TL;DR: Hinge at hips, keep bar close,
brace hard, and push the floor away. Choose sumo or conventional based on your build and
comfort.
The deadlift rewards tight setup, solid bracing, and smart variation selection. Small tweaks in stance, grip, and hip height can add 10–20 lbs quickly while reducing injury risk.
Setup fundamentals
- Bar over midfoot; shins close but not pushing the bar.
- Big breath + brace (360°), lats tight, pull slack before breaking the floor.
- Hips between knees and shoulders; neutral spine; drive feet through the floor.
Sumo vs conventional
- Conventional: More posterior chain; harder off the floor; favors back strength and longer arms.
- Sumo: More quads/adductors; easier off floor, harder at lockout; favors hip mobility and longer torso.
Key accessories
- Romanian deadlifts for hinge strength and hamstrings.
- Paused deadlifts at mid-shin for positioning.
- Leg press/front squats for off-the-floor power; hip thrusts for lockout.
Programming
- 1–2 deadlift exposures/week; 3–6 reps for strength, 6–10 for volume.
- Use RPE/RIR to cap fatigue (stop 1–2 reps before form degrades).