Watch our tutorial on deadlifting for beginners! Incorporate a deadlift for back strength and glutes training!
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The Deadlift is by far one of the best exercises to include in any workout, for any goal. Whether it’s fat-burning, muscle building, or strength training, you need to deadlift! If you’ve never done it before, don’t worry. We’ll show you how to do a deadlift for beginners.

You can deadlift with whatever type of weights you prefer, be that Barbell, Dumbbell or Kettlebell. If you stick to the form points we show you in the video, you will be fine.

A normal deadlift for men is predominantly a leg exercise but works almost all your lower body musculature, which is why it is such a good exercise to add to your workouts. You will work your Hamstrings, Glutes, Lower back, Core and Abs, and Quads to a small degree.

To protect your lower back and maintain a strong neutral alignment, you should make sure you keep your belly button pulled back to engage your underlying core muscles and brace your abs while you perform the exercise.

Deadlift For Glutes, Back, Legs, and Core — [Step-by-Step Technique]

Step 1: Stand in a strong athletic stance, with your feet just past shoulder-width apart, your back in neutral alignment, and your core tight.
Step 2: Bending your knees and keeping your back straight, lower down to pick up the weight. Set your grip about shoulder-width apart.
Step 3: Roll the weight back into your shins and then lift the weight up, pressing through your heels and keeping your back straight. You should reach a good upright position at the top of the move.
Step 4: Breathe in as you lower the weight back down to the floor.
Step 5: Breathe out as you repeat step 3, raising the weight back to an upright position.
Step 6: Complete the prescribed number of reps, then slowly lower the weight back to the floor, maintaining a neutral spine throughout.

** Pro Tip: We recommend starting 3 sets of 15-20 reps.**

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Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

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**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

    37 replies to "How To Do A Deadlift For BEGINNERS"

    • Mayank Tripathi

      this really helps. thank you for not going into too much details and keeping it simple and comprehensible.

      • Fit Father Project - Fitness For Busy Fathers

        You’re welcome. Glad you enjoyed the video. We’ve got more on the way!

    • stj4mw

      I’m about at the point where I want to start doing deadlifts to increase my gains but I had no idea how to do them properly and was worried about injuring myself. Really appreciate you going through the proper form and different variations. I feel confident to try deadlifts now, gonna give them a shot today and see how it goes. Thanks for your help.

      • Liam Celliers

        @Empanadita amen

      • Leroy Sanchino

        @Mrekullitë Numerike të Kuranit cringe

      • Mrekullitë Numerike të Kuranit

        @Leroy Sanchino its not cringe. It’s actually funny.

      • ShadowsONYT

        @Jerry Zheng 🤣🤣🤣

      • David Crandall

        I think the most important thing is to keep your eyes looking straight at the wall in front of you and keep your hips lower than your shoulders.

    • Alan Schark

      well made coverage of the deadlift back strengthening exercise , starting from a solid posture and the right grip makes the reps more effective , thank you for pointing out the correct forms.

    • James Fallon

      I’m a beginner on deadlifts myself and this was much more helpful than any advice I was given, thank you so much!

      • F4rhan_17


    • SaRE fIn

      Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.

    • Ez

      The video is great. I can’t believe how much I can now deadlift after getting the right form!


        @Jack Newell what

      • Tyrone

        @SYED SHAZEB It’s complicated

      • leonardo zampini

        @Jack Newell ahhaahha

      • Nazf X

        @Jack Newell so unexpected 😂😂

    • amajors56

      Thanks for showing us how to do this exercise. Looking forward to adding this to my routine

    • michelle r

      Thanks for the deadlift instructions especially for beginners because this can be dangerous if done incorrect to

      • Nancy Murphy

        yes i agree! I’ve seen my husband do these but he doesn’t always follow the proper form. I’m going to send him Dr. Balduzzi’s video so he doesn’t injure himself.

    • Chocolate Harambe

      Super useful. Definitely gonna need this for my first time! Great video, thank you very much! 🙂

    • Benjamin Smith

      Wow, he really explains this difficult workout really well. He breaks it down step by step for you and simplifies this once strenuous maneuver.

    • Lam Par

      Cool, at least i can try deadlift for the first time in my next work out, have no idea how to do it properly before this. Thank for sharing!

    • Shotokan Tiger

      Thanks for the finer points here Doctor, never heard about mixed grip and I am going to try it in my next trip to the gym.

    • bush 369

      Thanks man I’ve been wondering if my bottom position is to low… and know I now why my scapula is over the bar!! Keep it up … best channel on the tube!

    • Sharmin Nahar

      This is really very useful exercise for muscle building. Thanks for sharing so many ways to do deadlift.

    • kassem safad

      I always include the barbell deadlift into my workout routine, such a beneficial exercise! thank you for the great demonstration guys

    • Loose Goose

      Thanks. Did my first deadlift today. These points about form really helped me.

    • Melanie Castro

      Wow… that little bar-to-the-shin tip made the BIGGEST difference. My spine doesn’t feel strained whatsoever now!! Thank you!!

    • JazzarBizzle2006

      Thank you for not talking for 15 minutes to tell us about a simple motion unlike most exercise tutorials 👍🏽👍🏽👍🏽

      • Fit Father Project - Fitness For Busy Fathers

        You’re very welcome 😊

      • Havine Sun


      • GTchum

        @William Keating most likely it’s to squeeze some extra watch time to your YouTube statistics

    • Manny Flores

      I’m about to add deadlifts to my routine. A true beginner. I appreciate how clearly you described and demonstrated this lift. Thanks.

      • Fit Father Project - Fitness For Busy Fathers

        You’re very welcome Brother 👍🏼

    • Super Universe

      Great video, thank you. I’m always conscious about doing the dead lift as my back just turtles up so this has definitely helped me thanks

      • Fit Father Project - Fitness For Busy Fathers

        You’re very welcome! I’m very glad this was helpful for you 🙏🏼

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