Deadlifting is one of the most powerful exercises for building strength in the entire body. This powerhouse movement activates multiple muscle groups – from glutes and hamstrings to your back and core.

A solid deadlift of course helps you to lift heavy things, but more than that, it supports better posture, helps to stabilize and strengthen your back, and improves the overall functional strength you need in your everyday life.

Proper form is essential to keep you lifting confidently and safely. In this blog, we’ll show you 5 of our favourite exercises to help you refine your deadlift technique and build strength with greater efficiency.

Why Deadlifting Is Worth the Effort

Before we get into our exercises, let’s look at the benefits of deadlifts. Deadlifts are a compound exercise, meaning they use multiple muscle groups simultaneously. Compound exercises are excellent for building overall strength and muscle tone, but beyond that, deadlifting also improves your functional strength. Things like lifting, bending, and even standing up from the couch can become easier when you’re doing regular deadlift training. Plus, deadlifting offers a high-calorie burn, helping those looking to maximize their workout results.

So, if you’re ready to improve and gain confidence in your deadlift, follow along with 5 powerhouse exercises that will refine your form and increase your lifting potential.

Separate Spinal Movement from Hip Movement

The first step to a stronger deadlift is to make sure we separate spinal movement and hip movement. In a deadlift, we want to maximize hip movement so that your hamstrings and glutes do most of the work.

Equipment needed: a dowel, broomstick, hockey stick or golf club

To do:

• Grab your dowel, broomstick, hockey stick or golf club and place it behind your back, making sure it contacts three points at all times: the back of your head, between your shoulder blades, and your tailbone.
• Stand with your feet shoulder-width apart, relax your knees, and hinge forward by bending at the hips. You should feel tension in your hamstrings.
• Stand back up, squeezing your glutes at the top of the movement. This helps train your spine to stay stable while your hips take on the movement.

This exercise ensures that your spine moves as a single unit while your hips do the work so that you develop a safe and effective deadlift.

Master the Hip Hinge Using a Bench or Chair

Perfecting the hip hinge is crucial for a solid deadlift technique; a bench or chair can help reinforce this movement.

Equipment needed: a bench or chair

To do:

• Back up to the bench so that your calves are touching.
• Practice the same hip-hinging motion, bending forward with your knees relaxed.
• Having the bench here keeps your knees from drifting forward, making sure that the movement comes through your hips and that your glutes and hamstrings are properly engaged.

This exercise helps to ensure that your body is correctly aligned and your posterior chain (the muscles running along your back) is engaged as you lift.

Engage Your Lats with a Foam Roller for Stability

Before you grab the barbell, let’s activate your lats so that you have a more controlled deadlift. When activated, your lats create a stable foundation, protect your back, and give you a more powerful lift.

Equipment needed: a foam roller

To do:

• Place a foam roller against your thighs.
• Perform the same hinge motion as before, but press the roller back into your thighs as you move up and down.

This exercise keeps your lats engaged and your upper body stable, setting you up for a stronger, more controlled deadlift.

“Squish the Orange” for Extra Lat Engagement

Another way to activate your lats is with an exercise we call “squish the orange.”

Equipment needed: a lacrosse or tennis ball

To do:

• Place a lacrosse ball or tennis ball just under your arm and bring your arm down to your side.
• Keep the ball under pressure as you hinge forward. This mimics the feeling of lat engagement when you’re holding the barbell.

If you don’t have a ball, you can use a towel by placing it behind your arm and applying pressure as you hinge. This technique teaches you to activate your lats while maintaining that essential hinge movement.

Prepare the Posterior Chain Before Lifting

Finally, before we lift, let’s set up the posterior chain. With the right amount of tension in your posterior chain—glutes, hamstrings, and lower back—you will be able to lift more weight. 

Equipment needed: barbell

To do:

• Place your hands on the barbell and pull your hips slightly toward the ceiling. You’ll feel this all through your posterior chain – your hammies may be saying ‘hello’ here!
• When you’re ready, lift your barbell in one smooth, powerful movement.

Building tension before the lift means you’re taking up all the slack in your body, giving you a stronger foundation for lifting the bar.

Progress Over Perfection

Improving your deadlift technique takes time, so focus on form rather than the heaviest weights. It’s easy to chase big numbers, but strong technique keeps you lifting long-term and injury-free. These exercises will help you find balance, stability, and control in your deadlift to feel more confident when lifting.

And don’t worry about making the deadlift perfect right away. Start with consistent practice, get comfortable with the movement, and then add weight gradually. Soon enough, you’ll notice gains in both strength and form. 

Our YouTube channel has a full step-by-step tutorial of all these exercises. Click below to view it, and subscribe to our channel for updates!

Remember, our physio team is always here to help you achieve your health goals, including lifting! For more detailed and customized recommendations, booking in with us is best!