Deadlift form: what to check on every rep

How to film it

One set, filmed so the whole movement stays in frame. A steady phone matters more than a perfect angle.

Common mistakes

1. Hips rising early

   The hips shoot up before the bar leaves the floor, so the back does the work the legs should.

   CuePush the floor away. Chest and hips rise together.

2. Rounding the lower back

   The lower back flexes as the bar breaks from the floor or near the knees.

   CueBrace hard and pull the slack out of the bar before you lift.

3. Bar drifting forward

   The bar swings away from the shins and thighs instead of travelling straight up.

   CueDrag the bar up your legs. Lats tight, armpits over the bar.

4. Jerking the bar off the floor

   The lift starts with a yank, and the back position is lost before it begins.

   CuePull until you hear the plates click, then drive.

5. Leaning back at lockout

   The lifter hyperextends at the top instead of just standing tall.

   CueFinish with glutes, stand straight, done.

6. Squatting the deadlift

   Hips start too low, knees push forward and get in the bar's way.

   CueShins nearly vertical, hips higher than a squat.

What Formax shows you

This is a real deadlift set and Formax's feedback on it, unedited. Rep 1 is clean; reps 2 and 3 get a watch for the hips rising early.

General coaching information, not medical advice. If something hurts, stop and see a professional.