The deadlift is one of the best exercises to build tremendous strength, power and pack on pounds of muscle – however, do them wrong and you greatly increase your risk of injury especially to your back. In this video – with the help of Ed Coan (the greatest powerlifter of all time) and Dr. Stuart McGill (the world’s foremost authority on spine biomechcics and back pain) I’m going to give you 3 simple yet extremely effective steps to perform a perfect deadlift.
Step 1 is setting up in a proper start position – For most people set your feet just inside shoulder width with toes pointed relatively straight forward. The bar should be positioned directly over your mid foot.
As you get down to the bar – there are 3 foundational technique pillars you need to focus assuming for a perfect start position before the bar is moved.
The first we already established with the bar positioned over the middle of your foot. This will ensure the bar is ready to be moved in a straight path. If the bar is positioned too far forward, the bar must then travel back in towards the body as it’s lifted from the ground. And when you’re trying to lift max weights vertically from the ground, horizontal bar movement is detrimental to the efficiency of the overall lift.
The second is to have the bar connected to your body. This means the bar will end up touching the shins in your start position. And no – you dont need the bar 5 inches away from your body because you’re really tall.
Think about this scenario for a moment – if you were to set up with the bar a few inches away from the shins – you lose the desired mid-foot alignment and create more horizontal displacement to complete the lift. Or if you do create mid-foot bar alignment and have the bar away from your shins – it means you’ve shifted your full body too far back and likely will be off balance and therefore unable to create efficient force and power into the rest of the lift.
The final “technique pillar” that completes this start position harmonious trio is aligning the bar with the posterior deltoid, which is essentially where you would place the bar for a low-bar back squat.
If we look closely at your deltoid muscle – we find it is made up of 3 parts: the anterior, middle and posterior portion.
While some use the cue “shoulders over the bar” when setting up a deadlift – I find it can be too general and can lead to more variation in set up positions. On the other hand, posterior deltoid over the bar is more foolproof and will set the person exactly where they should be every time and will create a fairly vertical arm position as a side effect – which is desirable for lifting max weights from the ground.
This last step is also especially crucial if you’re going to use a mixed grip. This method of grabbing the barbell with one hand over and one hand under is commonly used by powerlifters as it is often stronger than a double overhand lift- allowing many to lift more weight.
Now, if your arms were not vertical or very close to it, the bar would likely drift away from the body to a greater extent on the under grip side as you stand up- lending the bar and body to twist. So, if you find yourself twisting in this way while using a mixed grip, you might be starting with your shoulders too far forward.
Ok so before we move on the next crucial step – if you are dealing with any aches and pains while trying to deadlift – after this video head on over to Amazon.com and check out my Injury Fix Book “Rebuilding Milo” It will show you the exact steps I use as a doctor of physical therapy to help fix injuries and help the best athletes in the world return to lifting pain free.
But for now let’s continue with today’s blog.
Before you start your lift from the proper start position – there is a crucial next step (get tight). Most people don’t engage their glute enough at the start and get tight BEFORE the bar moves from the ground. This leads their hips to shoot up in the air and their back to round – killing deadlift efficiency (be sure to watch the full youtube video on this topic linked above for tips/cues from Ed Coan and Dr. Stuart McGill for this step!)
The 3rd and last step is the proper execution or movement of the deadlift. A helpful way to think about this lift is to break it down into two separate parts. From the ground to the knee is similar to a squat in that your chest and hips rise at the exact same rate. Now this doesn’t mean you start in a squat position – rather you assume the 3 fundamental pillars of proper deadlift technique and then “squat it up” to the knee. Step 2 is to hinge like an RDL to the standing position. So put together, the sequence is “squat to the knee, then RDL up”
Last, don’t just drop the bar back to the ground. Remember, every lift in the gym has two parts – an eccentric lowering and a concentric ascent. If you throw out the lowering of a deadlift, you miss out on potential strength and muscle gains as your body has less time under tension.
Instead, We want to control the descent by reversing the prior cues – “Hinge or RDL to the knee and then squat the bar back down.” If done correctly – you’ll finish in the perfect start position ready to start your next rep.
Until next time,
Dr. Aaron Horschig, PT, DPT, CSCS, USAW
This breakdown of the deadlift with Ed Coan and Dr. Stuart McGill is absolute gold. The emphasis on proper bracing and hip hinge mechanics really clears up a lot of common mistakes.
I actually shared this post with a few gym friends via Pink WhatsApp app — the customizable interface makes it fun to stay connected with my training group, especially when we exchange tips like these. Great form + good communication = consistent progress.
Well, I now know how to correctly deadlift after searching a lot in https://google.com
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This deadlift guide is gold straightforward, effective, and backed by legends like Ed Coan and Dr. McGill. Want perfect form? Start here. While you’re at it, spice up your workouts or streams with trending sound buttons and memes at SoundBoardW.com your go-to for soundboard, sound board free, and soundbutton fun!
I’m truly impressed by how well-researched and comprehensive this is. Very well done!
Wow, this deadlift guide is super helpful! Ed Coan and Dr. McGill? That’s amazing!
This is awesome! Finally, a deadlift guide that breaks it down simply. I always struggled with setup. I like the posterior deltoid cue, I’ll definitely try it next time! Especially helpful with mixed grip.
So, basically, if I don’t deadlift like Ed Coan, I should just stick to my couch and Netflix, right? 😂
Wait, so you’re telling me there’s actual technique involved? I thought it was just ‘pick heavy thing up.’ 🤔
I’ve been lifting the bar with my toes pointed sideways like some kind of twisted crab. Guess it’s time to fix that! 🦀
Is it just me or does the phrase ‘get tight’ make this sound more like a yoga retreat than a workout guide? 😂🧘♂️
Control the descent? So you’re telling me I can’t just drop the bar like it’s a hot potato? Bummer! 😅
Use a hip hinge movement, keep a neutral spine, engage your lats, grip the bar tight, and drive through your heels advice backed by Ed Coan and Dr. Stuart McGill.
