How to Improve Your Deadlift and Avoid Back Pain
Strength training can feel intimidating, especially if you’ve had bad experiences in the past—maybe you tweaked your back trying to lift too heavy, or you’ve been told that deadlifts are dangerous. But here’s the truth: when done correctly, the deadlift is one of the best exercises for building total-body strength and resilience.
At Marble Strength, we’re celebrating 9 years of helping people get stronger—and we love nothing more than guiding our community toward safe, sustainable strength gains. If you’ve ever felt like deadlifting just isn’t for you, let’s change that today.
Why the Deadlift Matters (and Why You Shouldn’t Fear It)
The deadlift is more than just a gym lift—it’s a movement we use every day. Picking up groceries, lifting your kids, moving furniture—these all require strength. The deadlift teaches you how to lift properly and protect your back, so you can get stronger without pain or injury.
The problem? Many people struggle with bad technique, leading to unnecessary back strain. The good news is that you can fix your deadlift and avoid back pain by focusing on these five key areas:
1. Brace Like a Pro (Your Core is Your Shield!)
The biggest mistake people make when deadlifting? Not bracing their core.
Before you even think about lifting the bar, imagine someone is about to punch you in the stomach—that tightness you create in your core? That’s how you should brace.
How to Brace Properly:
- Take a deep breath into your belly (not your chest).
- Engage your abs and glutes like you’re preparing for impact.
- Hold this tightness throughout the entire lift—don’t lose it halfway up!
When your core is braced, your lower back stays safe, and the power from your legs and hips can be fully transferred into the bar.
2. Connect to the Bar (Don’t Just Grab It, Own It!)
Many lifters rush their setup, but your connection to the bar makes or breaks your lift.
Fix Your Grip & Set Up:
- Stand with the bar over the middle of your foot (not your toes).
- Grip the bar firmly, as if you’re trying to leave fingerprints on it.
- Pull yourself into position—engage your lats by squeezing your armpits tight (imagine trying to crush an orange there).
By locking in this connection, you prevent unnecessary movement and protect your back.
3. Nail Your Setup (The Blueprint for a Strong Pull)
The best deadlifts start before you even lift the bar. A proper setup ensures you’re using the right muscles and keeping your back safe.
Key Setup Cues:
- Feet shoulder-width apart with the bar over mid-foot.
- Hips slightly above knees, not too low like a squat.
- Shoulders slightly in front of the bar, creating a straight, powerful pull.
- Chin tucked, looking forward—not up or down.
If you set up correctly, you’ll feel strong before the lift even begins.
4. Use Your Legs (Not Just Your Back!)
A deadlift is not a back exercise—it’s a leg-driven movement.
How to Engage Your Legs:
- Drive through your heels, not your toes.
- Imagine you’re pushing the floor away instead of pulling the bar up.
- As the bar moves past your knees, squeeze your glutes hard to lock out.
If you’re yanking the bar up with your back, you’ll feel strain. If you drive with your legs, you’ll feel strong, smooth power.
5. Stay Over the Middle of Your Foot (The Balance Secret)
One of the most underrated cues in deadlifting is bar path—where the bar travels as you lift. If the bar drifts too far forward, you’ll strain your lower back.
How to Stay Balanced:
- Keep the bar as close to your body as possible—almost dragging up your shins.
- Keep your weight balanced over the middle of your foot (not on your toes).
- At lockout, stand tall—don’t lean back.
A perfectly balanced deadlift feels smooth and effortless. An off-balance deadlift feels heavy and painful. Which do you want?
The Path to Pain-Free Strength Starts Here
You don’t have to fear deadlifts. With the right technique, coaching, and consistency, you’ll be lifting with confidence and strength in no time.
At Marble Strength, we’ve spent 9 years helping people break past limitations and build real, lasting strength. Whether you’re new to lifting or want to refine your technique, we’d love to help you.
👉 To learn more about how we can help you improve your strength and fitness, book a FREE No Sweat Intro today!
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