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Proper Deadlift Form

By Emma Vermilya, YWCA Minneapolis Personal Trainer
August 12, 2019
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You’ve probably heard it before: “Lift with your legs, not your back!” Deadlifts are all about glute, quad and hamstring strength-building. If you are a beginner, you can start with two kettlebells at the side of your body to get the proper form, then progress to using a bar without weight and finally adding weight to the bar.

To perform a proper deadlift:

  • Keep your spine in a neutral position. Your head and neck all the way down your lower back should all be aligned.
  • Bring your shoulders back. Keeping those shoulders rounded back will help prevent your upper back from taking over the lifting.
  • Every time you stand up, round your shoulders back to remind your body of the position it should maintain. Keep the weight close to your body.
  • Squeeze your glutes! This will help engage your glutes and hamstrings to help with the movement, and avoid letting your quads take over entirely.

Trainer Tip in Action

Watch YWCA Personal Trainer Emma Vermilya tip video.

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