Learn proper deadlift technique with expert tips from Ed Coan and Dr. Stuart McGill focusing on bracing, hip hinge and spinal alignment.
Great breakdown on proper deadlift form — keeping the spine neutral and driving through the heels really makes a difference! Funny enough, I was watching this video while waiting for a locksmith near me to show up after I locked myself out. Learned solid gym tips and got back into my house — win-win!
This is hands-down one of the clearest deadlift breakdowns I’ve seen-great mix of science and practice. Just like with AI models such as DeepSeek, precision and alignment make all the difference in performance and long-term gains.
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This deadlift guide is spot-on—technique really is everything when it comes to both performance and injury prevention. It’s also a good reminder that recovery and overall body balance matter just as much as form. That’s where Naturopathy services can really support your fitness journey—by promoting natural healing, reducing inflammation, and helping your body stay strong and aligned from the inside out.
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Learning how to correctly deadlift is all about mastering form and building strength over time. Similarly, the Best Punjabi Shayari Collection is built on timeless words and perfect expression, showing that true excellence—whether in fitness or poetry—comes from dedication and precision.
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“Fantastic breakdown—pinning the bar over mid-foot and posterior deltoid alignment made everything click for me. Truly a game-changer for my deadlift form!”
“Love the ‘squat to the knee, then RDL up’ cue—such a clear and actionable explanation. I can’t wait to put it into practice during my next session.”
“Appreciate the focus on controlling the descent—not just lifting, but lowering properly makes so much difference in strength long-term. Great, detailed guidance!”
Great breakdown. The “posterior deltoid over the bar + bar over mid-foot” cue finally stopped my twist with mixed grip, and “squat to the knee, then RDL up” made the lockout feel smooth. Also appreciate the reminder to control the eccentric instead of dropping the bar. When you’re teaching newer lifters, do you prefer moving to straps or mixed grip once double-overhand fails?
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Wow, deadlifts are so crucial for strength! Ed Coan and Dr. McGill? That’s serious expertise. Speaking of myths and legends, anyone else hyped for Black Myth: Zhong Kui? That game looks incredible, based on Chinese folklore!
This is an excellent breakdown of deadlift technique! I especially appreciate the focus on proper alignment and the advice to control the descent for maximum gains. The mention of bloodmoney is a nice reminder to pay attention to all aspects of training.
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Awesome post! Featuring Ed Coan and Dr. Stuart McGill is fantastic. It’s so crucial to deadlift correctly to avoid back injury. Step 1 on foot and bar position, with the bar directly over the mid-foot, is already super useful. Can’t wait for the other steps!
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Deadlifts are such a powerhouse move it’s awesome to see advice coming from legends like Ed Coan and Dr. McGill. Proper form really makes all the difference between gains and injuries. When I’m training, I like to hype myself up with sound effects from sound buttons unblocked nothing like a good audio boost before a heavy lift!
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Love this. Would be great if did a technical treatment of dumbbell deadlift for those of us with home gyms (with no barbells)
Great breakdown on proper deadlift form—keeping the spine neutral and driving through the heels really makes a difference! For those seeking to challenge their mind off the gym, try the Enhanced Queens Puzzle game at https://queensgame.io — perfect for training logical thinking.
Really appreciate how clearly this post explains the deadlift setup and execution—especially the cue about keeping the posterior deltoid aligned over the bar. That detail alone can save so many lifters from rounding their backs. I think it’s a great reminder that even small adjustments make a big difference in both lifting and how we present ourselves online. For example, just like form matters in the gym, having the right words matters on social platforms. If anyone’s looking for fresh inspiration, Click here to Explore some aesthetic bio ideas for Instagram.
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Love that you’re bringing in Ed Coan and Dr. McGill – their insights are gold for anyone serious about lifting without injury. Proper form is everything, especially with deadlifts. Speaking of tests, sometimes it’s fun to see how you stack up on something totally different, like The Rice Purity Test.
Failing to get tight can cause your hips to shoot up too quickly, leading to rounding in the back and decreased deadlift efficiency. For more tips and cues, be sure to check out the full YouTube video featuring insights from Ed Coan and Dr. Stuart McGill.
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This is one of the best deadlift explanations I’ve come across — clear, practical, and backed by real experts like Ed Coan and Dr. McGill. The focus on setup and body alignment really helped me fix my form at the gym. Thanks for sharing such valuable info!
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This deadlift guide featuring Ed Coan and Dr. Stuart McGill is incredibly clear and effective. Perfect technique is key to building strength safely. For a fun break after training, check out these math games to keep your mind sharp!
This guide is incredibly detailed — the explanation of proper setup and the “squat to knee, then RDL up” cue really helped me fix my form. I’ve been applying these steps during my training sessions, and the difference in stability is huge. 💪
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This breakdown of proper deadlift technique is excellent — especially the explanation of bar alignment and the “posterior deltoid over the bar” cue. It’s amazing how small adjustments in setup can make such a big difference in both strength and safety. I’ve been trying to focus more on form and mindset when training, since consistency and discipline matter just as much as physical power.
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before workouts — they really help keep me focused and mentally strong during heavy lifts. Great post, and thanks for sharing expert insights from Ed Coan and Dr. McGill!
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Love the focus on form and safety, especially with experts like Coan and McGill! Protecting your back is huge. And you know, looking after your physical health often goes hand-in-hand with your mental well-being. If you’re ever feeling off, it’s good to remember resources are out there, like a simple Depression Test.