root Causes

  • Weak erector spinae
  • Poor hip mobility
  • Attempting too much weight
  • Fatigue

How to Fix It

  • Reduce weight and focus on form
  • Strengthen back extensors
  • Improve hip mobility
  • Practice setup position
  • Use "chest up" cue

❌ Bar Drifting Away

What It Looks Like

The bar moves away from the body during the lift, creating an inefficient bar path.

Why It's Problematic

  • Increases moment arm
  • Reduces lifting capacity
  • Increases back stress
  • Poor balance

Root Causes

  • Weak lats
  • Poor setup position
  • Incorrect bar position
  • Lack of body awareness

How to Fix It

  • Strengthen lats with rows
  • Practice "drag the bar" cue
  • Use deficit deadlifts
  • Video analysis of bar path
  • Focus on lat engagement

❌ Hips Rising Too Fast

What It Looks Like

The hips shoot up faster than the shoulders, causing the torso to become more horizontal.

Why It's Problematic

  • Turns deadlift into good morning
  • Increases back stress
  • Reduces leg contribution
  • Inefficient movement pattern

Root Causes

  • Weak quadriceps
  • Dominant posterior chain
  • Poor motor pattern
  • Incorrect setup

How to Fix It

  • Strengthen quadriceps
  • Practice front squats
  • Use "chest up" cue
  • Pause deadlifts off floor
  • Focus on leg drive

❌ Hyperextending at Lockout

What It Looks Like

Excessive backward lean at the top of the lift, arching the back beyond neutral.

Why It's Problematic

  • Unnecessary spinal stress
  • Risk of back injury
  • Wastes energy
  • Poor movement efficiency

Root Causes

  • Misunderstanding of lockout
  • Weak glutes
  • Compensation pattern
  • Poor body awareness

How to Fix It

  • Focus on hip extension, not back extension
  • Strengthen glutes
  • Practice "tall and proud" position
  • Use glute activation cues
  • Video feedback

❌ Inconsistent Setup

What It Looks Like

Different foot position, grip, or body position between reps or sessions.

Why It's Problematic

  • Inconsistent performance
  • Difficulty tracking progress
  • Increased injury risk
  • Poor motor learning

How to Fix It

  • Develop consistent setup routine
  • Use visual markers
  • Practice setup without weight
  • Video analysis
  • Focus on process over weight

Troubleshooting Guide

Use this guide to diagnose and fix specific issues with your deadlift technique.

Sticking Point Analysis

🔒 Off the Floor

Weakness: Quadriceps, initial drive

Symptoms: Bar won't budge or moves very slowly initially

Solutions:

  • Deficit deadlifts
  • Pause deadlifts
  • Front squats
  • Bulgarian split squats

🔒 Knee Level

Weakness: Posterior chain, hip extension

Symptoms: Bar slows down around knee height

Solutions:

  • Romanian deadlifts
  • Good mornings
  • Hip thrusts
  • Block pulls

🔒 Lockout

Weakness: Glutes, final hip extension

Symptoms: Can't complete final inches of lift

Solutions:

  • Rack pulls
  • Band-resisted deadlifts
  • Glute bridges
  • Reverse hyperextensions

Form Issues and Fixes

Issue: Can't Keep Chest Up

Likely Causes:

  • Weak upper back
  • Poor thoracic mobility
  • Incorrect setup

Solutions:

  • Strengthen rhomboids and middle traps
  • Improve thoracic extension mobility
  • Practice setup position
  • Use "proud chest" cue

Issue: Grip Failing Before Legs/Back

Likely Causes:

  • Weak forearms
  • Poor grip technique
  • Inadequate grip training

Solutions:

  • Use straps for some training
  • Add grip-specific work
  • Try different grip styles
  • Use chalk

Issue: Lower Back Pumps/Fatigue

Likely Causes:

  • Poor bracing
  • Weak core
  • Excessive volume

Solutions:

  • Improve bracing technique
  • Strengthen core
  • Reduce training volume temporarily
  • Focus on recovery

Essential Accessory Exercises

Accessory exercises target specific weaknesses and build the supporting musculature for a stronger deadlift.

