Deadlift Progressions: Beginner To Advanced

Beginner Deadlift Progressions To Get Stronger, Build More Muscle, And Burn Fat Faster

Live Lean Nation, on today’s episode I’m sharing the strength building exercise you need to stop avoiding, and how you can perform it safely, regardless of your fitness level.

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If there’s one exercise I’d like to see more people in the gym performing, it’s this one, deadlifts.

If the sound of that word scares you, you’re not alone, and that’s why I needed to create this post for you.

I’ll be showing you the best deadlift progressions from beginner to advanced.

Are Deadlifts Bad For Your Back?

One of the biggest fitness myths out there is that deadlifts are bad for your back.

Correction.

Deadlifts, with bad form, like any exercise, are bad for your back.

When performed properly, deadlifts are one of the most functional, real life movements that are beneficial for everyone.

Have you ever picked up a grocery bag off the floor?

That’s a form of deadlift.

Have you ever picked your kid up off the floor?

That’s a form of deadlift.

Deadlifts Are The Triple Threat: Strength, Muscle, And Fat Burning

Not only is the deadlift movement functional, it’s also a compound exercise that engages almost every muscle in your body, including the biggest, most calorie crushing muscles in your legs and back.

Deadlifts not only get you stronger for life, they also help you build lean muscle, and increase calorie burning inside the gym, and even more importantly, outside the gym, even when you’re sleeping.

That’s called the afterburn effect.

Ready to give the deadlift a try?

Hold up.

Deadlift Progressions for Beginners

If you’re new to performing the deadlift, here are a few deadlift progressions that I recommend you start with before loading up the barbell with a few plates.

These deadlift progressions are in order of beginner to advanced deadlift variations.

Click the link of the deadlift progression name below to see the exercise demonstration video and guide for that specific deadlift variation.

#1. Kettlebell Deadlift

I like to start beginners with the kettlebell deadlift.

This is an excellent deadlift variation for beginners, as you can safely get your body in position while learning the proper hip hinge movement, without overloading it with a lot of weight.

Alright, let’s break it down:

1. Start by placing a kettlebell on the ground between your feet.
2. Stand with your feet at about hip width distance.
3. As you bend down to grip the kettlebell, ensure your back remains straight.
4. Reach for the kettlebell’s handle with both hands, fully extending your arms forward.
5. When lifting the kettlebell, engage your core, press through your feet, and maintain that arm extension.
6. As you ascend, focus on thrusting your hips forward to fully engage your glutes and hamstrings.
7. Keep the motion smooth and controlled, and repeat for your desired number of repetitions.

#2. Dumbbell Deadlift

The next deadlift progression is the dumbbell deadlift.

Once again, it’s the same hip hinge movement, but this time you’re holding on to two dumbbells, thus allowing you to add a little more weight, versus the single kettlebell.

Alright, let’s dive in:

1. Start by standing with your feet shoulder width apart, right next to a pair of dumbbells placed on the floor.
2. To pick up the dumbbells, begin by hinging at your hips, then bend your knees.
3. Grasp the dumbbells with an overhand grip, ensuring your arms are straight, and maintain the natural arch in your lower back throughout the entire movement.
4. Push through your feet to stand up, pulling your torso back, and thrusting your hips forward to fully engage your glutes.
5. Lower the dumbbells back to the ground and repeat the movement.

#3. Barbell Rack Pull

I like barbell rack pulls as they allow you to really learn the basics of the hip hinge movement by removing the bottom range of the traditional deadlift.

The bottom range of the deadlift movement, when performed incorrectly, is where a lot of people get hurt with excessively rounding their lower back.

Let’s kick things off:

1. Position yourself inside the squat rack and adjust the barbell so it sits at knee level.
2. Grab the barbell with an overhand grip, ensuring your hands are just outside your legs.
3. Push your hips back, maintaining a natural arch in your lower back, and bend your knees slightly until they touch the bar.
4. To lift the barbell, drive your hips forward, squeeze your glutes, and keep the barbell close to your body throughout the movement.
5. Reverse the motion to return to the starting position, and then repeat the exercise.

#4. Trap Bar Deadlift

I really like the trap bar deadlift as a progression to start using heavier weight as the design of the trap bar allows you to step inside of it, which puts the load of the bar throughout the center of your body, rather than out in front of your body.

This can alleviate some of the stress on your lower back.

Here’s how to get started:

1. Position yourself at the center of the trap bar with a hip width stance.
2. Maintain an upright chest position as you push your hips back, bend your knees, and lower your body to grip the handles.
3. With a flat back, press your feet into the ground to lift the bar, extending your hips and knees without rounding your back.
4. Lower the bar back to the floor by reversing the movement, and then repeat the exercise.

#5. Barbell Sumo Deadlift

You’ll see many powerlifters use the barbell sumo deadlift as the wide stance reduces the distance that the bar needs to move, but I like it because it’s easier to keep your chest and back more upright, thus reducing the stress on your lower back.

Let’s kick things off:

1. Start with a wide stance, chest up, and hips pushed back as you bend your knees to lower your body and grip the barbell with your hands inside the legs.
2. Keep that back flat as you drive your feet into the ground to lift the bar, extending your hips and knees.
3. Reverse the motion to lower the bar back down and then go for another rep.

#6. Barbell Deadlift

Alright, the granddaddy of all deadlifts, the barbell deadlift.

Since the barbell is in front of your shins, it requires more lower back and core strength to lift the bar safely.

Let’s nail down the technique:

1. Start by positioning yourself with feet hip width apart, bringing the bar close to your shins.
2. Hinge at your hips, bend your knees, and grasp the bar with an overhand grip, just outside your legs.
3. Maintain a flat back and keep your chest up as you press through the ground with your feet, lifting the bar while keeping it close to your body.
4. At the peak, fully extend your legs and thrust your hips forward to engage those glutes and hamstrings.
5. Then, smoothly reverse the motion, lowering the bar with control back to the floor.
6. Repeat.

Once again, I’ve linked up the full exercise demonstration video and guide to all of these deadlift variations above.

Just click the name of the deadlift exercise above to watch.

Bottom Line On Deadlifts

If the deadlift is not a primary exercise in your workout program, it’s extremely important that you focus on form first.

Once you get comfortable with the hip hinge pattern of the deadlift, then you can add more weight and progress your way up to the conventional barbell deadlift.

If you are not yet hanging out with me on Instagram, go find me @BradGouthro, to find more videos on how to Live Lean 365 days a year.

Keep Living Lean.