The deadlift is widely considered one of the best full-body exercises you can do. When performed properly with good form, deadlifts work your entire back chain, including your hamstrings, glutes, calves, lower back, and core. They also build overall strength without putting strain on your joints like many other exercises can. However, as with any exercise, improper form can increase your risk of injury. As a beginner female lifter, taking the time to learn and refine your deadlift form is crucial. This article will provide a detailed breakdown of the proper deadlift form and tips for women to help you deadlift safely and effectively.
Getting Set Up
Before you grab the bar, you must get into the right stance and position. Stand with your feet hip-width apart, with your toes pointed slightly outward at a 10-15 degree angle. Keeping your back naturally arched with a neutral spine, bend at your hips and knees to lower down and grip the bar. Your shoulders should be directly over the bar, and your shins should touch the bar before you lift.
- Grip the bar with an overhand grip, hands spaced slightly outside hip width. Chalking up your hands can help you maintain a strong grip throughout the lift.
- Keep your chest up and abs braced throughout the movement to support your lower back. Think of pulling the slack out of the bar rather than picking it up off the floor.
- For beginners, start with an empty Olympic bar or lighter dumbbells until you master the movement pattern. Adding weight too quickly can increase injury risk.
Hips and Knees
As you initiate the lift, focus on driving up through your heels by pushing your hips back and bending at the knees simultaneously. Many lifters make the mistake of bending over at the waist or lifting with their back instead of using their leg muscles. Drive your hips, back, and knees out as if trying to “sit back” into a chair.
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- As the bar passes your knees on the way up, consider thrusting your hips forward to stand tall at the top.
- For optimal form and safety, your shins should stay nearly vertical throughout the entire movement. Leaning back or allowing your back to round can put unnecessary strain on your lower back.
- At the top of the lift, your knees should be slightly bent, and your body should form a straight line from your shoulders to your knees.
Coming Down Safely
Lower the weight back down in a controlled motion by bending the hips and knees together. Your back angle should remain neutral, avoiding excessive rounding or arching of the spine. Think of the downward motion as “releasing” the weight in a controlled drop versus lowering quickly under control.
- Avoid yanking the bar or letting it crash at the bottom of the movement. This strains your arms, back, and shoulders and can increase injury risk over time.
- A 5-count lowering is a good pace for beginners to reinforce proper form on the eccentric/lowering phase.
- The bar should nearly graze the floor before reversing direction to complete the rep in a smooth, continuous motion.
Breathing and Bracing
Maintaining proper breath control throughout the deadlift is crucial for supporting your core and back. Inhale and contract your abs before you initiate the lift. Hold that breath and brace through your midsection until you are standing upright with the bar at the top. Then, exhale in a controlled motion on your way back down.
- Do not hold your breath so long that you become lightheaded. Breathe between each rep as needed at the top or bottom of the lift.
- Proper bracing helps women especially avoid injury by keeping tension through the core and preventing the back from rounding under load. Practice bracing drills without weight until you master them.
Grip and Hand Position
For beginners, an overhand grip with hands shoulder-width apart works best to properly engage your back and build overall strength. Remember that your hands are only there to hold the bar – they should not bear significant weight or assist the lift. Let your legs, glutes, and back do the work.
- An alternating grip (one hand supinated, one pronated) can be used for higher weights later on when your grip starts to fail, but it is best avoided as a beginner.
- Do not wrap your thumbs around the bar. Keep them outside and over the bar to avoid injury if it rolls backward during the lift.
- Be sure to also work grip strength on the side with assistance exercises like farmer walks or towels to help avoid any potential issues down the road.
Common Mistakes to Avoid
Now that you understand proper deadlift technique, here are some of the most common form breakdowns beginners make that you’ll want to steer clear of:
- Rounding your back – This is the number one cause of lower back injuries. Keep your core braced and your back naturally arched.
- Lifting with the back instead of legs – Initiate upward movement by thrusting your hips and driving through your heels.
- Looking down at the bar – Keep your neck in line with your spine and chest up for balance throughout the lift.
- Yanking or jerking the bar – Maintain control on the way up and lower it smoothly without momentum swings.
- Touch and go reps – The bar should touch the floor, with each rep being controlled, not bounce.
- Leaning back at the hips – Keep your body in one straight line from shoulders to knees.
- Inconsistent foot placement – Your stance should remain consistent from rep to rep.
