A Deeper Look at the Deadlift

The deadlift is one of the most effective exercises for building total-body strength, but there’s no one-size-fits-all approach. The perfect deadlift will vary based on individual biomechanics and whether you choose a conventional or sumo stance. However, some core principles apply to all variations, and refining these can help you lift safely and efficiently.

Setting Up for a Strong Deadlift

A well-executed deadlift starts with the right setup. Your starting position should have the following:

Hips above knees, shoulders above hips – This ensures proper alignment for force production.

A neutral lower back – Maintaining a natural curve reduces injury risk and improves efficiency.

An engaged upper back – The thoracic spine should be extended, keeping the chest up and the bar close.

As you begin the pull, the goal is to maintain these positions through the first phase of the lift, lifting the bar from the floor to just above the knee. From there, extend the hips forward and bring the shoulders up at the same rate until you reach a solid, upright lockout position.

Managing Form

Perfect form is the goal, but when lifting near-maximal loads, some breakdown is inevitable—especially for experienced lifters pushing their limits. Rather than seeing this as a negative, use form breakdown as feedback. Identifying where your technique starts to fail highlights areas that need extra attention to keep progressing safely and efficiently.

Strengthening Areas for a Bigger Deadlift

To improve your deadlift, you must address common weak points that can limit your progress. Here’s where to focus:

1. Strengthen Your Upper Back

For many lifters, especially beginners, upper back and grip strength are the first limitations they encounter in the deadlift. A strong upper back keeps the bar close to your body and prevents rounding, while a solid grip ensures you can hold onto heavier loads.

To build these areas, include plenty of rowing variations in your training:

Bent-over rows
Single-arm dumbbell rows
Seated cable rows
Chest-supported rows
Farmer’s carries (for grip and posture)

2. Build Explosive Hamstrings

Your hamstrings play a crucial role in the initial lift-off from the floor. If weak, your hips may shoot up too early, shifting the load onto your lower back and reducing efficiency.

Some of the best hamstring-focused exercises include:

Romanian Deadlifts (RDLs)
Glute-Ham Raises
Nordic Curls
Hamstring Curls

Stronger hamstrings allow you to maintain better positioning and generate more power from the floor.

3. Improve Your Lockout with Glute Power

If you struggle to lock out the deadlift, your glutes might not be pulling their weight. Weak glutes can prevent you from fully extending your hips at the top, leaving your lift incomplete.

Add these exercises to your programme to strengthen your glutes:

Weighted Hip Bridges
Rack Pulls (focusing on the top range of motion)
Bulgarian Split Squats

Make sure to actively squeeze your glutes at the top of each rep to reinforce proper activation.

The Road to a Stronger Deadlift

A powerful deadlift involves building a balanced, strong body with no glaring weak points. By addressing upper back strength, hamstring power, and glute activation, you’ll set yourself up for consistent progress and safer lifting.

At Foundry Gyms, we take strength training seriously, helping members refine their technique and build long-term, sustainable strength. Our small group personal training sessions provide expert coaching in a supportive, structured environment—ensuring you lift confidently and efficiently.

Want to take your deadlift to the next level? Join us at Foundry Gyms and train smarter with expert guidance and a community that supports your progress.