---
title: 'How to PROPERLY Deadlift for Growth (5 Easy Steps)'
source: 'https://youtube.com/watch?v=XxWcirHIwVo'
video_id: 'XxWcirHIwVo'
date: 2026-06-30
duration_sec: 483
---

# How to PROPERLY Deadlift for Growth (5 Easy Steps)

> Source: [How to PROPERLY Deadlift for Growth (5 Easy Steps)](https://youtube.com/watch?v=XxWcirHIwVo)

## Summary



## Transcript

deadlifts are scary
but they don't have to be and five super
simple steps I'll show you exactly how
to properly deadlift to maximize growth
unlock your untapped strength and
performance and minimize your risk of
injury
one
creating the pillar
getting this right is crucial we need to
get your bones in the right place before
we even consider bending down to grab
the bar let's start with your feet walk
up to the bar and align it right over
your shoelaces in the middle of your
foot widen your feet to about hip width
apart with your toes facing forward for
most people this is the best foot stance
but later in Step 4 if this feels
uncomfortable you can widen your feet
and or Point your toes outward and see
if that works better for you next we
need to fix your hips and ribs into the
correct position dead lifting with the
hips and ribs misaligned is the most
common reason for back injury they
should remain stacked like a pillar and
stay that way as you lift to do that
let's start with the hips so think of
your hips as a bowl full of water most
people stand with an anterior pelvic
tilt which causes the water to tip over
the front of the bowl instead tilt your
pelvis back so the bowl is flat you can
think as if you were trying to bring
your belt buckle up to your chin as for
the ribs most people stand with them
flared out flatten them by engaging your
core at this point your ribs and hips
should be stacked evenly on top of each
other but to keep them locked in that
position I want you to squeeze your
glutes and inner thighs together and
feel yourself getting taller as you do
so and finally make a fist in each hand
and push them down towards the ground to
straighten your arms and activate your
lats at this point you should feel your
glutes inner thighs core and lats all
working
you're ready for step two
grabbing the bar
this is where most people will round
their back and shoulders and lose the
tightness we work so hard to create
instead I want you to keep the pillar we
created in step one and start pushing
your hips back while keeping your fist
pushing straight down under your
shoulders you can imagine you had a bag
full of groceries in each hand and
you're trying to close the car door with
your butt you want to continue pushing
your hips back as far as you can without
your big toes coming off the ground the
moment you lose pressure in the big toe
is a moment you've pushed your hips back
too far once you reach that end point
bend your knees and bring your shins to
the bar to pull yourself down those last
few inches keep going until you can hook
your hands onto the bar just outside
your knees at this point there's three
things you must look out for before you
move on to the next step number one the
further away the bar is from you the
more strain will be placed on the lower
back this is why the bar must be
directly over your midfoot with your
shins just about touching the bar number
two if your hips are too high you'll use
more of your lower back but if your hips
are too low you'll end up doing more of
a squat than a deadlift although it will
look slightly different depending on
your Anatomy you want your hips to be
somewhere above your knees but below
your shoulders and number three a
neutral spine but don't forget that your
neck is part of the spine so draw your
head back and pick a spot on the floor a
few feet in front of you so that your
head extends in the same line as the
rest of your back
you're now ready for step three creating
the wedge this is the last thing you
need to do before liftoff the wedge is a
powerful position that'll prevent your
lower back from being compromised as
soon as you lift the weight to create it
drive your knees out against your arms
then take a deep 360 breath as if you
were wearing a belt and trying to push
air against all sides of it and then
brace your core as if someone were about
to punch your stomach next to get rid of
any rounding in the upper back and
shoulders think about extending your
chest and getting tall from your hips
all the way to your head and finally
activate your lats by squeezing your
armpits as if you had oranges in them
and you were trying to make orange juice
if you've done this properly you should
feel tension in your lats core glutes
and hamstrings you're ready for step
four push
[Music]
but first comment below what other
exercises you might be struggling with
I'm doing a series all of these exercise
porn videos and I'd love to hear what
you'd like to see me cover next this is
actually the simplest step but it's also
where most people screw up they think of
the deadlift as a pull and end up
breaking out of the position we work so
hard to create
to avoid this imagine your arms were
ropes with hooks at the end of them just
hanging onto the bar then to lift the
weight rather than going from zero to a
hundred and jerking the weight off the
floor keep the tightness recreated in
step 3 and think about pushing the floor
away with your feet harder and harder
until the bar lifts off the ground when
done correctly rather than your hips
Rising first and lower back rounding
your hips and chest should rise at the
same rate continue pushing the floor
away until the bar passes your knees and
then think about thrusting your hips
forward or humping the air in front of
you to meet the bar at the top of the
lift but to avoid injuring your back at
the top your shoulders should not be
behind your heels and your lower back
should not be arched this is a sign that
you've extended your back too far
to prevent this as you come to the top
imagine you're about to get punched in
the stomach and keep your glutes
squeezed together
at the top your hips ribs shoulders and
Chin should all be stacked like parallel
floors of a building now if you've done
this step correctly you should feel a
slight pump in your lats hamstrings and
glutes but don't be alarmed if you also
feel this in the lower back muscles they
help stabilize the weight as you lift
and will be an area where you'll notice
a lot of growth but you want to avoid
doing too many lower back demanding
exercises all in one workout as it can
be too much for these muscles to handle
that's exactly why it's so important
that you use a well-written program a
first step-by-step plan that shows you
exactly how to work out every week and
how to do every single exercise in the
detail you need to minimize injury and
maximize growth just head on over to
build science.com and take our free
analysis quiz to find out what program
is best for you and your body but for
now it's time for step five descent
foreign
this is where many people not only
injure themselves but also miss out on a
lot of muscle growth by letting gravity
drop the weight we want to control the
weight down but we need to do this
correctly now this will look very
similar to what we did back in step two
the only difference now is that you have
a bar many people tend to let the bar
sway forward in front of them which
causes a lot of stress on the lower back
instead push your hips back and Slide
the bar down as close as possible along
your thighs as soon as a bar passes your
kneecaps that's when you can bend your
knees and Slide the bar along your shins
to get the bar back over your mid foot
but to avoid losing tension and leaving
gains at the table avoid bouncing the
weight up off the floor instead stay
tight and gently touch the floor with
the weight before your next rep congrats
my friend you've just done the perfect
deadlift not so scary after all right
can give this video a watch next to find
out what other exercises will help grow
your back and I'll see you next time