Steps

1. Place the barbell on the ground and attach weights to it according to your strength and fitness level. If it is your first time performing the deadlift, please don't get macho and stack up the plates. It's always easy to add weight later but you'll regret it if you get hurt.
2. Step up to the bar such that your feet are approximately shoulder width apart and under the bar pointing forward or slightly outward. Looking vertically, the bar should be over the balls of your feet.
3. Squat down and grasp the bar. Your hands should be slightly more than shoulder width apart (on the outside of your legs). You can use any grip you are comfortable with.
4. Lower your hips so that your thighs are parallel to the floor. Straighten your back and look straight ahead.
5. Lift the bar off the ground by forcefully extending your hips and legs. Do not exert force with your arms, this is not an arm exercise. Come to a standing position with upright posture. The bar should just be "hanging" in front of your hips, don't try to lift it any higher. Pull your shoulders back if they are rounded forward.
6. Lower the bar in a controlled manner back to the starting position. Remember to keep the back straight because you're still supporting the weight. Just because you're not pushing up doesn't mean you can't get hurt.

Tips

• Although you can use any grip you're comfortable with, a mixed grip is recommended. A mixed grip is where, when you grasp the bar, one of your palms is facing you and the other is facing away from you. This tends to stabilize the bar since it may tend to roll out of your hands if both palms are facing the same direction, especially if you're a beginner or otherwise have a poor grip.
• Your lift might be hampered if you're not flexible at the hips and legs. If you feel discomfort throughout the range of motion, complement your workout with some flexibility exercises.
• If you have trouble keeping your back straight, try to look at the ceiling during the lift. Raising the head like this forces the spine into proper alignment and help with straightening your back.
• You can also mentally visualize that you're not trying to lift the bar, but rather trying to drive your legs through the floor. This will force you to extend your legs earlier in the lift and prevent you from raising your hips before the bar comes off the floor. If you raise your hips before the bar, your back will get "rounded", which can lead to injury.

Warnings

• Failing to keep the back straight causes stress to the spinal discs by pinching them at the front and leaving a gap at the back, which forces the spinal fluids to compress to the back and might lead to a slipped disk. The pinching may also compress some nerve endings and cause certain nerve conditions.
• In no section of the lift should you be exerting force with your upper body; this is not an upper body exercise. Your arms should merely act as connecting links between the bar and your shoulders.
• Never drop the bar, always lower it in a controlled manner. Other than losing the benefit of that portion of the exercise (and making lots of noise in the gym) you risk crushing your shins if the bar suddenly starts to roll toward you because of the drop, a slope on the gym floor, etc.
• As with any other exercise advice, consult your doctor if you aren't sure you can handle a new exercise regimen
• Underhand Grips (palms facing away) as shown in the picture, can lead to distal tendon tears when personal weight limit is exceeded. It is safest to use the pronated or underhand grip.

Things You'll Need

• Barbell
• Room to do it