Deadlift: Technique, Errors and Variations (Conventional, Sumo and RDL)

The deadlift is the most complete strength training exercise. Develops posterior chain, core strength and transfer to real life like no other. It is also the one that causes the most injuries when poorly executed. This article is the technical manual.

Physiological concept

Direct answer: The deadlift is a hip hinge pattern with the maximum possible load. It involves glutes, hamstrings, spinal erectors, lats, trapezius, forearms and the entire core. It is the exercise that most strengthens the posterior chain and posture.

Conventional technique: step by step

1. Static setup

• Bar on the floor, over the middle of the foot
• Feet hip-width apart
• Slightly open tips (5 to 15°)
• Shins approximately 1 to 2 cm from the bar

2. Grip and positioning

• Descend by squatting slightly
• Hands shoulder-width apart (outside the legs)
• Pronated or mixed grip
• Arms extended, not bent
• Hips higher than knees

3. Neutral position

• Neutral spine, neither flexed nor hyperextended
• Chest up
• Scapulas depressed (not retracted as in bench press)
• Activated backs (“protect armpits”)

4. Pre-tension (“take up slack”)

• Lightly pull the bar until you feel resistance
• Breathe and hold air (modulated Valsalva maneuver)
• Tension in everything: grip, lats, core

5. Phase 1: floor to knee

• Push the floor with your feet
• Bar rises straight, glued to the shins
• Hips and shoulders rise in proportion
• Trunk position does not change in inclination

6. Phase 2: Knee to Top

• Extend hip and knee simultaneously
• Hip under the bar
• Glute contracts at the top
• Do not hyperextend the lower back

7. Descent

• Hip goes back first
• Bar goes down glued to the leg
• Maintain a neutral spine
• Below the knee, bend the knee
• Barra plays controlled solo

8. Reset between repetitions

• Do not do “touch and go” with maximum load
• Restart setup and tension with each rep (“dead stop”)
• At moderate loads, touch and go is acceptable

Most common errors

Mistake 1: rounded lower back

Lumbar rounding under load = main cause of injury.

Correction:

• Reduce load
• Activate lats before pulling
• Film and check
• Stronger core (side plank, deadbug)

Mistake 2: slash away from the body

Increases lever arm, lumbar overload.

Correction:

• lats activated, tight bar
• Think “pull the bar against the leg”

Mistake 3: hips rise before the torso (“good morning deadlift”)

Indicates a weak hamstring or setup error.

Correction:

• Push the floor (not “pull with your back”)
• Hips and shoulders rise together
• Strengthen posterior with RDL

Mistake 4: Lumbar hyperextension at the top

When blocking, some people throw their lower back backwards.

Correction:

• Stop when glutes are contracted and hips are aligned
• Do not force your hips to “break” backwards

Mistake 5: Shoulders too far behind the start

Bar starts with shoulders too far behind the bar = long arm, bad pattern.

Correction:

• Shoulder blades over the bar at the beginning
• Hips at ideal height (between squat and stiff)

Mistake 6: Bouncing on the floor

Use bar bounce to make next rep easier.

Correction:

• Dead stop
• Reset every rep under heavy load

Variations

Sumo deadlift

• Feet wide open, tips out
• Arms inside legs
• More vertical trunk
• More quadriceps and adductors
• Shortest distance from bar to lockout

Romanian deadlift (RDL)

• Start standing, bar at hip height
• Slight fixed knee flexion
• Hip backwards (hip hinge)
• Bar descends controlled to mid-shin
• Emphasizes hamstrings and glutes

Stiff-legged deadlift

• Similar to RDL but with almost locked knee
• More hamstring stretching
• Higher risk if limited mobility

Deadlift deficit

• Standing on a 5–10 cm platform
• Greater amplitude
• Extra work at the beginning of the movement

rack pull

• Barbell on rack pins (below or above the knee)
• Largest possible load
• Emphasis on lockout
• Useful for dorsal and trapezius

Trap bar deadlift

• Hexagonal shaped bar
• Neutral grip, legs in
• Hybrid between squats and deadlifts
• Lower lumbar stress, good for beginners

Footprint: options

Pronation (both palms backwards)

• Standard for light and moderate loads
• Develops grip bilaterally

Mixed (one palm pronated, the other supinated)

• Prevents bar from slipping
• Use with heavy loads
• Switch sides

Hook (hook grip)

• Thumb inside, fingers on top
• Safe and symmetrical
• Painful at first, adapt

straps

• For high volume back training
• Take grip out of the equation
• Do not use in specific land training for strength

Schedule

Beginner

• 1x per week
• 3x5 with moderate load
• Focus on technique before progressing

Intermediary

• 1 to 2x per week
• Toggle conventional + RDL or variations
• 3 to 5 sets of 3 to 8 reps

Advanced

• 2 to 3x per week with periodization
• Mix of heavy, medium and assistance
• Variable RIR

Myths

“Deadlift is only for powerlifters.” No. Hip hinge pattern is basic for anyone.

“You have to do it on the floor.” Rack pull, platform deadlift or trap bar are valid alternatives.

“It’s bad for hernia.” No active hernia + correct technique + progression = deadlift strengthens. With a hernia, adjust it with a professional.

“Sumo is cheating.” It’s a legitimate variation. Smaller amplitude compensated by greater stabilization.

“You need to round your lower back to lift a lot.” Discreet rounding in elite athletes is not ideal; For 99% of the population, a neutral spine is the way to go.

Tips used by personal trainers

• Shoot from the side in all heavy sessions
• Student afraid of deadlifts: start with trap bar or kettlebell
• On a day without power, reduce load by 20% and train technique
• Include RDL 1x/week even in weeks without heavy deadlifting
• Strong core (side plank 60s per side) is a prerequisite for high loads

Key Points

• Bar over the middle of the foot, glued to the leg throughout the movement
• Neutral spine, depressed scapulae, active lats
• Hips and shoulders rise together
• Reset and dead stop on heavy loads
• Variations (RDL, sumo, trap bar) complement and correct weaknesses

---

Additional reading:

• Free squat: technique
• Bench press: technique
• Overload progression
• Training volume for hypertrophy