Programming and Progression
For beginners, start with a bodyweight elevation to practice the movement pattern before adding weight. Once you’ve mastered your form with just the bar, add small 2.5-5 lb plates each session until you find a challenging weight for sets of 5 repetitions. Some sample beginner programming may include:
Week 1:
- Barbell Deadlifts 3×5
- Bodyweight Hip Thrusts 3×12
Week 2:
- Deadlifts 3×5 with 10 lbs added
- Bodyweight Squats 3×12
Week 3:
- Deadlifts 3×5 with 5 lbs added
- A Dumbbell Suitcase Carries 3×20 yards
Work up in small increments every 1-2 weeks as your form and strength allow. Always focus on technique over weight and stop increasing if you feel form breaking down. Properly deadlifts can greatly benefit your strength and overall fitness with time and practice. By focusing on nailing down the fundamentals as a beginner, you set yourself up for success lifting heavier safely down the road.
Additional Tips for Women
In addition to mastering solid technique, here are some other factors for women especially to consider when learning to deadlift:
- Start light – Many females are stronger than they think, but it’s always better to avoid being too light or heavy when first learning.
- Practice bracing – Core and back stability are extra important for females. Master bracing drills before adding weight.
- Be aware of your cycle – Hormone fluctuations may affect your strength levels during certain times of the month. Start light on those weeks.
- Consider padding – Use yoga mats, weightlifting gloves, or padded sneakers for comfort until your body adapts to the movement.
- Don’t compromise form – It’s better to lift a lightweight with perfect technique ten times than a heavy one with sloppy form just once. Your spine health depends on it.
- Seek assistance – Ask a knowledgeable trainer for form checks if needed, especially if you have injuries or imbalances that may affect your execution.
- Focus on glutes – Hip thrusts, deadlifts, lunges, and squats greatly benefit female glute development over time. A stronger posterior chain protects your back.
- Be patient – Like all new skills, developing deadlift competency takes focus, practice, and time under manageable weights. Stick with it!
With a dedication to building strength safely over months of training, women can reap exceptional benefits from deadlifts. However, your long-term health is most important, so take the time as a beginner to nail down the fundamentals before prematurely advancing weight or intensity levels. By practicing the tips outlined here, you set the stage to deadlift effectively for life.
Common program structures for beginners
Now that we’ve covered the technique, here are some sample program structures you can follow as a beginner to build your deadlift strength over time progressively:
Linear progression:
- 3 sets of 5 reps twice per week
- Increase weight by 2.5-5 lbs each session once you can complete all sets and reps
Push-pull split:
- Deadlifts 1×5, 1×3, 1×1 on pull days
- Focus on adding volume before weight
Full body 3x per week:
- Week 1: 3×5 at 55% of 1RM
- Week 2: 3×5 at 60% of 1RM
- Week 3: 3×5 at 65% of 1RM
- Deload every 4th week
Hybrid linear progression:
- 3×5 twice per week for the first 6-8 weeks
- Transition to 3×3, then 5/3/1 progression
Regardless of the specific program, the goals as a beginner are to:
- Focus on perfecting your technique before heavyweights
- Gradually work up in weight and volume over months
- Incorporate recovery weeks as needed
- Use a training log to track progress over time
Examples of accessory exercises to pair with deadlifts include:
- Back extensions
- Hyperextensions
- Glute bridges
- Hip thrusts
- Hamstring curls
- Cable/band pulldowns
- Core work like planks
These help strengthen supporting muscle groups, reinforcing your form under heavier loads. Two to three accessories after your main deadlift work sets are sufficient.
Formcheck footage and trainer feedback
Having other more experienced lifters periodically check your deadlift form is invaluable, especially in the beginning. Things like joint alignment, back angle, bracing, and bar path are difficult to self-assess perfectly on your own.
Consider enlisting the help of:
- A trained coach at your gym
- Experienced female lifter friends
- Posting form check videos online
- Hiring a personal trainer for a session
New mirror angles, another set of eyes, and cues tailored to your specific movements help troubleshoot weaknesses early before they lead to injury. Phone or gym cameras also allow you to review your form periodically.
Progress is not linear – remain patient with yourself
As with any physical skill, your deadlift progression will not follow a perfectly straight line upward despite your best efforts. Factors like stress, sleep, diet and hormones influence your daily strength and performance.
Expect some sessions to feel heavy or “off,” even with the same weights. Small plateaus and fluctuating strength levels are normal. Focus on the overall trend over weeks and months rather than individual workouts.
Improving mobility, flexibility, and recovery between sessions will serve you better long-term than grinding through workouts when fatigue has set in. Listen to your body, take necessary breaks, and allow yourself grace through this learning process. With consistency, technique truly does become second nature over time.