How to Deadlift: Step-by-Step for Beginners

If you’ve been avoiding deadlifts because you’re worried about “doing them wrong,” you’re not alone. The deadlift is one of the most beneficial exercises you can do — but it’s also one of the most misunderstood.

At OPEX Bristol, where we specialise in semi-private personal training, we see this all the time: people are either intimidated by the barbell or they’ve been taught a dozen confusing cues that make lifting feel harder than it needs to be.

In this guide, I’ll break the deadlift down into simple, progressive steps that anyone can follow. You’ll learn how to hinge at the hips, progress through easier variations like the kettlebell deadlift, and eventually build the confidence to master the conventional barbell deadlift.

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🏋️‍♂️ Why Deadlifts Are Worth It

Deadlifts aren’t just for powerlifters. They’re one of the best exercises for:

Whole-body strength – from your grip to your glutes.
Bone density – vital as we age.
Muscle growth – especially in the hamstrings, glutes, and back.
Hormonal balance – compound lifts give your body a reason to adapt.
Real-world transfer – from moving furniture to carrying the shopping, deadlifts make life easier.

Step 1: Learn the Hip Hinge

The hip hinge is the foundation of the deadlift. If you can’t hinge properly, you’ll struggle with every variation.

Start with soft knees and your hands on your thighs.
Push your hips back as far as you can until you feel a stretch in your hamstrings.
Return to standing tall.
Repeat until you can consistently feel that hamstring stretch.

💡 Coaching tip: If you struggle to keep a neutral back, try holding a PVC pipe or broomstick against your spine. You’ll quickly feel when you round because the stick will lift away.

Step 2: Single-Leg Romanian Deadlift (RDL)

If the hip hinge feels awkward, this variation can help.

Stand on one leg with a soft bend in the knee.
Use the opposite leg as a “counterbalance,” reaching it behind you as your torso tips forward.
Lower until you feel that stretch in the hamstring, then return to standing.

This move “forces” your hip to do the work instead of your spine — a great teaching tool.

Step 3: Romanian Deadlift (RDL)

Once you’ve got the hinge, it’s time to add load.

Hold a PVC pipe, barbell, or dumbbells in front of you.
Perform the same hinge motion.
Keep the bar close to your body and focus on controlling the descent.

✅ You can progress this movement with weight indefinitely. In fact, for many people, the RDL alone delivers most of the benefits of deadlifting.

Step 4: Kettlebell Deadlift

Now we introduce the floor.

Start with a kettlebell between your feet.
Hinge until your hands reach about knee height, then bend your knees slightly to grab the bell.
Push the floor away to stand tall.
Lower by hinging again until your hands are near your knees, then bend your knees to set the kettlebell down.

This movement is more forgiving than the barbell deadlift, making it a perfect stepping stone.

Step 5: Trap Bar Deadlift

If you have access to a trap bar (hex bar), this is another great option.

Step inside the bar.
Use the same hinge mechanics, then bend your knees to reach the handles.
Push the floor away and stand tall.

Trap bars are easier for beginners because the weight sits closer to your centre of mass, reducing the need for precision.

Step 6: Conventional Barbell Deadlift

The final step — and what most people think of as “the deadlift.”

Start with your feet under the bar so it runs over your shoelaces.
Hinge until your hands reach knee height, then bend your knees to grab the bar.
Push the floor away with your legs and stand tall.
Lower by hinging to just past your knees, then bend your knees to return the bar to the floor.

Pro Tips:

Don’t pause too long at the bottom. Beginners often reset into a worse position. A smooth tap and lift works better.
Think “push the floor away” rather than “pull the bar up.” This simple cue corrects most form issues.

Common Deadlift Myths

❌ “Deadlifts are dangerous.”
Deadlifts aren’t inherently risky. Poor programming (too heavy, too fast, too often) is usually the culprit.
❌ “You need perfect form or you’ll get injured.”
There’s no single perfect technique. It’s about finding a setup that works for your body and progressing gradually.