Deadlift Without Wrecking Your Back
Set-up cues, bracing, and weekly progressions that work. The deadlift builds strength like nothing else — if you do it right. Done wrong, it’s just a fast track to lower-back misery. Here’s how to keep it safe, strong, and consistent.
1. Set Your Base
Feet under hips, toes slightly out. The bar should hover over midfoot — not your toes. Grip just outside your knees, and pull the slack out of the bar before you move. Think of “lifting your chest” rather than yanking with your arms.
2. Brace, Don’t Arch
Before you lift, take a deep breath into your ribs and belly — not your chest. Lock that air in by tightening your core like you’re about to take a punch. Your back shouldn’t arch; it should stay neutral. Push the floor away, not the bar up.
3. Build, Don’t Chase
Start light and move crisp. Add 2–5 kg per week, max. Progress comes from clean reps, not hero reps. Mix your pulls: conventional, trap bar, or Romanian — whatever keeps you consistent and pain-free.
Deadlifting well isn’t about toughness; it’s about control. Nail the set-up, brace hard, and treat every rep like a single. Your back will thank you — and your numbers will climb.
