The Dead-lift – Pure Raw Power

If there is one exercise that makes me feel pumped and animalistic, it is the dead-lift. I find there is no exercise as raw, strenuous and basic. Dead-lifts are simply about lifting as much weight as you possibly can off the ground. It doesn’t get any better than that.

A lot of “heavy lifts” like dead-lifts and squats get bad press these days. I suppose rightly so if you perform these lifts with bad technique. That is a lot of weight stress on the lower back and legs if you can’t keep it under control. Maybe I will sound like your mother here, but you have to remember to lift with your legs, not your back.

The Dead-Lift

1. Place a loaded barbell on the floor and stand with your toes under the bar. Grasp the bar by bending at the knees, lowering your butt towards the floor while keeping your back as straight as possible, and your head up. If you are new to this exercise, you can use dumbbells hanging at your sides until you get used to the movement.

2. Drive your heels into the floor and your nose towards the ceiling to perform the lift. Be careful not to round your back or let your shoulders slump forwards. You should feel like the bar is scraping along your shins (and on many occasions I have scratched my shins pretty good!)

3. OPTIONAL – At the top of the lift, flex your lower back hard and shrug your shoulders up.

4. Slowly lower the weight back to the ground. It should feel like you butt is leading the movement, not bending the waist. Remember to keep your back straight, your shoulders back and head up.


I prefer to do dead-lifts on their own day, after a cardio session to get my legs nice and warm. 5-6 sets of 4-6 reps to really build some lower body and core power. If you mix them into your leg routine, I suggest making them the last exercise of the workout and really go all out in weight and reps.