Posterior Chain Development

Romanian Deadlift

Target: Hamstrings, glutes, erector spinae

Benefits: Hip hinge pattern, eccentric strength

Programming: 3-4 sets of 8-12 reps

Key Points: Maintain neutral spine, push hips back

Good Mornings

Target: Erector spinae, hamstrings, glutes

Benefits: Spinal erector strength, hip hinge

Programming: 3 sets of 10-15 reps

Key Points: Start light, maintain arch

Hip Thrusts

Target: Glutes, lockout strength

Benefits: Hip extension power, glute activation

Programming: 3-4 sets of 12-20 reps

Key Points: Full hip extension, squeeze glutes

Quadriceps and Initial Pull

Front Squats

Target: Quadriceps, core, upper back

Benefits: Leg drive, upright posture

Programming: 4 sets of 6-10 reps

Key Points: Maintain upright torso

Deficit Deadlifts

Target: Off-the-floor strength, range of motion

Benefits: Increased ROM, leg drive

Programming: 3-4 sets of 5-8 reps

Key Points: 1-3 inch deficit, maintain form

Pause Deadlifts

Target: Sticking point strength, control

Benefits: Eliminates momentum, builds strength

Programming: 3 sets of 3-5 reps

Key Points: 2-3 second pause at knee level

Upper Back and Lats

Barbell Rows

Target: Lats, rhomboids, rear delts

Benefits: Bar control, upper back strength

Programming: 4 sets of 8-12 reps

Key Points: Pull to lower chest/upper abdomen

T-Bar Rows

Target: Mid traps, rhomboids, lats

Benefits: Scapular retraction, posture

Programming: 3-4 sets of 10-15 reps

Key Points: Squeeze shoulder blades together

Lat Pulldowns

Target: Latissimus dorsi

Benefits: Lat strength, bar control

Programming: 3 sets of 12-15 reps

Key Points: Pull to chest, control eccentric

Grip and Forearm Strength

Farmer's Walks

Target: Grip strength, core stability

Benefits: Functional grip strength

Programming: 3-4 sets of 40-60 steps

Key Points: Maintain upright posture

Dead Hangs

Target: Grip endurance, forearms

Benefits: Grip endurance, shoulder health

Programming: 3 sets of 30-60 seconds

Key Points: Full hang, engage lats

Plate Pinches

Target: Pinch grip strength

Benefits: Thumb strength, grip variety

Programming: 3 sets of 20-30 seconds

Key Points: Smooth plates, various weights

Programming Considerations

Effective deadlift programming balances intensity, volume, and recovery while addressing individual needs.

Training Frequency

Beginner (1x per week)

Focus: Technique mastery

Volume: 3-4 sets of 5-8 reps

Intensity: 70-80% 1RM

Recovery: 7 days between sessions

Intermediate (1-2x per week)

Focus: Strength development

Volume: 6-12 sets per week

Intensity: 75-90% 1RM

Recovery: 3-7 days between sessions

Advanced (2-3x per week)

Focus: Specialization, peaking

Volume: 10-20 sets per week

Intensity: 70-95% 1RM

Recovery: Varies by session intensity

Volume and Intensity Guidelines

Volume Recommendations

  • Maintenance: 6-10 sets per week
  • Strength Gains: 10-16 sets per week
  • Specialization: 16-24 sets per week
  • Deload: 3-6 sets per week

Intensity Distribution

  • 70-80%: 40-50% of total volume
  • 80-90%: 30-40% of total volume
  • 90%+: 10-20% of total volume

Sample Programs

Beginner Linear Progression

Week 1-4: 3x5 @ 75%

Week 5-8: 3x5 @ 80%

Week 9-12: 3x3 @ 85%

Progression: +5-10lbs per week

Accessories: RDL, rows, core work

Intermediate Periodization

Week 1: 4x6 @ 75%

Week 2: 4x4 @ 80%

Week 3: 4x2 @ 85%

Week 4: Deload - 3x5 @ 65%

Accessories: Deficit DL, good mornings, rows

Advanced Conjugate

Max Effort: Work up to 1-3RM

Dynamic Effort: 8x1 @ 50-60% + bands

Repetition Method: High rep accessories

Rotation: Change max effort exercise every 1-3 weeks

Recovery Considerations

Factors Affecting Recovery

  • Training Age: Beginners recover faster
  • Body Weight: Heavier lifters need more recovery
  • Sleep Quality: 7-9 hours per night optimal
  • Nutrition: Adequate protein and calories
  • Stress Levels: Life stress affects recovery

Recovery Strategies

  • Prioritize sleep quality and duration
  • Manage training stress appropriately
  • Use deload weeks every 4-6 weeks
  • Include light movement on off days
  • Monitor fatigue and adjust accordingly

Related Articles

Helpful Calculators

Deadlift Calculator

Analyze your deadlift strength and track progress.

One Rep Max Calculator

Calculate your deadlift 1RM and plan training loads.

Strength Level Calculator

See how your deadlift compares to strength standards.