Deadlift Without Fear
Let’s clear the air, shall we?
Deadlifts have a reputation for being dangerous or “bad for your back” — and it’s time we change that.
Some folks hear the word “deadlift” and immediately picture a meathead in a stringer screaming while cat-back wrenching too much weight off the floor.
CrossFit has done a lot to help dispel this myth, but there’s still a long way to go.
In reality, the deadlift is one of the most useful movements for everyday people like you and me.
Along with the squat, deadlifts are one of the best lifts for total-body strength, longevity, and joint health.
Why Deadlifts Matter
The deadlift isn’t just for powerlifters, or people trying to get super-strong. It’s a foundational human movement pattern— a hinge — that teaches you how to pick things up off the floor safely and efficiently.
Things like:
Laundry baskets
Your kid’s car seat
A pack of bottled water
A box of Costco groceries
A toddler
When you learn to deadlift properly, you strengthen your posterior chain — your glutes, hamstrings, and back — while also protecting your spine and improving your posture.
Regular deadlifting:
Builds muscle (especially in your legs, and upper back)
Supports a stronger, healthier spine
Improves bone density
Helps prevent injuries as you age
Trains you for real-life strength
In short: deadlifts lift pay off now and later.
“Aren’t Deadlifts Dangerous?”
I know you’ve heard stories or seen videos of people rounding their backs, passing out, or hurting themselves doing deadlifts.
The deadlift isn’t dangerous — bad form is.
It would be like saying “gum is dangerous” because you know someone who choked on a mouthful of Bubbalicious.
When done correctly and progressed gradually, the deadlift is one of the safest and most beneficial exercises you can do.
That’s why learning the right setup is crucial.
We teach all of our clients this simple 5-step deadlift setup when deadlifting a barbell:
Here are the 5 steps:
Feet under bar: Bar should be over your midfoot (1” from your shins)
Grip the bar with straight legs: Hands just outside your legs.
Shins to bar: Without moving the bar, bend your knees until your shins touch it. Don’t drop your hips.
Set your back: Flatten your back by squeezing your chest up. Don’t move the bar or drop your hips.
Fill your stomach with air, hold that breath in and lift: Push the floor away and lift with control.
Boom. You just did a deadlift.
If you’re more of a visual learner…
CLICK HERE TO WATCH BLAKLEY TEACH THE 5-STEP SETUP
“But I don’t have a barbell…”
No problem.
You can start right now — even if all you’ve got are a pair of dumbbells.
Click the photo to watch how you can do a perfect dumbbell deadlift.
Start Where You Are
Don’t worry about how much you lift. Don’t compare yourself to someone else’s numbers.
What matters is consistency, good form, and slow progression.
Start with dumbbells. A barbell. Heck, even a couple of backpacks filled with books if that’s all you’ve got.
What matters most is that you start.
Your body (and future self) will thank you.
Want help learning the deadlift the right way?
We’ve helped hundreds of people build confidence, strength, and bulletproof form — without wrecking their backs.
Hit reply if you want some help getting started.
Jonathan