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Pick It Up, Put It Down, Repeat.
If there’s one lift that tells the truth about your strength, it’s the deadlift.
No mirrors. No fancy setup. No way to fake it.
Just you, a barbell, and gravity testing you.
Before we move on to the other two pillars of strength; the bench press and the squat; we’re starting here.
The deadlift is simple, raw, and brutally honest. It tests your power, your patience, and your mindset all at once.
Now let’s learn how to execute the deadlift!
"Surely a person of sense would submit to anything, like exercise, so as to obtain a well-functioning mind and a pleasant, happy life."
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The Setup: The Start Determines the Finish.
Most lifters lose their deadlift before the bar even moves.
They rush the setup, yank the bar, and wonder why it feels off.
But if your setup is tight, the lift usually takes care of itself.
Foot Placement:
Keep your feet about hip-width apart, with the bar directly over the middle of your foot. It should line up with your shoelaces; not in front of your toes or too far back toward your heels.Grip:
Start with a double overhand grip for your warm-ups. Once the weight gets heavy, switch to a mixed grip or hook grip. Save straps for later. You want your grip strength to grow with your pull.Hips:
Your hips should be between your knees and shoulders. You’re not squatting the bar up, but you’re also not doing a stiff-leg deadlift. Think “hinge,” not “sit.”Brace:
Take a deep breath into your stomach, not your chest. Expand your belly and ribs out 360 degrees. This locks your core and protects your spine. If someone hit you in the gut, you should be ready.Pull the Slack Out:
Before you lift, create tension between yourself and the bar. You should hear a soft click as the bar tightens against the plates. This helps you stay controlled and explosive off the floor.
The Key:
Tension first. Movement second.
If you move before you’re tight, you’ll leak power before the lift even starts.
The Cues That Actually Work
Don’t overcomplicat your cues. Many trainers/coaches like to try and sound smart with their verbage… other than making them feel “smart” it doesn’t help anyone.
Here are some that actually work in real life:
“Drive your feet through the floor.” (Stops you from yanking the bar.)
“Puff your chest up.” (Keeps your spine locked in position.)
“Drag the bar up close to your shins.” (Keeps the bar path tight and efficient.)
“Finish tall, not leaned back.” (No ugly hyperextension at the top.)
Each rep should feel like a controlled explosion: smooth, tight, and fast.
You’re not fighting the bar. You’re lifting it straight up.
Methods: How to Program It
The deadlift takes more out of your body than almost any other lift.
You can’t go heavy all the time and expect to keep progressing.
Smart programming builds your strength while protecting your nervous system and recovery:
Heavy Work (1–5 reps):
Do this once a week or every 10 days. Focus on high tension and speed. The goal isn’t just lifting heavy — it’s lifting heavy well.
Volume Work (5–8 reps):
Use this for building muscle and endurance in your posterior chain. Slightly lighter, but still demanding. This is where you grow the tissue that supports your strength.
Speed Pulls (50–70% of max):
Lighter, faster reps to train force production. The bar should move with intent — explode off the floor while staying tight.
Accessory Work:
Think of these as your support crew. RDLs, good mornings, reverse hypers, heavy carries, back extensions, and rows all build the muscles that feed your deadlift.
Variations: Build Strength from Every Angle.
The deadlift has many versions. Each with a purpose. Don’t treat them all the same.
Use the right variation to target your weak spots and build total strength.
Conventional Deadlift
The classic style. Best for overall strength and tension. This is the lift that teaches you how to hinge properly.
Sumo Deadlift
Feet wide, hands inside your legs. More upright posture, more hips and adductors. Great for lifters with long legs or limited mobility.
Trap Bar Deadlift
A hybrid between a squat and hinge. Easier on your back and great for athletes who want power and posture, not just a PR.
Deficit Deadlift
You stand on a small plate or block. The extra range of motion builds off-the-floor strength and teaches better control.
Rack Pulls
Start from just below your knees. Focuses on your lockout, back, and grip strength. Don’t abuse it; it’s a tool, not an ego lift.
Romanian Deadlift (RDL)
Hips back, knees soft, control the bar down the thighs. This variation builds strong hamstrings and glutes, and improves your hinge pattern.
Each of these teaches something different.
Rotate them with purpose, not randomness.
Programming Example:
Week 1: Heavy Conventional (4x3) + RDL (3x8)
Week 2: Speed Pulls (6x2 at 60%) + Reverse Hyper (3x12)
Week 3: Deficit Deadlift (3x5) + Barbell Rows (3x10)
Week 4: Deload or switch to Trap Bar for lighter work
Rotate styles and intensities. You’ll stay stronger, healthier, and avoid plateaus.
Thanks for reading this week’s edition of The Weekly Standard!
If you found value in these insights, share it with a training buddy or post it on your social feed; let’s spread the knowledge and push each other to new levels. See you next time!
COACH’S INSIGHT
If your deadlift feels off, don’t just blame your form.
Film your setup. Look at your position before you pull.
Most problems come from poor starting alignment, not poor lifting.
A few quick reminders:
Tight setup = strong pull.
Learn to brace before you move.
Build your hinge pattern before chasing load.
Strength is earned, not forced.
Keep the long view in mind: you don’t need to hit PRs every week.
You just need to get a little stronger, a little sharper, and a little more confident every time you grab the bar.
Read part 2 in this lifting series:
or if you’re feeling like taking the next step: