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Create a checklist for proper form of a Deadlift

Ensure you have a proper warm-up routine to activate your muscles.

Perform dynamic stretches focusing on the lower back, hamstrings, and hips.

Use lighter weights to practice form before adding heavier loads.

Stand with your feet hip-width apart, toes pointing slightly outward.

Position the barbell over the midfoot, close enough to touch your shins.

Choose a grip: conventional (double overhand or mixed grip) or sumo (wider stance).

Bend at your hips and knees to lower your body to the bar.

Keep your back straight and neutral, avoiding rounding or excessive arching.

Engage your core to stabilize your spine.

Push through your heels to lift the bar, extending your hips and knees simultaneously.

Keep the bar close to your body as you lift.

Avoid jerking or using momentum; lift in a controlled manner.

Fully extend your hips and knees at the top of the lift.

Stand up straight with your shoulders back and chest up.

Avoid leaning back or overextending your lower back.

Lower the bar by hinging at the hips first, then bending your knees.

Maintain a straight back and keep the bar close to your body.

Use controlled movements to avoid dropping the weight.

Set the bar down gently, ensuring safety.

Stretch your hamstrings, glutes, and lower back after completing your sets.

Assess your form and make adjustments for your next training session.

Use proper footwear with a flat, stable sole.

Consider using a lifting belt for heavier weights.

Never attempt a weight that compromises your form.

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